Healthy Squash Soup
Highlighted under: Healthy & Light
A delicious and nutritious squash soup that warms the soul and nourishes the body.
This Healthy Squash Soup is perfect for chilly evenings or as a light lunch. Packed with vitamins and flavor, it's a dish you can feel good about enjoying!
Why You'll Love This Recipe
- Rich, creamy texture without the heavy cream
- Full of seasonal flavors and nutrients
- Easy to make with just a few wholesome ingredients
The Benefits of Butternut Squash
Butternut squash is a nutritional powerhouse packed with vitamins and minerals. It is particularly high in vitamin A, which is essential for maintaining healthy vision and immune function. Additionally, it's rich in antioxidants that play a crucial role in combating oxidative stress in the body. Incorporating this vibrant vegetable into your diet can boost your overall health, making this squash soup not only delicious but also a smart choice for your well-being.
This versatile squash is also an excellent source of dietary fiber, which aids in digestion and helps maintain a healthy weight. Fiber-rich foods can keep you feeling full longer, reducing the likelihood of unhealthy snacking. In addition to its health benefits, butternut squash has a naturally sweet flavor that pairs beautifully with savory spices, enhancing the overall taste of your soup.
Cooking with Whole Ingredients
One of the best aspects of this healthy squash soup is its simplicity. Using whole, natural ingredients allows you to enjoy the rich flavors without any artificial additives or preservatives. This recipe calls for just a handful of ingredients, making it easy to prepare while ensuring that you're getting the best nutrients from your food. The use of vegetable broth adds depth and flavor, creating a delicious base for the soup.
By opting for fresh garlic and onion, you're not only enhancing the taste but also reaping the health benefits associated with these ingredients. Garlic has been known for its immune-boosting properties, while onions provide anti-inflammatory benefits. Together, they create a savory foundation that complements the sweetness of the butternut squash beautifully.
Serving Suggestions
This healthy squash soup makes for a comforting meal on its own, but there are plenty of ways to elevate it further. Consider serving it with a slice of crusty whole-grain bread or a fresh green salad for a well-rounded lunch or dinner. For added texture, top each bowl with roasted pumpkin seeds or croutons, which provide a satisfying crunch and additional flavor.
If you're looking to enhance the nutritional profile even further, you can add a dollop of Greek yogurt or a sprinkle of feta cheese for creaminess and a tangy twist. Fresh herbs like cilantro or parsley not only brighten up the dish but also add a burst of freshness. These simple additions can transform your squash soup into a gourmet experience.
Ingredients
Main Ingredients
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 2 tablespoons olive oil
Feel free to add herbs or spices to suit your taste!
Instructions
Sauté the Vegetables
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion is translucent.
Add Squash and Broth
Stir in the diced butternut squash, then add the vegetable broth and ground cumin. Bring to a boil.
Simmer
Reduce the heat and let it simmer for about 20 minutes, or until the squash is tender.
Blend the Soup
Use an immersion blender to puree the soup until smooth. If you don't have one, carefully transfer the soup to a blender in batches.
Season and Serve
Add salt and pepper to taste, then serve hot. Optionally, garnish with a drizzle of olive oil or fresh herbs.
Enjoy your warm and healthy bowl of squash soup!
Storage Tips
This healthy squash soup is perfect for meal prep, as it stores well in the refrigerator. Allow the soup to cool completely before transferring it to an airtight container. It can be kept in the fridge for up to 5 days, making it a convenient option for busy weeks ahead. When you're ready to enjoy it again, simply reheat on the stove or in the microwave until warmed through.
For longer storage, consider freezing the soup. Portion it into freezer-safe containers, leaving some space for expansion. The soup can be frozen for up to three months. Thaw overnight in the fridge before reheating for a quick and nutritious meal without the hassle of cooking from scratch.
Nutritional Information
This healthy squash soup is not only delicious but also packed with nutrients. A single serving provides essential vitamins and minerals while remaining low in calories. Butternut squash is known for its high vitamin A content, which supports eye health and immune function, while the addition of vegetables boosts the fiber content, aiding digestion and keeping you satisfied.
With healthy fats from olive oil and the aromatic flavors of garlic and onion, this soup is a great option for those looking to maintain a balanced diet. It's a wonderful way to incorporate seasonal produce into your meals, ensuring you get the best flavors and nutrients throughout the year.
Variations and Add-Ons
Feel free to customize this healthy squash soup to suit your taste preferences. For a spicier kick, add a pinch of cayenne pepper or a dash of hot sauce during cooking. If you prefer a creamier texture, consider blending in a splash of coconut milk or a spoonful of cashew cream after pureeing the soup.
You can also experiment with different herbs and spices to create unique flavor profiles. Adding fresh thyme or rosemary can bring an earthy aroma, while a hint of nutmeg can enhance the sweetness of the squash. The beauty of this recipe lies in its versatility; make it your own with simple adjustments.
Questions About Recipes
→ Can I use a different type of squash?
Yes, you can use acorn squash or pumpkin as alternatives.
→ Is this soup vegan?
Yes, this soup is vegan as it uses vegetable broth and does not contain any animal products.
→ How can I make this soup spicier?
You can add a pinch of cayenne pepper or red pepper flakes for some heat.
→ Can I freeze this soup?
Absolutely! Let it cool completely, then store in airtight containers for up to 3 months.
Healthy Squash Soup
A delicious and nutritious squash soup that warms the soul and nourishes the body.
Created by: Aubrey Whitman
Recipe Type: Healthy & Light
Skill Level: Beginner
Final Quantity: 4 servings
What You'll Need
Main Ingredients
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 2 tablespoons olive oil
How-To Steps
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion is translucent.
Stir in the diced butternut squash, then add the vegetable broth and ground cumin. Bring to a boil.
Reduce the heat and let it simmer for about 20 minutes, or until the squash is tender.
Use an immersion blender to puree the soup until smooth. If you don't have one, carefully transfer the soup to a blender in batches.
Add salt and pepper to taste, then serve hot. Optionally, garnish with a drizzle of olive oil or fresh herbs.
Nutritional Breakdown (Per Serving)
- Calories: 150 kcal
- Total Fat: 7g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 400mg
- Total Carbohydrates: 22g
- Dietary Fiber: 4g
- Sugars: 3g
- Protein: 3g