Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 medium butternut squash, peeled and diced; 1 tablespoon olive oil; 1 onion, chopped; 2 garlic cloves, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; 1/2 cup coconut milk (optional)

Highlighted under: Healthy & Light

This Healthy Squash Soup is a delightful blend of flavors, perfect for a cozy meal.

Created by

Aubrey Whitman

Last updated on 2025-12-24T17:48:39.784Z

This Healthy Squash Soup is not only nutritious but also packed with flavor. A perfect dish for any season!

        Why You'll Love This Recipe
        Rich, creamy texture without the heavy cream
Naturally sweet flavor from roasted squash and spices
Loaded with vitamins and nutrients for a healthy meal

      

The Benefits of Squash

Butternut squash is not only delicious but also packed with nutritional benefits. It is an excellent source of vitamins A and C, which are vital for maintaining healthy skin and vision. Additionally, this vibrant squash is rich in antioxidants, which help combat free radicals in the body, potentially reducing the risk of chronic diseases.

Incorporating butternut squash into your diet can also support your immune system due to its high vitamin content. The natural sweetness of the squash makes it a versatile ingredient that can be used in a variety of dishes, from soups to salads, enhancing flavor while providing essential nutrients.

Making the Most of Leftovers

This Healthy Squash Soup is perfect for meal prep! If you have leftovers, store them in an airtight container in the refrigerator for up to five days. The flavors will deepen over time, making it even more delicious when reheated. You can enjoy it as a quick lunch or a comforting dinner option throughout the week.

For longer storage, consider freezing the soup. Just cool it completely, then transfer it to freezer-safe containers. It can last for up to three months in the freezer. When you're ready to enjoy it again, simply thaw it in the refrigerator overnight and reheat on the stove for a quick, wholesome meal.

Pairing Suggestions

This Healthy Squash Soup pairs wonderfully with crusty whole grain bread or a light salad for a complete meal. For a heartier option, consider adding a protein such as grilled chicken or chickpeas. These additions can elevate the dish while providing additional nutrients and keeping you satisfied longer.

For those looking to enhance the flavors even further, a sprinkle of toasted pumpkin seeds or a drizzle of balsamic glaze can add a delightful crunch and tang to each bowl. Experimenting with toppings can make this comforting soup even more enjoyable!

Ingredients

For the Soup

1 medium butternut squash, peeled and diced
1 tablespoon olive oil
1 onion, chopped
2 garlic cloves, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
1/2 cup coconut milk (optional)

Enjoy your delicious and healthy squash soup!

Instructions

Prepare the Squash

Preheat your oven to 400°F (200°C). Toss the diced butternut squash with olive oil, salt, and pepper, then spread it on a baking sheet and roast for 25 minutes until tender.

Sauté the Aromatics

In a large pot, heat a tablespoon of olive oil over medium heat. Add the chopped onion and garlic, cooking until softened and fragrant, about 5 minutes.

Blend the Soup

Once the squash is roasted, add it to the pot along with the vegetable broth and ground cumin. Bring to a simmer for 10 minutes. Use an immersion blender to purée the soup until smooth.

Finish the Soup

Stir in the coconut milk if using and adjust seasoning with salt and pepper as needed. Heat through and serve warm.

Serve your soup hot, garnished with a sprinkle of cumin or fresh herbs if desired.

Nutritional Information

This Healthy Squash Soup is not only delicious but also a nutritious option for any meal. A serving of this soup is low in calories while being high in dietary fiber, which aids in digestion and helps keep you feeling full. Additionally, the coconut milk provides healthy fats that can benefit heart health and promote better absorption of vitamins.

With the inclusion of fresh vegetables and spices, this soup is a powerhouse of vitamins and minerals. It's an ideal choice for anyone looking to maintain a balanced diet without sacrificing flavor.

Customization Ideas

Feel free to customize this recipe based on your taste preferences or what you have on hand. You can swap butternut squash for other varieties like acorn or pumpkin if you prefer. Adding a pinch of nutmeg or cinnamon can introduce a warm, comforting flavor that complements the natural sweetness of the squash.

For a spicy kick, consider adding a chopped jalapeño or a dash of cayenne pepper while sautéing the onions and garlic. This not only enhances the flavor but also adds an exciting element to your soup, perfect for those who enjoy a little heat.

Questions About Recipes

→ Can I use a different type of squash?

Yes, you can substitute butternut squash with acorn squash or pumpkin.

→ Is this soup vegan?

Yes, this recipe is vegan-friendly if you omit the coconut milk or use a plant-based alternative.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 5 days.

→ Can I freeze this soup?

Yes, this soup freezes well. Just let it cool completely before transferring to freezer-safe containers.