Healthy Squash Soup
Highlighted under: Healthy & Light
This Healthy Squash Soup is a comforting bowl of goodness that is both nutritious and delicious. Perfect for chilly days!
This Healthy Squash Soup is packed with flavor and nutrients, making it a perfect choice for a wholesome meal. The natural sweetness of squash pairs beautifully with spices, creating a delightful dish that warms the soul.
Why You'll Love This Healthy Squash Soup
- Creamy texture without the heavy cream
- Packed with vitamins and minerals
- Simple to prepare and perfect for meal prep
A Nutrient Powerhouse
Butternut squash is a nutritional superstar, packed with vitamins A and C, which are essential for maintaining a healthy immune system and promoting good vision. The bright orange color of this squash indicates a high concentration of beta-carotene, a powerful antioxidant that can help reduce inflammation and promote overall health. Combined with carrots, which are also rich in vitamins, this soup is an excellent way to boost your nutrient intake during the colder months.
In addition to its vitamins, this Healthy Squash Soup is low in calories and high in fiber, making it an ideal choice for those looking to maintain a healthy weight. The fiber content not only aids digestion but also helps keep you feeling fuller for longer, which can be especially beneficial during busy days when you might be tempted to snack more often.
Easy Meal Prep
One of the best aspects of this Healthy Squash Soup is its simplicity in preparation, making it perfect for meal prep. You can easily double the recipe and store portions in the refrigerator or freezer for later use. This means you’ll always have a nutritious meal ready to go, saving you time on hectic days, and ensuring you stick to your healthy eating goals.
When stored in an airtight container, this soup can last in the fridge for up to a week and in the freezer for about three months. Just reheat on the stove or in the microwave, and you’ll have a warm, comforting bowl of goodness at your fingertips in no time!
Versatile and Flavorful
This Healthy Squash Soup is incredibly versatile, allowing you to customize it to your taste preferences. Feel free to add other vegetables like sweet potatoes or bell peppers, or spice it up with a dash of cayenne pepper or smoked paprika. A sprinkle of fresh herbs, such as thyme or parsley, can elevate the flavor profile even further, making each bowl uniquely yours.
For those who enjoy a bit of creaminess, you can stir in a splash of coconut milk or cashew cream after blending for added richness without compromising health. This adaptability ensures that you can enjoy this soup in various ways, keeping your meals exciting and satisfying.
Ingredients
Main Ingredients
- 2 cups butternut squash, peeled and diced
- 1 cup carrots, chopped
- 1 onion, diced
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 1 tablespoon olive oil
These ingredients can be easily found at your local grocery store.
Instructions
Sauté the Vegetables
In a large pot, heat olive oil over medium heat. Add the onion and garlic, sauté until fragrant and the onion is translucent, about 5 minutes.
Add Squash and Carrots
Add the diced butternut squash and chopped carrots to the pot. Stir in the ground cumin, salt, and pepper. Cook for another 5 minutes.
Simmer the Soup
Pour in the vegetable broth and bring to a boil. Reduce the heat and let it simmer for 20 minutes or until the squash and carrots are tender.
Blend the Soup
Using an immersion blender, blend the soup until smooth. Alternatively, you can transfer it in batches to a blender. Adjust seasoning if necessary.
Serve and Enjoy
Serve hot, garnished with a drizzle of olive oil or your favorite herbs.
Enjoy this healthy and comforting soup with a side of whole grain bread.
Storage Tips
To maintain the freshness and flavor of your Healthy Squash Soup, store it in an airtight container once it has cooled. If you think you’ll consume it within a few days, the refrigerator is ideal. Just remember to reheat it gently over low heat to preserve its creamy texture.
If you choose to freeze the soup, allow it to cool completely before transferring it to freezer-safe bags or containers. Portioning it into single servings can make it easier to thaw and enjoy just what you need without waste.
Serving Suggestions
This soup can be served on its own or paired with a variety of accompaniments. A slice of crusty whole-grain bread is perfect for dipping, while a light salad can complement the meal and provide additional crunch and nutrients.
For a heartier option, consider topping the soup with roasted pumpkin seeds or croutons for added texture. A dollop of yogurt or sour cream can also add a delightful creaminess that balances the flavors beautifully.
Health Benefits of Squash
Incorporating squash into your diet can provide numerous health benefits. Rich in antioxidants, it helps combat oxidative stress in the body. The high fiber content also supports digestive health and can help regulate blood sugar levels, making it a great choice for those monitoring their glycemic intake.
Moreover, the potassium in squash is crucial for heart health, helping to regulate blood pressure. Adding more squash to your meals can contribute not only to your well-being but also to a delicious, varied diet that keeps you energized throughout the day.
Questions About Recipes
→ Can I use frozen squash?
Yes, frozen squash can be used in this recipe. Just add it directly to the pot.
→ How can I store leftovers?
Store leftover soup in an airtight container in the refrigerator for up to 3 days.
→ Can I freeze this soup?
Yes, this soup freezes well. Just cool it completely before transferring to freezer-safe containers.
→ What can I serve with this soup?
This soup pairs well with a crusty bread or a fresh salad.
Healthy Squash Soup
This Healthy Squash Soup is a comforting bowl of goodness that is both nutritious and delicious. Perfect for chilly days!
Created by: Aubrey Whitman
Recipe Type: Healthy & Light
Skill Level: Easy
Final Quantity: 4 servings
What You'll Need
Main Ingredients
- 2 cups butternut squash, peeled and diced
- 1 cup carrots, chopped
- 1 onion, diced
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 1 tablespoon olive oil
How-To Steps
In a large pot, heat olive oil over medium heat. Add the onion and garlic, sauté until fragrant and the onion is translucent, about 5 minutes.
Add the diced butternut squash and chopped carrots to the pot. Stir in the ground cumin, salt, and pepper. Cook for another 5 minutes.
Pour in the vegetable broth and bring to a boil. Reduce the heat and let it simmer for 20 minutes or until the squash and carrots are tender.
Using an immersion blender, blend the soup until smooth. Alternatively, you can transfer it in batches to a blender. Adjust seasoning if necessary.
Serve hot, garnished with a drizzle of olive oil or your favorite herbs.
Nutritional Breakdown (Per Serving)
- Calories: 150 kcal
- Total Fat: 5g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 300mg
- Total Carbohydrates: 24g
- Dietary Fiber: 4g
- Sugars: 5g
- Protein: 3g