Healthy Squash Soup

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

Highlighted under: Healthy & Light

This Healthy Squash Soup is a delicious and nutritious dish that warms the soul. Packed with vitamins and flavors, it's perfect for a cozy meal.

Created by

Aubrey Whitman

Last updated on 2025-12-24T17:57:38.346Z

This soup is a wonderful way to enjoy seasonal squash, and it's packed with nutrients. The creamy texture comes from blending the squash, making it both healthy and satisfying.

        Why You'll Love This Soup
        Rich, velvety texture that comforts the soul
Packed with vitamins and nutrients
Easy to make and perfect for meal prep

      

Nutritional Benefits

Butternut squash is not only delicious but is also a powerhouse of nutrition. It is rich in vitamins A and C, which are essential for healthy skin and immune function. The bright orange flesh of the squash indicates a high beta-carotene content, which the body converts into vitamin A. This nutrient is vital for vision and overall health, making this soup a fantastic choice for anyone looking to boost their nutrient intake.

In addition to vitamins, butternut squash is a great source of dietary fiber. Fiber is important for digestive health and can help regulate blood sugar levels. Including fiber-rich foods in your diet can promote feelings of fullness, making this soup an excellent option for those looking to maintain a healthy weight.

Versatility of Squash Soup

One of the best aspects of this Healthy Squash Soup is its versatility. You can easily adapt the flavor profile by incorporating various spices or herbs. For instance, adding a pinch of nutmeg or a sprinkle of chili flakes can introduce a delightful warmth and complexity to the dish. Feel free to experiment with different herbs, like thyme or rosemary, to customize the soup to your liking.

This soup can also serve as a base for other ingredients. Consider adding cooked lentils or chickpeas for an extra protein boost, or toss in some leafy greens like spinach for added nutrients. The possibilities are endless, making it a perfect dish for both meal prep and creative cooking.

Perfect for Meal Prep

Healthy Squash Soup is an ideal dish for meal prep enthusiasts. It can be made in large batches and stored in the refrigerator for up to five days, allowing you to enjoy it throughout the week. Simply reheat a portion on busy days for a quick and nutritious meal. This makes it an excellent option for those with hectic schedules who still want to eat healthily.

Additionally, the soup freezes well, so you can prepare a double batch and store some for later. Just make sure to let it cool completely before transferring it to airtight containers. When you're ready to enjoy, thaw it overnight in the fridge and reheat it on the stove or in the microwave for a comforting meal anytime.

Ingredients

Gather the following ingredients for a delicious squash soup:

Ingredients

2 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
2 tablespoons olive oil
1/2 cup coconut milk (optional for creaminess)
Fresh herbs for garnish (optional)

Once you have all the ingredients, you're ready to start cooking!

Instructions

Follow these steps to make your healthy squash soup:

Sauté the Aromatics

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

Cook the Squash

Add the cubed butternut squash and vegetable broth to the pot. Stir in the ground cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you prefer a creamier texture, stir in the coconut milk at this point.

Serve and Garnish

Serve the soup hot, garnished with fresh herbs if desired.

Enjoy your delicious and healthy squash soup!

Storage Tips

To ensure the best flavor and freshness, store any leftover soup in an airtight container in the refrigerator. It can last for up to five days when kept properly. If you want to extend its life, consider freezing it. Portion the soup into freezer-safe containers, leaving a little space at the top for expansion. This way, you can enjoy it later without losing quality.

When reheating, make sure to stir the soup well, as ingredients may settle or separate during storage. You can add a splash of vegetable broth or water while reheating if it appears too thick, restoring its creamy consistency.

Serving Suggestions

For a complete meal, pair your Healthy Squash Soup with whole-grain bread or a side salad. A crusty baguette or a slice of sourdough can complement the soup's creamy texture beautifully. You can also serve it with a dollop of yogurt or a sprinkle of pumpkin seeds for added crunch and nutrition.

If you're looking to elevate the presentation, consider drizzling a bit of olive oil or balsamic reduction on top just before serving. This not only adds flavor but also makes your dish visually appealing, perfect for impressing guests or simply enjoying a cozy meal at home.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well in this recipe. Just skip the peeling and cubing step.

→ Is this soup vegan?

Yes, as long as you use vegetable broth and omit the coconut milk if you prefer.

→ How long can I store leftovers?

You can store leftovers in the fridge for up to 3 days or freeze for up to 3 months.

→ Can I add other vegetables?

Absolutely! Feel free to add carrots, potatoes, or even spinach for added nutrition.