Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 cups 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; 1 tablespoon olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

Enjoy a warm bowl of healthy squash soup, packed with nutrients and flavor.

Created by

Aubrey Whitman

Last updated on 2025-12-24T18:12:32.381Z

This healthy squash soup is a delightful blend of flavors and is perfect for a cozy dinner. With its creamy texture and vibrant color, it's both comforting and nutritious.

        Why You'll Love This Recipe
        Rich and creamy texture without the heavy cream
Naturally sweet and savory flavors from fresh squash
Easy to make and perfect for meal prep

      

Nutritional Benefits of Squash

Butternut squash is not just delicious; it's also a powerhouse of nutrition. It's rich in vitamins A and C, which are essential for maintaining healthy skin and boosting the immune system. Additionally, it's high in fiber, which aids digestion and promotes a feeling of fullness, making it an excellent choice for weight management. By incorporating squash into your diet, you can enjoy a tasty way to enhance your overall health.

The natural sweetness of butternut squash comes from its high content of antioxidants, which help fight free radicals in the body. This can reduce the risk of chronic diseases and improve overall well-being. When blended into a soup, the squash's creamy texture gives the dish a rich mouthfeel without the need for heavy creams or added fats.

Perfect for Meal Prep

This healthy squash soup is an ideal candidate for meal prepping. You can make a large batch and store it in the refrigerator for up to a week or freeze individual portions for up to three months. This means you can enjoy a nutritious meal whenever you need one, without the hassle of cooking from scratch every time.

Just reheat the soup on the stove or in the microwave, and you have a hearty, wholesome meal ready in minutes. Plus, it’s versatile: you can add different spices or toppings to keep it exciting throughout the week.

Serving Suggestions

While this soup is delightful on its own, consider pairing it with a slice of whole-grain bread or a fresh salad for a complete meal. A sprinkle of roasted pumpkin seeds or a dollop of yogurt can add a nice contrast in texture and flavor. Experimenting with different toppings can elevate your soup experience and cater to your taste preferences.

For a bit of heat, try adding a pinch of red pepper flakes or a drizzle of hot sauce. If you're in the mood for something heartier, toss in some cooked quinoa or lentils for added protein. The possibilities are endless with this versatile soup base!

Ingredients

Main Ingredients

2 cups 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
1 tablespoon olive oil
Fresh parsley for garnish

Make sure to use fresh squash for the best flavor.

Instructions

Sauté the vegetables

In a large pot, heat the olive oil over medium heat. Add the onion and garlic, and sauté until the onion is translucent.

Add squash and broth

Add the diced butternut squash, vegetable broth, ground cumin, salt, and pepper. Bring to a boil, then reduce heat and let simmer for about 30 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 an immersion blender, carefully transfer the soup in batches to a countertop blender.

Serve and garnish

Serve the soup hot, garnished with fresh parsley.

Enjoy your healthy squash soup with crusty bread!

Storing Leftovers

To store leftover squash soup, allow it to cool to room temperature before transferring it to an airtight container. The soup can be safely refrigerated for up to a week. If you plan to freeze it, use freezer-safe containers or resealable bags, leaving some space for expansion. When you're ready to enjoy it, simply thaw in the refrigerator overnight and reheat on the stove.

Remember to avoid freezing soup that contains dairy or cream, as this can change the texture upon reheating. Stick to this plant-based version for a delicious and creamy soup that maintains its integrity when frozen.

Substitutions and Variations

Feel free to experiment with other types of squash, such as acorn or kabocha, to change up the flavor profile. Each variety brings its own unique taste and texture to the soup, ensuring you never get bored. You can also switch the vegetable broth for chicken broth for a non-vegetarian option, which adds a different depth of flavor.

For those looking for a little more complexity, consider adding spices like nutmeg or cinnamon. These warm spices can enhance the natural sweetness of the squash and give the soup a cozy, aromatic quality perfect for chilly days.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well. Just adjust the cooking time as necessary.

→ How can I make this soup creamier?

You can add coconut milk or a splash of cream after blending for a creamier texture.

→ Can I add other vegetables?

Absolutely! Carrots or sweet potatoes would be great additions.

→ How do I store leftovers?

Store the soup in an airtight container in the refrigerator for up to 4 days.