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

Highlighted under: Healthy & Light

This Healthy Squash Soup is a comforting bowl of nutrition, perfect for chilly days. Packed with flavor and vitamins, it's an easy recipe to bring warmth to your table.

Created by

Aubrey Whitman

Last updated on 2025-12-24T18:18:41.440Z

Squash soup is a classic dish that warms the soul. This Healthy Squash Soup is not only delicious but also loaded with nutrients, making it a guilt-free choice for any meal.

        Why You'll Love This Recipe
        Rich in vitamins and minerals from fresh squash
Creamy texture without the added cream
Easily customizable with your favorite spices
Perfect for meal prep and freezing

      

Nutritional Benefits of Squash

Butternut squash is not only delicious but also packed with essential vitamins and minerals. It's an excellent source of vitamin A, which supports eye health, and vitamin C, known for its immune-boosting properties. Additionally, it contains potassium, which is vital for heart health and muscle function. Incorporating this vibrant vegetable into your diet can help you achieve your daily nutrient requirements while enjoying a rich, comforting soup.

Furthermore, squash is high in dietary fiber, promoting digestive health and helping to keep you feeling full. This makes it a great option for those looking to manage their weight or improve their overall health. The natural sweetness of butternut squash also makes it a wonderful base for soups, providing a satisfying flavor without the need for added sugars.

Customizing Your Soup

One of the best aspects of this Healthy Squash Soup is its versatility. You can easily adapt it to suit your taste preferences or dietary needs. For a spicier kick, consider adding crushed red pepper flakes or a dash of cayenne pepper during the cooking process. If you enjoy bold flavors, experimenting with herbs like thyme or sage can elevate the dish further.

Moreover, this soup can be made vegan or vegetarian by simply ensuring your vegetable broth is plant-based. If you're looking for added protein, consider stirring in some cooked lentils or chickpeas just before blending. The possibilities are endless, making it a fantastic option for meal prep or family dinners.

Storing and Freezing

This Healthy Squash Soup is perfect for meal prep, as it stores well in the refrigerator or freezer. After preparing the soup, allow it to cool completely before transferring it to airtight containers. In the fridge, it will keep for about 3-4 days, making it an ideal quick lunch option throughout the week.

If you want to freeze the soup, portion it out into freezer-safe containers or bags, leaving some space for expansion. It can be stored in the freezer for up to three months. When you're ready to enjoy it again, thaw it overnight in the refrigerator and reheat on the stove for a comforting meal that feels like it was just made.

Ingredients

Gather these fresh ingredients to make your delicious squash soup:

Ingredients

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

Make sure to check your pantry for these essentials before you start cooking!

Instructions

Follow these simple steps to create your Healthy Squash Soup:

Sauté Vegetables

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

Cook the Squash

Add the cubed butternut squash to the pot and stir in the ground cumin and ginger. Cook for another 5 minutes, allowing the spices to become fragrant.

Add Broth and Simmer

Pour in the vegetable broth, bring to a boil, then reduce heat to simmer. Cover and cook for 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender or a stand blender, carefully blend the soup until smooth. If using a stand blender, blend in batches if necessary.

Final Touches

Stir in the coconut milk if using, and season with salt and pepper to taste. Heat through before serving.

Enjoy your warm bowl of Healthy Squash Soup!

Serving Suggestions

This Healthy Squash Soup pairs wonderfully with a variety of sides. For a complete meal, consider serving it with a crusty whole-grain bread or a fresh salad topped with a light vinaigrette. These accompaniments not only complement the flavors of the soup but also add additional nutrients to your meal.

For a special touch, garnish the soup with a sprinkle of toasted pumpkin seeds or a drizzle of olive oil. Fresh herbs like cilantro or parsley can also enhance the presentation and add a burst of freshness, making your dish visually appealing and appetizing.

Dietary Considerations

This recipe is naturally gluten-free, making it suitable for those with gluten sensitivities. The use of vegetable broth ensures that it can easily be made vegan or vegetarian, accommodating a wide range of dietary preferences. The optional addition of coconut milk adds creaminess without dairy, making it a great choice for lactose-intolerant individuals.

If you are watching your sodium intake, opt for a low-sodium vegetable broth. This simple substitution allows you to control the salt content while still enjoying all the delicious flavors of the soup. Always taste and adjust seasonings to fit your personal health goals.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash can be used. Just make sure to adjust the cooking time as necessary.

→ Is this soup vegan?

Yes, this soup is vegan if you omit the coconut milk or replace it with a plant-based alternative.

→ How can I make this soup spicier?

You can add a pinch of cayenne pepper or some red pepper flakes for a spicy kick.

→ Can I freeze the soup?

Absolutely! This soup freezes well for up to three months. Just thaw and reheat when ready to serve.