Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 20 min
Cook time: 30 min
Total time: 50 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 olive oil; 1/2 teaspoon ground cumin; Salt and pepper to taste; 1/2 cup coconut milk (optional)

Highlighted under: Healthy & Light

Warm up with this delicious and nutritious healthy squash soup, perfect for any season.

Created by

Aubrey Whitman

Last updated on 2025-12-24T18:24:36.932Z

This healthy squash soup is not just comforting but also packed with vitamins and minerals. It's a wonderful way to incorporate more vegetables into your diet without sacrificing flavor.

        Why You'll Love This Recipe
        Creamy texture without the heavy cream
Rich in vitamins A and C from fresh squash
Perfect for meal prep or a cozy dinner

      

The Benefits of Squash

Squash is a powerhouse of nutrition, making it a fantastic choice for a healthy soup. Butternut squash, in particular, is rich in vitamins A and C, which are essential for maintaining healthy skin and boosting your immune system. These vitamins also play a crucial role in eye health, helping to protect against age-related vision issues.

In addition to vitamins, squash is a good source of dietary fiber. This nutrient aids in digestion and helps you feel fuller for longer, making it an excellent component of a weight management plan. The fiber content in squash can also help regulate blood sugar levels, making this soup a smart choice for those looking to maintain stable energy throughout the day.

A Versatile Dish

This healthy squash soup is not only delicious but also incredibly versatile. You can easily add other vegetables such as carrots or sweet potatoes for added flavor and nutrition. If you’re looking for a little heat, consider adding a pinch of cayenne pepper or some diced jalapeños. The base of the soup allows for creativity, so feel free to experiment with your favorite spices and ingredients.

Moreover, this soup is perfect for meal prep. You can make a large batch and store it in the fridge for up to a week or freeze it for later use. Just reheat when you’re ready to enjoy a comforting bowl of warmth. It’s an ideal solution for busy weeknights when you need a healthy meal that’s quick to prepare.

Serving Suggestions

When it comes to serving this healthy squash soup, consider topping it with roasted pumpkin seeds or a sprinkle of fresh herbs like cilantro or parsley. These toppings not only enhance the presentation but also add a delightful crunch and freshness to each bowl. A drizzle of balsamic reduction can also elevate the flavors, providing a sweet and tangy contrast to the creamy soup.

Pair this soup with a simple side salad or a slice of whole-grain bread for a complete meal. The combination of the warm soup and fresh salad creates a satisfying dining experience that is both nutritious and comforting, perfect for any time of the year.

Ingredients

For the Squash Soup

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

Gather all the ingredients before you start cooking for the best experience.

Instructions

Prepare the Ingredients

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

Cook the Squash

Add the cubed butternut squash, cumin, salt, and pepper, stirring to combine. Pour in the vegetable broth and bring to a boil.

Simmer

Reduce the heat to low and let the soup simmer for about 25 minutes, or until the squash is tender.

Blend the Soup

Use an immersion blender to puree the soup until smooth. If using a regular blender, let it cool slightly before blending in batches.

Finish and Serve

Stir in the coconut milk if using, and adjust seasoning if necessary. Serve hot.

Enjoy your healthy squash soup on its own or with crusty bread!

Storage Tips

To store leftover squash soup, allow it to cool completely before transferring it to airtight containers. It can be kept in the refrigerator for up to a week. If you plan to freeze it, portion the soup into freezer-safe bags or containers, leaving some space for expansion. This way, you can easily thaw and reheat just the amount you need later on.

When reheating, you may want to add a splash of vegetable broth or water to achieve your desired consistency, as the soup may thicken slightly after being refrigerated or frozen. Stir well while reheating to ensure even warming.

Nutritional Information

This healthy squash soup is not only flavorful but also packed with nutrients. A typical serving is low in calories while being high in vitamins and minerals. The inclusion of coconut milk adds healthy fats, making it a satisfying dish without the heaviness of traditional cream-based soups.

For those monitoring their carbohydrate intake, butternut squash is a great option as it is lower in carbs compared to other starchy vegetables. This makes the soup a fantastic choice for individuals following a low-carb diet or those looking to maintain balanced blood sugar levels.

Questions About Recipes

→ Can I use other types of squash?

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

→ How long can I store the soup?

It can be stored in the refrigerator for up to 5 days or frozen for up to 3 months.

→ Is this soup vegan?

Yes, as long as you use vegetable broth and omit the coconut milk, it remains vegan.

→ Can I make this soup spicy?

Absolutely! Add a pinch of cayenne pepper or some red pepper flakes for a kick.