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 small onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon ground ginger; Salt and pepper to taste; 2 tablespoons olive oil; 1 tablespoon lemon juice

Highlighted under: Healthy & Light

Enjoy a comforting bowl of Healthy Squash Soup that's packed with flavor and nutrition.

Created by

Aubrey Whitman

Last updated on 2025-12-24T18:27:40.924Z

This Healthy Squash Soup is a delicious way to enjoy seasonal produce while keeping your meal light and nutritious. Perfect for chilly days, it's both comforting and satisfying!

        Why You Will Love This Recipe
        Rich and creamy texture without the heavy cream
Packed with vitamins and minerals from fresh squash
Perfectly spiced for warmth and flavor
Quick and easy to prepare for a weeknight meal

      

The Nutritional Benefits of Squash

Butternut squash is not only delicious but also incredibly nutritious. It's rich in vitamins A and C, which are essential for maintaining healthy skin and a strong immune system. These vitamins also play a crucial role in vision health, helping to reduce the risk of eye diseases.

Moreover, butternut squash is a great source of dietary fiber, which aids in digestion and promotes a feeling of fullness. This can be particularly beneficial for those looking to manage their weight. Incorporating more fiber into your diet can also help regulate blood sugar levels, making this soup an excellent choice for everyone.

Perfect for Meal Prep

This Healthy Squash Soup is an ideal candidate for meal prep. It stores well in the refrigerator for up to five days, making it a convenient option for busy weeknights. Simply reheat on the stove or in the microwave for a quick and wholesome meal.

Additionally, the soup freezes beautifully, allowing you to prepare a large batch and enjoy it later. Just let it cool completely before transferring it to airtight containers. When you're ready to enjoy it, thaw overnight in the fridge and reheat on the stove for a comforting dish any time.

Serving Suggestions

While this soup is delicious on its own, consider adding some toppings to enhance the flavor and texture. A dollop of Greek yogurt or a splash of coconut cream can add creaminess, while toasted pumpkin seeds provide a nice crunch.

You can also serve the soup alongside a fresh salad or crusty bread for a complete meal. This combination not only elevates the dining experience but also ensures you're getting a well-rounded meal packed with nutrients.

Ingredients

For the Soup

1 medium butternut squash, peeled and cubed
1 small onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon ground ginger
Salt and pepper to taste
2 tablespoons olive oil
1 tablespoon lemon juice

Gather all the ingredients before starting for a smooth cooking experience.

Instructions

Sauté the Aromatics

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

Cook the Squash

Add the cubed butternut squash, vegetable broth, cumin, ginger, salt, and pepper to the pot. 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, puree the soup until smooth. Alternatively, you can transfer the soup in batches to a regular blender. Be cautious with hot liquids!

Finish and Serve

Stir in the lemon juice and adjust seasoning as necessary. Serve hot, garnished with a sprinkle of fresh herbs if desired.

Enjoy your healthy and delicious squash soup!

Storage Tips

To maximize the freshness of your Healthy Squash Soup, store it in an airtight container. If you know you won’t finish it within a few days, consider portioning it into smaller containers before freezing. This way, you can easily thaw just what you need without compromising the soup’s quality.

When reheating, do so gently over low heat to maintain the soup’s creamy texture. Stir frequently to ensure even heating and prevent sticking.

Variations to Try

Feel free to experiment with different spices and herbs to customize the flavor profile of your soup. Adding a pinch of nutmeg or cayenne pepper can provide a unique twist, while fresh herbs like thyme or rosemary can enhance the aroma and taste.

For a heartier version, consider including additional vegetables such as carrots or sweet potatoes. These can be added during the cooking process and will blend beautifully with the squash.

Questions About Recipes

→ Can I make this soup ahead of time?

Yes, the soup can be made ahead and stored in the refrigerator for up to 3 days.

→ Can I freeze the soup?

Absolutely! Just let it cool completely, then transfer to freezer-safe containers for up to 3 months.

→ What can I substitute for butternut squash?

You can use pumpkin or sweet potatoes as an alternative.

→ Is this soup vegan?

Yes, this soup is completely plant-based and vegan-friendly.