Low Calorie Squash Soup

Name: Low Calorie Squash Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 medium 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

Highlighted under: Healthy & Light

This low calorie squash soup is a warm, comforting dish that's perfect for chilly days. Packed with flavor and nutritious ingredients, it's a guilt-free choice for any meal.

Created by

Aubrey Whitman

Last updated on 2025-12-24T14:54:52.767Z

This low calorie squash soup is not only delicious but also simple to prepare. With its creamy texture and rich flavor, it's a dish you'll want to make again and again!

        Why You'll Love This Recipe
        Rich and creamy without the calories
Packed with vitamins and nutrients from squash
Perfectly spiced for a comforting taste
Quick and easy to make any day of the week

      

The Nutritional Benefits of Squash

Butternut squash is not only delicious but also incredibly nutritious. It's a great source of vitamins A and C, which are essential for maintaining healthy skin and boosting your immune system. This vibrant vegetable is also rich in antioxidants, helping to combat free radicals in the body. Incorporating squash into your diet can improve your overall health and well-being.

In addition to vitamins, butternut squash is high in fiber, which aids digestion and keeps you feeling full longer. This makes it an ideal ingredient for those looking to manage their weight while still enjoying hearty meals. The natural sweetness of squash adds depth to your dishes while keeping the calorie count low.

Tips for Perfecting Your Soup

For the best flavor, make sure to sauté the onions and garlic until they're fragrant and translucent. This step builds a flavorful base for your soup. Don’t rush it—taking a few extra minutes here pays off in the final taste of your dish.

Feel free to customize this soup to suit your taste. You can add other spices like nutmeg or cinnamon for a seasonal twist. If you're looking for extra creaminess, consider adding a splash of coconut milk or a dollop of Greek yogurt when serving. Just remember to adjust your seasoning accordingly.

Ingredients

Main Ingredients

1 medium 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

Gather all the ingredients before starting for a smoother cooking process.

Instructions

Sauté the Vegetables

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

Add the Squash

Add the diced butternut squash to the pot and stir for a few minutes.

Pour in Broth and Season

Pour in the vegetable broth and stir in the cumin. Bring to a boil, then reduce heat and let simmer for about 25 minutes or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you prefer a chunkier texture, blend only half of the soup.

Season and Serve

Season with salt and pepper to taste. Serve hot and enjoy!

This soup can be stored in the refrigerator for up to 3 days.

Storing and Freezing Your Soup

This low calorie squash soup is perfect for meal prep! Once cooked, allow it to cool completely before transferring it to airtight containers. You can store it in the refrigerator for up to four days, making it an excellent option for busy weeknight dinners.

If you'd like to keep it longer, consider freezing the soup. Portion it into freezer-safe bags or containers and label them with the date. It can last up to three months in the freezer. When you're ready to enjoy it again, simply thaw overnight in the refrigerator and reheat on the stove.

Serving Suggestions

This warming soup pairs wonderfully with crusty bread or a light salad. For a more filling meal, serve it alongside a grilled cheese sandwich or a quinoa salad. The creamy texture and robust flavor of the soup complement a variety of sides.

For an extra touch, top your soup with roasted pumpkin seeds or a sprinkle of fresh herbs like cilantro or parsley. These additions not only enhance the presentation but also add a delightful crunch and freshness to your meal.

Questions About Recipes

→ Can I use other types of squash?

Yes! You can substitute butternut squash with acorn squash or pumpkin for different flavors.

→ Is this soup vegan?

Yes, this soup is vegan-friendly as it uses vegetable broth and no animal products.

→ How can I make this soup creamier?

You can add a splash of coconut milk or a dollop of yogurt before serving for extra creaminess.

→ Can I freeze this soup?

Absolutely! This soup freezes well. Just let it cool completely before transferring it to an airtight container.