Low Calorie Squash Soup
Highlighted under: Healthy & Light
This delicious low calorie squash soup is perfect for a light meal or as a starter. Packed with flavor and nutrients, it's easy to make and incredibly satisfying.
This low calorie squash soup is not only healthy but also incredibly comforting. The natural sweetness of squash combined with savory spices makes it a delightful dish for any time of the year.
Why You'll Love This Recipe
- Rich and creamy texture without the calories
- Naturally sweet and flavorful ingredients
- Perfect for meal prep or a quick weeknight dinner
A Comforting Choice
Squash soup is a classic comfort food that warms you from the inside out. This low-calorie version allows you to indulge without the guilt, making it a fantastic option for those watching their calorie intake. But don’t let the low calories fool you; this soup is rich in flavor and nutrients, thanks to the natural sweetness of butternut squash and the aromatic spices that elevate the dish.
Perfect for chilly days or as a starter for a dinner party, this soup can impress even the most discerning palates. Its creamy texture, achieved without heavy creams, makes it a delightful addition to any meal. Pair it with whole grain bread for a satisfying experience that won’t derail your healthy eating goals.
Nutritional Benefits
Butternut squash is not only delicious but also packed with vitamins and minerals. Rich in vitamin A, which supports eye health, and vitamin C, known for its immune-boosting properties, this soup offers a wholesome way to nourish your body. Additionally, the fiber content in squash helps promote digestive health and keeps you feeling full longer.
Using vegetable broth enhances the overall flavor while keeping the soup light. This recipe is naturally vegan and gluten-free, making it suitable for a variety of dietary preferences. By incorporating fresh herbs as a garnish, you add an extra layer of nutrients and freshness, making each bowl a powerhouse of health benefits.
Versatile and Convenient
One of the best aspects of this low-calorie squash soup is its versatility. You can easily customize it by adding different spices or vegetables based on your taste preferences. For a bit of heat, consider adding a pinch of cayenne pepper, or for an earthy flavor, try incorporating roasted garlic. The possibilities are endless, allowing you to make this dish uniquely yours.
Additionally, this soup is perfect for meal prep. It can be made in large batches and stored in the refrigerator for up to a week or frozen for future meals. Reheating is quick and easy, making it an ideal option for busy weeknights when you need a nutritious meal in a hurry. Just grab a bowl, heat it up, and enjoy!
Ingredients
Gather the following ingredients:
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
- Fresh herbs for garnish (optional)
Make sure to have everything ready before you start cooking!
Instructions
Follow these steps to prepare your soup:
Sauté the Aromatics
In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion is translucent, about 5 minutes.
Cook the Squash
Add the diced butternut squash to the pot, along with the ground cumin. Stir to combine and cook for an additional 5 minutes.
Add the Broth
Pour in the vegetable broth and bring to a boil. Reduce the heat to low and let it 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 carefully transfer the soup in batches to a blender.
Season and Serve
Add salt and pepper to taste. Serve hot, garnished with fresh herbs if desired.
Enjoy your healthy and delicious low calorie squash soup!
Perfect Pairings
For a complete meal, consider pairing this squash soup with a fresh salad or a hearty sandwich. A simple arugula salad with a lemon vinaigrette can provide a refreshing contrast to the creamy soup. Alternatively, a grilled cheese sandwich made with whole-grain bread adds a comforting touch, ideal for dipping.
If you’re looking to elevate your dining experience, serve the soup in elegant bowls and garnish with a drizzle of olive oil or a sprinkle of roasted pumpkin seeds. This not only enhances the presentation but also adds a delightful crunch that complements the smooth texture of the soup.
Storage Tips
To store leftover squash soup, allow it to cool completely before transferring it to airtight containers. This will help preserve its flavor and texture. The soup can be kept in the refrigerator for up to a week or frozen for up to three months. When freezing, consider portioning it into smaller containers for easy reheating.
When reheating, do so gently on the stovetop or in the microwave. If the soup appears too thick after being refrigerated or frozen, simply add a splash of vegetable broth or water to reach your desired consistency. Stir well and heat until warmed through, and you’ll have a delicious meal ready in no time!
Healthier Alternatives
If you're looking to make this soup even healthier, consider substituting the olive oil with a cooking spray to reduce fat content further. You can also experiment with adding more vegetables, such as carrots or celery, to increase the nutrient density without significantly altering the flavor.
For those who love a bit of creaminess, a splash of unsweetened almond milk or coconut milk can be added just before serving. This keeps the dish dairy-free while providing a rich mouthfeel. With these simple adjustments, you can enjoy a soup that aligns perfectly with your health goals while still being incredibly satisfying.
Questions About Recipes
→ Can I use frozen squash for this recipe?
Yes, frozen squash can be used as a convenient option. Just ensure it is thawed before cooking.
→ How can I make this soup creamier?
You can add a splash of coconut milk or a dollop of Greek yogurt for extra creaminess.
→ Can I add other vegetables?
Absolutely! Carrots, sweet potatoes, or bell peppers would be great additions.
→ How do I store leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat on the stove or in the microwave.
Low Calorie Squash Soup
This delicious low calorie squash soup is perfect for a light meal or as a starter. Packed with flavor and nutrients, it's easy to make and incredibly satisfying.
Created by: Aubrey Whitman
Recipe Type: Healthy & Light
Skill Level: Beginner
Final Quantity: 4 servings
What You'll Need
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
- Fresh herbs for garnish (optional)
How-To Steps
In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion is translucent, about 5 minutes.
Add the diced butternut squash to the pot, along with the ground cumin. Stir to combine and cook for an additional 5 minutes.
Pour in the vegetable broth and bring to a boil. Reduce the heat to low and let it simmer for about 20 minutes, or until the squash is tender.
Using an immersion blender, puree the soup until smooth. Alternatively, you can carefully transfer the soup in batches to a blender.
Add salt and pepper to taste. Serve hot, garnished with fresh herbs if desired.
Nutritional Breakdown (Per Serving)
- Calories: 150 kcal
- Total Fat: 5g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 200mg
- Total Carbohydrates: 24g
- Dietary Fiber: 4g
- Sugars: 5g
- Protein: 3g