Low Calorie Squash Soup
Highlighted under: Healthy & Light
This low calorie squash soup is a comforting blend of flavors that's perfect for a light meal or appetizer.
This low calorie squash soup is not only delicious but also packed with nutrients. It's a great way to enjoy the comforting flavors of squash without the guilt.
Why You Will Love This Soup
- Creamy texture without the heavy cream
- Rich in vitamins and minerals from fresh squash
- Perfectly spiced for a warm and cozy meal
- Low in calories but big in flavor
The Benefits of Butternut Squash
Butternut squash is not only delicious but also packed with nutrients. It's an excellent source of vitamins A and C, both of which are crucial for maintaining healthy vision and a robust immune system. The vibrant orange color of the squash indicates a high level of beta-carotene, which is a powerful antioxidant. Including butternut squash in your diet can contribute to overall health, making this soup not just tasty but also a smart choice for your wellness.
Moreover, butternut squash is high in fiber, which aids in digestion and can help you feel fuller for longer. This makes it a fantastic ingredient for those looking to maintain a healthy weight. With its natural sweetness, butternut squash brings a hearty flavor to the soup without the need for added sugars or fats.
Perfect for Any Season
This low calorie squash soup is versatile enough to be enjoyed year-round. Whether it's a chilly fall evening or a light summer lunch, this recipe adapts to the season. In colder months, the warm spices like cumin create a cozy atmosphere, while in warmer weather, the soup can be enjoyed chilled for a refreshing twist.
Pair this soup with a crisp salad or whole-grain bread for a complete meal. The creamy texture and rich flavors will satisfy your cravings while being gentle on your waistline, making it a go-to dish for any occasion.
Easy to Customize
One of the best aspects of this low calorie squash soup is its adaptability. You can easily modify the recipe to suit your taste preferences or dietary needs. Consider adding other vegetables such as carrots or sweet potatoes for an extra nutritional boost. If you like a bit of heat, a pinch of red pepper flakes can elevate the flavor profile.
For a creamier texture, you might blend in a dollop of Greek yogurt or swap in coconut milk if you prefer a dairy-free option. Each variation brings a new dimension to the soup while keeping it healthy and delicious.
Ingredients
Gather the following ingredients to make this delicious low calorie squash soup:
Ingredients
- 1 medium butternut squash, peeled and diced
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- Salt and pepper to taste
- Fresh parsley for garnish
Once you have all the ingredients ready, you can start making the soup!
Instructions
Follow these simple steps to prepare your low calorie squash soup:
Sauté the Vegetables
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until the onion becomes translucent.
Cook the Squash
Add the diced butternut squash to the pot, along with the vegetable broth and ground cumin. Bring the mixture to a boil, then reduce heat 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. If you don't have an immersion blender, carefully transfer the soup to a blender in batches and blend until smooth.
Season and Serve
Season the soup with salt and pepper to taste. Serve hot, garnished with fresh parsley.
Enjoy your warm and comforting bowl of low calorie squash soup!
Storage Tips
This low calorie squash soup can be made ahead of time, making it a perfect candidate for meal prep. Once cooled, store the soup in an airtight container in the refrigerator for up to five days. The flavors will continue to develop, enhancing the taste with each passing day.
If you want to keep it longer, consider freezing individual portions. Ladle the cooled soup into freezer-safe containers or bags, leaving some space for expansion. When you're ready to enjoy, simply thaw in the refrigerator overnight and reheat on the stove.
Serving Suggestions
To elevate your low calorie squash soup experience, consider pairing it with complementary toppings. A sprinkle of roasted pumpkin seeds adds a delightful crunch, while a swirl of balsamic glaze can introduce a tangy contrast to the sweet squash.
For a heartier meal, serve the soup alongside a grilled cheese sandwich or a quinoa salad. This not only enhances the nutritional value but also makes for a satisfying dining experience that will leave you feeling full and content.
Nutritional Information
This low calorie squash soup is not only kind to your taste buds but also to your dietary goals. A typical serving contains approximately 150 calories, making it a guilt-free option for lunch or dinner. It's low in saturated fat and packed with essential vitamins and minerals, ensuring that you nourish your body with every bowl.
Additionally, the high fiber content helps regulate digestion and keeps you feeling satisfied. This makes it ideal for those watching their caloric intake without sacrificing flavor or nutrition. Enjoy this soup knowing that you're making a healthy choice!
Questions About Recipes
→ Can I use frozen squash for this recipe?
Yes, frozen squash can be used, just adjust the cooking time if necessary.
→ What can I serve with this soup?
This soup pairs well with whole grain bread or a fresh salad.
→ How can I make this soup creamier?
You can add a splash of coconut milk or a dollop of Greek yogurt before serving.
→ Can this soup be stored for later?
Yes, it can be stored in an airtight container in the fridge for up to 3 days.
Low Calorie Squash Soup
This low calorie squash soup is a comforting blend of flavors that's perfect for a light meal or appetizer.
Created by: Aubrey Whitman
Recipe Type: Healthy & Light
Skill Level: Easy
Final Quantity: 4 servings
What You'll Need
Ingredients
- 1 medium butternut squash, peeled and diced
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- Salt and pepper to taste
- Fresh parsley for garnish
How-To Steps
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until the onion becomes translucent.
Add the diced butternut squash to the pot, along with the vegetable broth and ground cumin. Bring the mixture to a boil, then reduce heat and let it simmer for about 20 minutes, or until the squash is tender.
Using an immersion blender, puree the soup until smooth. If you don't have an immersion blender, carefully transfer the soup to a blender in batches and blend until smooth.
Season the soup with salt and pepper to taste. Serve hot, garnished with fresh parsley.
Nutritional Breakdown (Per Serving)
- Calories: 150 kcal
- Total Fat: 5g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 400mg
- Total Carbohydrates: 25g
- Dietary Fiber: 4g
- Sugars: 5g
- Protein: 3g