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 tsp ground cumin; Salt and pepper to taste; 1 tbsp olive oil; Fresh herbs for garnish (optional)

Highlighted under: Healthy & Light

This Low Calorie Squash Soup is a delicious and healthy option for any meal. Packed with flavor and nutrients, it's perfect for a light lunch or dinner.

Created by

Aubrey Whitman

Last updated on 2025-12-24T15:27:34.555Z

This Low Calorie Squash Soup is not only light on calories but also big on flavor. It's made from seasonal squash, which is roasted to enhance its natural sweetness, and blended into a creamy soup that you'll love!

        Why You Will Love This Recipe
        Rich, velvety texture without the calories
Naturally sweet and comforting, perfect for fall
Easy to make and perfect for meal prep

      

Health Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with nutrients. It is an excellent source of vitamins A and C, both of which are essential for maintaining healthy skin and a robust immune system. The vibrant orange color of the squash indicates a high level of beta-carotene, a powerful antioxidant that helps protect the body against free radicals.

Additionally, butternut squash is high in fiber, which aids digestion and promotes a feeling of fullness. This makes it a fantastic choice for those looking to manage their weight. Incorporating butternut squash into your diet can also help improve heart health due to its potassium and magnesium content, which are known to regulate blood pressure.

Versatile Meal Option

This Low Calorie Squash Soup is incredibly versatile and can be enjoyed in various ways. It serves as a light lunch or dinner option, and can also be a comforting starter for a larger meal. Pair it with a side salad or whole grain bread for a complete, satisfying meal.

Moreover, the soup can be easily modified to suit your taste preferences. Consider adding different spices such as nutmeg or ginger for a unique twist. You can also incorporate additional vegetables like carrots or sweet potatoes for added flavor and nutrition, making it a customizable staple in your kitchen.

Perfect for Meal Prep

If you're looking for a dish that's easy to prepare in advance, this Low Calorie Squash Soup is an ideal choice. It stores well in the refrigerator for up to a week, and the flavors only improve as it sits. Simply reheat it on the stove or in the microwave when you're ready to enjoy it.

For those who prefer freezing meals, this soup can be frozen for up to three months. Portion it out into freezer-safe containers, making it convenient to grab a serving whenever you're short on time. This makes it a fantastic option for busy weeknights or those hectic days when you need a healthy meal in a pinch.

Ingredients

Soup Ingredients

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 tsp ground cumin
Salt and pepper to taste
1 tbsp olive oil
Fresh herbs for garnish (optional)

Make sure to use fresh ingredients for the best flavor!

Instructions

Prepare the Squash

Preheat your oven to 400°F (200°C). Toss the diced butternut squash with olive oil, salt, and pepper on a baking sheet. Roast for 25 minutes or until tender.

Sauté the Aromatics

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

Combine and Simmer

Add the roasted squash, vegetable broth, and ground cumin to the pot. Bring to a boil, then reduce heat and let it simmer for 10 minutes to blend the flavors.

Blend the Soup

Using an immersion blender or a regular blender, puree the soup until smooth. If using a regular blender, allow the soup to cool slightly before blending to avoid splatters.

Serve

Adjust seasoning with salt and pepper as needed. Serve warm, garnished with fresh herbs if desired.

Enjoy your healthy and delicious soup!

Tips for the Best Soup

To ensure the best flavor and texture, choose a ripe butternut squash that feels heavy for its size. The skin should be hard and the color should be a deep tan. If you're short on time, you can also use pre-cut squash available at many grocery stores.

Don’t skip the roasting step; it enhances the natural sweetness of the squash and adds depth to the soup. Roasting caramelizes the sugars in the squash, resulting in a rich flavor that elevates the dish.

Serving Suggestions

Serve your Low Calorie Squash Soup with a dollop of Greek yogurt or crème fraîche for a creamy finish that complements the soup's texture. A sprinkle of pumpkin seeds or croutons adds a delightful crunch and makes for an appealing presentation.

For a little kick, consider adding a dash of hot sauce or a sprinkle of red pepper flakes. This simple addition can transform the flavor profile of the soup and cater to those who enjoy a bit of spice.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to one week. When reheating, be sure to stir well and heat it slowly over medium heat to avoid scorching the bottom.

If you’ve frozen the soup, allow it to thaw in the refrigerator overnight before reheating. Alternatively, you can warm it directly from frozen on the stovetop over low heat, adding a splash of vegetable broth to help it come together smoothly.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well. Just make sure to thaw and drain any excess water before cooking.

→ How long can I store leftovers?

Leftover soup can be stored in the refrigerator for up to 5 days. Reheat on the stove or in the microwave.

→ Can I freeze this soup?

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

→ What can I serve with this soup?

This soup pairs well with a side salad or some whole-grain bread for a complete meal.