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 cubed; 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 parsley for garnish

Highlighted under: Healthy & Light

This low calorie squash soup is a delicious and healthy option for any time of the year. Packed with flavor and nutrients, it's perfect for a light meal or a cozy starter.

Created by

Aubrey Whitman

Last updated on 2025-12-24T14:33:39.489Z

This low calorie squash soup is not just healthy; it's also incredibly satisfying. Made with fresh squash and a blend of spices, it offers a warm hug in a bowl.

        Why You'll Love This Soup
        Rich and creamy texture without the extra calories
Packed with seasonal flavors and nutrients
Perfect for meal prep and easy reheating

      

Nutritional Benefits of Butternut Squash

Butternut squash is a nutritional powerhouse, providing a wealth of vitamins and minerals with very few calories. This vibrant orange vegetable is particularly high in vitamin A, which supports vision and immune function. Additionally, it contains significant amounts of vitamin C, which is essential for skin health and collagen production.

Rich in dietary fiber, butternut squash aids in digestion and helps to keep you feeling full, making it an excellent addition to a weight management plan. Its natural sweetness means you can enjoy a satisfying dish without added sugars, making it a perfect ingredient for a low-calorie soup.

Moreover, butternut squash is packed with antioxidants, such as beta-carotene and lutein, which can help combat oxidative stress in the body. Incorporating this healthy squash into your diet can contribute to overall wellness and vitality.

Perfect for Any Season

One of the best things about this low calorie squash soup is its versatility. While it’s particularly comforting during the colder months, the light flavors make it an excellent choice for any time of the year. You can enjoy it warm in the winter or even chilled in the summer for a refreshing treat.

This soup can also adapt to seasonal variations by incorporating other vegetables or herbs. For instance, adding some roasted carrots or a sprinkle of thyme can enhance the flavor profile, keeping your meals exciting and fresh throughout the year.

Whether served as a starter at a dinner party or as a quick lunch during a busy week, this soup fits seamlessly into any occasion, proving that healthy eating doesn't have to be boring.

Meal Prep Made Easy

This low calorie squash soup is not only delicious but also perfect for meal prep. You can make a large batch at once and store it in individual portions for easy reheating throughout the week. Simply refrigerate the soup for up to 5 days or freeze it for longer storage.

To reheat, just warm it on the stovetop or in the microwave. If you find the soup has thickened after storing, you can add a splash of vegetable broth or water to achieve your desired consistency. This makes it a convenient option for busy days when you need a nutritious meal in minutes.

Additionally, preparing this soup ahead of time allows the flavors to deepen and meld together, often making it taste even better after a day or two. This is a great strategy for anyone looking to maintain a healthy diet while managing a busy lifestyle.

Ingredients

Gather the following ingredients for a delicious low calorie squash soup:

Ingredients

1 medium butternut squash, peeled and cubed
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 parsley for garnish

Instructions

Follow these steps to make your low calorie squash soup:

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, cooking until the onion becomes translucent.

Cook the Squash

Add the cubed butternut squash to the pot and stir for a few minutes. Then pour in the vegetable broth and add the ground cumin. Bring to a boil and then reduce to a simmer.

Blend the Soup

Once the squash is tender, use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, you can transfer the soup in batches to a countertop blender.

Season and Serve

Season the soup with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Serving Suggestions

For a complete meal, consider pairing this low calorie squash soup with a fresh salad or a slice of whole-grain bread. A light, crunchy salad with a citrus vinaigrette can complement the creamy soup beautifully, adding a refreshing contrast to the dish.

If you're looking to add protein, consider serving the soup alongside grilled chicken or a scoop of quinoa. These additions will not only enhance the nutritional value but also make the meal more filling, perfect for a lunch or dinner option.

Storage Tips

When storing your low calorie squash soup, it's best to allow it to cool completely before transferring it to airtight containers. This helps prevent moisture buildup, which can lead to spoilage. Labeling containers with the date can also help you keep track of freshness.

If you plan to freeze the soup, consider portioning it into freezer-safe bags or containers. This makes it easy to thaw only what you need, reducing waste and saving time on busy days. The soup can last up to 3 months in the freezer without losing its flavor or quality.

Customization Ideas

Feel free to get creative with this recipe! You can experiment by adding spices such as nutmeg or cinnamon for a warm, autumn-inspired flavor. If you enjoy a bit of heat, consider adding a pinch of cayenne pepper or some chopped jalapeños to the soup.

For a different texture, try adding cooked lentils or chickpeas for added protein and fiber. You can also top the soup with roasted seeds or croutons for a delightful crunch. The possibilities are endless, allowing you to make this soup uniquely yours!

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash can be used, just ensure it's thawed before cooking.

→ How long can I store leftovers?

Leftover soup can be stored in an airtight container in the refrigerator for up to 4 days.

→ Is this soup vegan?

Yes, this soup is completely vegan as it uses vegetable broth and no dairy products.

→ Can I add other vegetables to this soup?

Absolutely! Carrots, celery, or even potatoes can be added for more flavor and texture.