Low Calorie Squash Soup
Highlighted under: Healthy & Light
This Low Calorie Squash Soup is a comforting and delicious way to enjoy the flavors of fall while keeping the calories in check.
This Low Calorie Squash Soup is not only healthy but also packed with flavor. Made with fresh squash and a blend of spices, this soup is perfect for a light lunch or dinner.
Why You'll Love This Recipe
- Rich and creamy texture without the extra calories
- Bursting with seasonal flavors of squash and spices
- Quick and easy to prepare, perfect for busy weeknights
A Seasonal Delight
As the leaves begin to change and the air turns crisp, nothing captures the essence of fall quite like a warm bowl of squash soup. The natural sweetness of butternut squash combined with aromatic spices creates a dish that not only warms the soul but also celebrates the season's bounty. This Low Calorie Squash Soup serves as an ideal companion for cozy evenings, making it the perfect recipe to add to your fall meal rotation.
Loaded with vitamins and minerals, butternut squash is not only delicious but also incredibly nutritious. It's a great source of fiber, promoting digestive health, while its high vitamin A content supports vision and immune function. By incorporating this vibrant vegetable into your diet, you're not only indulging in a comforting meal but also nourishing your body.
Quick and Easy Preparation
For those busy weeknights when time is of the essence, this Low Calorie Squash Soup is a lifesaver. With just a few simple steps and minimal prep time, you can have a wholesome meal on the table in under an hour. The sautéing of onions and garlic fills your kitchen with enticing aromas, and the simmering squash makes this dish a true one-pot wonder.
Whether you’re a seasoned cook or a kitchen novice, this recipe is approachable for everyone. The straightforward steps allow you to focus on the enjoyment of cooking rather than getting overwhelmed by complicated techniques. Plus, the use of an immersion blender simplifies the blending process, ensuring a smooth and creamy texture without the hassle.
Versatile and Customizable
One of the best aspects of this Low Calorie Squash Soup is its versatility. You can easily adapt the recipe to suit your taste preferences or dietary needs. For an extra kick, consider adding a pinch of cayenne pepper or a splash of coconut milk for a creamier consistency. You can also substitute the butternut squash with other varieties like acorn or pumpkin, allowing you to enjoy this recipe year-round.
Additionally, this soup can be paired with various toppings to elevate the dining experience. A dollop of Greek yogurt, toasted pumpkin seeds, or croutons can add texture and flavor, making each bowl unique. Feel free to experiment and make this recipe your own while reaping the health benefits of a low-calorie meal.
Ingredients
Ingredients for Low Calorie Squash Soup
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1/2 teaspoon ground nutmeg
- Salt and pepper to taste
- 1 tablespoon olive oil
- Fresh parsley for garnish
Instructions
Sauté the Aromatics
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until they are soft and fragrant, about 5 minutes.
Add the Squash and Spices
Stir in the diced butternut squash, ground cumin, and nutmeg. Cook for an additional 5 minutes, stirring occasionally.
Pour in the Broth
Add the vegetable broth to the pot and bring it to a boil. Reduce the 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 and blend in batches.
Season and Serve
Taste the soup and season with salt and pepper as needed. Serve hot, garnished with fresh parsley.
Storage Tips
If you find yourself with leftovers, you'll be pleased to know that this Low Calorie Squash Soup stores beautifully. Allow the soup to cool completely before transferring it to an airtight container. It can be refrigerated for up to five days, making it a great option for meal prep. Simply reheat on the stove or in the microwave when you're ready to enjoy it again.
For longer storage, consider freezing the soup. Portion it into freezer-safe containers, leaving some space at the top for expansion. It can be frozen for up to three months. When you're ready to eat, thaw it overnight in the refrigerator and reheat, restoring its delightful flavor and texture.
Nutritional Benefits
This Low Calorie Squash Soup not only satisfies your taste buds but also offers numerous health benefits. Butternut squash is rich in antioxidants, particularly beta-carotene, which supports overall health and may reduce the risk of chronic diseases. Additionally, the fiber content aids in digestion and helps you feel full longer, making it a great choice for those watching their calorie intake.
The spices used in this recipe, such as cumin and nutmeg, are not only flavorful but also provide health benefits. Cumin is known for its digestive properties, while nutmeg can help promote better sleep. Together, these ingredients create a nourishing soup that is as good for your body as it is for your palate.
Serving Suggestions
This Low Calorie Squash Soup is delicious on its own, but it can also be paired with various sides for a complete meal. Consider serving it with a fresh green salad tossed in a light vinaigrette for a refreshing contrast. Whole grain bread or a warm baguette can provide a satisfying accompaniment, perfect for dipping.
For a heartier option, you might enjoy pairing the soup with a protein source, such as grilled chicken or roasted chickpeas. This not only enhances the nutritional value of your meal but also creates a satisfying and balanced dish that will keep you energized throughout the day.
Questions About Recipes
→ Can I use frozen squash?
Yes, frozen squash can be used. Just make sure to thaw it before cooking.
→ How can I make this soup spicier?
You can add a pinch of cayenne pepper or red pepper flakes while sautéing the onions.
→ Can I store leftovers?
Yes, store leftovers in an airtight container in the refrigerator for up to 3 days.
→ Is this soup vegan?
Yes, this soup is vegan as it uses vegetable broth and no animal products.
Low Calorie Squash Soup
This Low Calorie Squash Soup is a comforting and delicious way to enjoy the flavors of fall while keeping the calories in check.
Created by: Aubrey Whitman
Recipe Type: Healthy & Light
Skill Level: Easy
Final Quantity: 4 servings
What You'll Need
Ingredients for Low Calorie Squash Soup
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1/2 teaspoon ground nutmeg
- Salt and pepper to taste
- 1 tablespoon olive oil
- 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 they are soft and fragrant, about 5 minutes.
Stir in the diced butternut squash, ground cumin, and nutmeg. Cook for an additional 5 minutes, stirring occasionally.
Add the vegetable broth to the pot and bring it to a boil. Reduce the 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 and blend in batches.
Taste the soup and season with salt and pepper as needed. Serve hot, garnished with fresh parsley.
Nutritional Breakdown (Per Serving)
- Calories: 120 kcal
- Total Fat: 4g
- Saturated Fat: 0.5g
- Cholesterol: 0mg
- Sodium: 350mg
- Total Carbohydrates: 20g
- Dietary Fiber: 3g
- Sugars: 4g
- Protein: 2g