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; 1 teaspoon ground ginger; Salt and pepper to taste; 1 tablespoon olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

This Low Calorie Squash Soup is a comforting and healthy option for any meal. Packed with flavor and nutrients, it's a perfect choice for those looking to indulge without the guilt.

Created by

Aubrey Whitman

Last updated on 2025-12-24T16:00:41.847Z

This Low Calorie Squash Soup is not only delicious but also easy to make. The natural sweetness of the squash combined with herbs and spices creates a warm and satisfying dish that is perfect for any occasion.

        Why You'll Love This Recipe
        Creamy texture that's surprisingly low in calories
Rich in vitamins and minerals, perfect for a healthy diet
Easily customizable with your favorite spices and toppings

      

The Health Benefits of Squash

Butternut squash is not just delicious; it's also packed with nutrients that contribute to a healthy diet. This vibrant vegetable is high in vitamins A and C, which are essential for maintaining healthy vision and a strong immune system. Additionally, its high fiber content aids digestion and helps keep you feeling full longer, making it an excellent choice for weight management.

Incorporating squash into your meals can also provide a significant boost to your antioxidant intake. Antioxidants help combat oxidative stress in the body, potentially reducing the risk of chronic diseases. By enjoying this low-calorie squash soup, you're not only treating your taste buds but also nourishing your body with wholesome ingredients.

Customizing Your Soup

One of the best aspects of this Low Calorie Squash Soup is its versatility. You can easily customize it to suit your taste preferences or dietary needs. For a spicier kick, consider adding a dash of cayenne pepper or a sprinkle of red pepper flakes. If you enjoy a bit of sweetness, a splash of maple syrup or a few diced apples can enhance the flavor profile beautifully.

Feel free to experiment with different herbs and spices as well. Fresh thyme or rosemary can add an aromatic touch, while a squeeze of lemon juice can brighten the overall flavor. Top your soup with toasted pumpkin seeds, croutons, or a dollop of Greek yogurt for added texture and richness.

Serving Suggestions

This Low Calorie Squash Soup makes a perfect starter for any meal or can be enjoyed as a light lunch on its own. Pair it with a fresh salad or a slice of whole-grain bread to create a more filling meal. The creamy texture and rich flavor of the soup complement a variety of sides, making it a versatile addition to your meal planning.

For special occasions, consider serving this soup in hollowed-out mini pumpkins for a festive presentation. Not only does it enhance the visual appeal, but it also adds an extra layer of flavor. Your guests will be impressed by the creativity and deliciousness of this comforting dish!

Ingredients

Ingredients for Low Calorie Squash Soup

1 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon ground ginger
Salt and pepper to taste
1 tablespoon olive oil
Fresh parsley for garnish

Gather all ingredients before starting the cooking process for best results.

Instructions

Sauté the Aromatics

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

Cook the Squash

Add the cubed butternut squash, vegetable broth, cumin, and ginger to the pot. Bring to a boil, then reduce to a simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you don’t have an immersion blender, carefully transfer to a regular blender in batches.

Season and Serve

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

Enjoy your healthy and delicious low calorie squash soup!

Storing and Reheating

If you find yourself with leftovers, storing this Low Calorie Squash Soup is a breeze. Allow the soup to cool to room temperature before transferring it to an airtight container. It can be stored in the refrigerator for up to five days, making it a convenient option for meal prep or quick lunches throughout the week.

When you're ready to enjoy the leftovers, simply reheat the soup on the stovetop over medium heat, stirring occasionally. If you prefer, you can also microwave it in a microwave-safe bowl, covered loosely to prevent splatters. Just be sure to give it a good stir before serving to ensure an even temperature.

Nutritional Information

This Low Calorie Squash Soup is not only delicious but also nutritious. A single serving contains approximately 150 calories, making it a guilt-free choice for those mindful of their caloric intake. With its rich blend of vegetables and spices, it also provides a good source of dietary fiber, which is essential for maintaining digestive health.

In addition to being low in calories, the soup is naturally low in fat and cholesterol-free. It's a fantastic option for anyone following a plant-based diet or looking to incorporate more vegetables into their meals. Enjoy it knowing you're nourishing your body with wholesome, healthy ingredients.

Questions About Recipes

→ Can I freeze the soup?

Yes, this soup freezes well. Just store it in an airtight container for up to 3 months.

→ What other vegetables can I add?

You can include carrots, sweet potatoes, or even spinach for extra nutrients.

→ Is this soup vegan?

Yes, this soup is entirely plant-based and vegan-friendly.

→ How can I make it spicier?

Add red pepper flakes or a dash of cayenne pepper to increase the heat level.