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: 2 cups butternut squash, peeled and cubed; 1 medium 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

Highlighted under: Healthy & Light

Enjoy a comforting bowl of Low Calorie Squash Soup that's perfect for any season. This healthy and delicious recipe is easy to make and packed with flavor.

Created by

Aubrey Whitman

Last updated on 2025-12-24T16:09:42.105Z

This Low Calorie Squash Soup is a delightful way to warm up on a chilly day. Packed with the natural sweetness of squash and the warmth of spices, this soup is not only nutritious but also incredibly satisfying.

        Why You'll Love This Recipe
        Deliciously creamy texture without the calories
Naturally sweet flavor from roasted squash
Perfectly spiced for a comforting bowl of goodness

      

The Benefits of Squash

Butternut squash is not only delicious but also highly nutritious. It's low in calories and packed with essential vitamins and minerals, including vitamin A, which is crucial for eye health, and vitamin C, known for its immune-boosting properties. Additionally, it's a great source of dietary fiber, which aids in digestion and helps keep you feeling full longer. Incorporating squash into your diet can contribute to overall health and wellbeing.

This versatile vegetable is incredibly easy to prepare and can be used in a variety of dishes, from soups to salads. The natural sweetness of roasted squash lends itself beautifully to savory recipes, making it a favorite among home cooks and professional chefs alike. By choosing squash as the base for your soup, you're not only creating a comforting dish but also a nutritious one.

Perfect for Meal Prep

This Low Calorie Squash Soup is an excellent choice for meal prep. You can easily make a large batch and store it in the refrigerator for up to a week or freeze it for longer storage. This means you can have a healthy, homemade meal ready to go whenever you need it. Just reheat and enjoy a warm bowl of soup on busy days or chilly evenings.

To make meal prep even easier, consider portioning the soup into single-serving containers. This allows for convenient lunches or dinners throughout the week without the hassle of cooking every day. Plus, it’s a fantastic way to ensure you’re eating healthy, homemade meals rather than reaching for processed options.

Customizing Your Soup

One of the best aspects of this Low Calorie Squash Soup is its versatility. While the recipe provides a delicious base, feel free to experiment with different spices and ingredients. For a bit of heat, consider adding a pinch of cayenne pepper or a splash of hot sauce. If you prefer a more earthy flavor, try incorporating smoked paprika or nutmeg.

You can also enhance the texture of the soup by adding other vegetables, such as carrots or sweet potatoes, during the cooking process. For a creamier consistency without the calories, consider stirring in a splash of coconut milk or low-fat yogurt just before serving. These simple tweaks can elevate the dish and cater to your personal taste preferences.

Ingredients

For the Soup

2 cups butternut squash, peeled and cubed
1 medium 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

Gather all your ingredients before starting for a smooth cooking experience.

Instructions

Prepare the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes. Stir in the minced garlic and cook for an additional minute.

Add Squash and Spices

Add the cubed butternut squash, cumin, ginger, salt, and pepper to the pot. Stir well to combine.

Cook the Soup

Pour in the vegetable broth, bring to a boil, then reduce heat and let it simmer for about 25 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, puree the soup until smooth. Alternatively, transfer to a blender in batches and blend until creamy.

Serve

Adjust seasoning if necessary and serve hot, garnished with herbs or a drizzle of olive oil if desired.

Enjoy your healthy, homemade soup!

How to Store Your Soup

To store your Low Calorie Squash Soup, allow it to cool completely before transferring it to airtight containers. It can be kept in the refrigerator for up to one week. When you're ready to enjoy it, simply reheat on the stove over low heat or in the microwave until warmed through. Stir well before serving to ensure an even consistency.

If you want to freeze the soup, pour it into freezer-safe containers or resealable bags, leaving some space at the top for expansion. The soup can be frozen for up to three months. When you're ready to enjoy it, thaw it overnight in the refrigerator and reheat as mentioned above.

Serving Suggestions

This Low Calorie Squash Soup pairs wonderfully with a variety of sides. Consider serving it with a crusty whole-grain bread or a fresh salad to make a complete meal. A sprinkle of pumpkin seeds or a dollop of Greek yogurt can add a nice crunch and creaminess, enhancing the overall flavor and texture.

For a more gourmet touch, garnish the soup with fresh herbs like cilantro or parsley, or add a drizzle of balsamic glaze for a sweet and tangy contrast. These small additions can elevate your soup from simple to spectacular, impressing family and guests alike.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used in place of fresh squash. Just make sure to thaw it before cooking.

→ How can I make this soup creamier?

You can add a splash of coconut milk or a dollop of low-fat yogurt before serving for extra creaminess.

→ Can I add other vegetables?

Absolutely! Feel free to add carrots, sweet potatoes, or any other vegetables you enjoy.

→ How do I store leftovers?

Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat on the stove or microwave before serving.