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 teaspoon olive oil; Salt and pepper to taste; 1/2 teaspoon ground cumin; 1/2 teaspoon paprika; Fresh parsley for garnish

Highlighted under: Healthy & Light

This Low Calorie Squash Soup is a comforting and nutritious option that is perfect for any season. Packed with flavor and low in calories, it's a delightful way to enjoy the goodness of squash.

Created by

Aubrey Whitman

Last updated on 2025-12-24T16:12:36.972Z

This Low Calorie Squash Soup is not just a meal; it's a way to savor the rich flavors of seasonal squash while keeping your calorie intake in check. Ideal for those chilly days, this soup is both hearty and healthy.

        Why You Will Love This Recipe
        Creamy texture without the heavy calories
Packed with vitamins and minerals from fresh squash
Versatile - can be served hot or cold
Easy to make with minimal ingredients

      

The Health Benefits of Squash

Squash is not only delicious but also packed with essential nutrients that contribute to a healthy diet. Rich in vitamins A and C, it supports immune function and skin health. Additionally, squash contains significant amounts of fiber, which aids digestion and promotes a feeling of fullness. By incorporating squash into your meals, you can enhance your overall nutrient intake while enjoying a comforting dish.

Butternut squash, in particular, is a powerhouse of antioxidants that help fight inflammation and protect against chronic diseases. Its natural sweetness makes it a favorite among many, and it can be easily integrated into various recipes, from soups to salads and beyond. By choosing low-calorie squash soup, you can indulge in a flavorful experience that nourishes your body.

A Versatile Dish for Every Occasion

One of the best aspects of low-calorie squash soup is its versatility. Whether served as a starter for a fancy dinner or as a light lunch, this soup adapts beautifully to any occasion. You can enjoy it hot during the colder months or chilled as a refreshing option in the summer. Pair it with crusty bread or a fresh salad for a complete meal.

Moreover, this soup can easily accommodate various dietary preferences. It’s vegan, gluten-free, and can be made without added cream, making it suitable for nearly everyone. Feel free to experiment with different spices or toppings, such as roasted seeds or a dollop of yogurt, to personalize your bowl of soup.

Quick and Easy Preparation

Preparing low-calorie squash soup is a breeze, making it an ideal choice for busy weeknights. With just a handful of simple ingredients, you can create a satisfying meal in under an hour. The process involves basic cooking techniques, such as sautéing and blending, which means even novice cooks can achieve great results without feeling overwhelmed.

This soup also stores well, so you can make a big batch and enjoy it throughout the week. Simply refrigerate leftovers for up to five days or freeze portions for later use. Reheating is easy, and you can adjust the consistency by adding a bit of broth or water if needed. Convenience and flavor come together seamlessly in this delightful recipe.

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 olive oil
Salt and pepper to taste
1/2 teaspoon ground cumin
1/2 teaspoon paprika
Fresh parsley for garnish

Feel free to customize the spices to your taste!

Instructions

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until the onion is translucent, about 5 minutes.

Add the Squash

Add the diced butternut squash to the pot and stir for a few minutes.

Pour in the Broth

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

Blend the Soup

Using an immersion blender, blend the soup until smooth. Alternatively, you can blend in batches using a regular blender.

Season and Serve

Stir in the cumin, paprika, salt, and pepper. Serve hot, garnished with fresh parsley.

Enjoy your healthy and delicious squash soup!

Storing and Reheating Tips

To ensure your low-calorie squash soup remains fresh, store it in an airtight container in the refrigerator. It can last up to five days, allowing you to enjoy it multiple times throughout the week. If you’re looking to keep it longer, consider freezing portions in freezer-safe bags or containers. This way, you can have a quick and nutritious meal ready whenever you need it.

When reheating, gently warm the soup on the stovetop over low heat, stirring occasionally. If the soup thickens too much, simply add a splash of vegetable broth or water to reach your desired consistency. Avoid reheating in the microwave if possible, as it can cause uneven heating.

Serving Suggestions

To elevate your low-calorie squash soup, consider pairing it with various toppings. A sprinkle of roasted pumpkin seeds adds a satisfying crunch, while a dollop of Greek yogurt or a swirl of coconut cream can enhance the creaminess without the calories. Fresh herbs like cilantro or chives can provide a burst of flavor and freshness, bringing your soup to life.

Additionally, serve the soup alongside a fresh green salad or whole-grain bread for a balanced meal. This combination not only complements the flavors but also ensures you’re getting a variety of nutrients, making your dining experience both delicious and wholesome.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can substitute butternut squash with other varieties like acorn or pumpkin.

→ How can I make this soup creamier?

You can add a splash of coconut milk or a dollop of Greek yogurt before serving.

→ Is this soup vegan?

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

→ Can I freeze the soup?

Absolutely! This soup freezes well. Just store it in an airtight container.