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 diced; 1 onion, chopped; 2 garlic cloves, minced; 4 cups vegetable broth; 1 teaspoon olive oil; 1 teaspoon ground cumin; Salt and pepper to taste

Highlighted under: Healthy & Light

This low calorie squash soup is a healthy, delicious option perfect for any time of the year.

Created by

Aubrey Whitman

Last updated on 2025-12-24T16:15:35.434Z

This low calorie squash soup is not only healthy but also packed with flavor. The natural sweetness of the squash pairs wonderfully with aromatic spices, making it a comforting dish for any occasion.

        Why You'll Love This Soup
        Rich, creamy texture without heavy cream
Naturally sweet and savory flavors
Perfect for a light lunch or dinner

      

Nutritional Benefits

This low calorie squash soup is not only delicious but also packed with essential nutrients. Butternut squash is an excellent source of vitamins A and C, which are important for maintaining healthy skin and boosting your immune system. The fiber content in squash aids digestion, making this soup a great option for those looking to improve their gut health.

The addition of garlic and onion provides additional health benefits. Garlic is known for its anti-inflammatory properties and can help lower blood pressure, while onions are rich in antioxidants. Together, these ingredients create a flavorful and nourishing dish that supports overall well-being.

Versatile Serving Suggestions

This soup is incredibly versatile and can be served in various ways. For a hearty meal, consider pairing it with whole-grain bread or a side salad. The creamy texture and rich flavors make it a delightful dish to enjoy on its own or with a side of your favorite protein, such as grilled chicken or tofu.

You can also elevate your serving experience by adding toppings. A sprinkle of roasted pumpkin seeds or a dollop of Greek yogurt can add both texture and flavor, making your bowl of squash soup even more appealing. Customize it to suit your taste preferences and dietary needs.

Storage and Meal Prep Tips

One of the great advantages of this low calorie squash soup is its ability to be made ahead of time and stored for later use. After cooking, allow the soup to cool completely before transferring it to an airtight container. It can be refrigerated for up to a week or frozen for up to three months, providing you with a convenient meal option for busy days.

When reheating, simply warm it on the stovetop or in the microwave, adding a splash of vegetable broth if it has thickened. This soup's flavors actually deepen after a day in the fridge, making it an ideal candidate for meal prep. Enjoy the convenience of having a healthy, homemade meal ready whenever you need it!

Ingredients

Main Ingredients

2 cups butternut squash, peeled and diced
1 onion, chopped
2 garlic cloves, minced
4 cups vegetable broth
1 teaspoon olive oil
1 teaspoon ground cumin
Salt and pepper to taste

These ingredients create a wholesome and satisfying soup.

Instructions

Sauté the vegetables

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

Add squash and spices

Stir in the diced butternut squash, cumin, salt, and pepper. Cook for about 5 minutes, allowing the squash to slightly soften.

Simmer the soup

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

Blend until smooth

Using an immersion blender, puree the soup until smooth. Alternatively, you can transfer it in batches to a regular blender.

Serve and enjoy

Taste and adjust seasoning as needed. Serve hot, garnished with a drizzle of olive oil or fresh herbs, if desired.

Enjoy your healthy and comforting squash soup!

Why Choose Low Calorie Soups?

Low calorie soups, like this squash version, are ideal for maintaining or losing weight without sacrificing flavor. They provide a satisfying way to fill up on healthy ingredients while keeping calorie counts in check. Soups can also help you increase your vegetable intake, making them a smart choice for anyone looking to improve their diet.

Incorporating low calorie soups into your meal rotation can promote healthier eating habits. They serve as a wonderful starter to any meal or can be enjoyed as a nutritious lunch on their own. Plus, their warming nature makes them perfect for cozy evenings.

Exploring Variations

While this recipe focuses on butternut squash, feel free to experiment with other types of squash or even pumpkins. Each variety brings its unique flavor and texture, allowing you to create different versions of this comforting soup. You can also add legumes like lentils or chickpeas for added protein and heartiness.

For those looking to spice things up, consider adding a pinch of cayenne pepper or a splash of coconut milk for a different flavor profile. The base is simple and forgiving, so let your creativity shine as you make this soup your own.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash can be used, though fresh will provide a slightly better texture.

→ How can I store leftovers?

Store in an airtight container in the refrigerator for up to 3 days. Reheat on the stovetop or in the microwave.

→ Can I freeze this soup?

Yes, you can freeze the soup for up to 3 months. Thaw in the refrigerator before reheating.

→ What can I serve with this soup?

This soup pairs well with a side salad, crusty bread, or a light sandwich.