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 tsp olive oil; Salt and pepper to taste; 1/2 tsp ground cumin; 1/2 tsp ground ginger

Highlighted under: Healthy & Light

A delicious and nutritious low-calorie soup that warms you from the inside out.

Created by

Aubrey Whitman

Last updated on 2025-12-24T16:18:31.227Z

This low calorie squash soup is not only easy to make but also packed with flavor and nutrients. Perfect for a cozy dinner or a light lunch, it's a dish that everyone will love!

        Why You Will Love This Recipe
        Rich, comforting flavor that warms your soul
Low in calories but high in nutrition
Easily customizable with your favorite herbs and spices

      

Nutritional Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with essential nutrients. This vibrant orange vegetable is an excellent source of vitamins A and C, both of which are vital for maintaining healthy skin and a robust immune system. One cup of cooked butternut squash contains approximately 82 calories, making it a perfect choice for those watching their calorie intake while still wanting to enjoy a hearty meal.

In addition to vitamins, butternut squash is rich in dietary fiber, which aids digestion and promotes a feeling of fullness. This makes it an ideal ingredient for a low-calorie soup, as it helps to curb cravings and keeps you satisfied longer. Furthermore, its natural sweetness can enhance the flavor of any dish without the need for added sugars.

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 creamier texture, consider adding a splash of coconut milk or a dollop of Greek yogurt before blending. If you're looking to spice things up, try incorporating a pinch of cayenne pepper or a splash of lime juice for an extra kick.

Herbs and spices can also elevate the flavor profile of your soup. Fresh herbs like thyme, rosemary, or cilantro can be added during the cooking process for a fragrant finish. Alternatively, sprinkle some fresh parsley or chives on top before serving for a pop of color and freshness.

Pairing Suggestions

This low-calorie squash soup pairs wonderfully with a variety of dishes. For a complete meal, serve it alongside a crisp green salad topped with nuts and a light vinaigrette. The contrasting textures and flavors will create a satisfying dining experience that is both healthy and delicious.

If you're in the mood for something heartier, consider serving the soup with whole-grain bread or a slice of rustic sourdough. The warm, crusty bread complements the smooth, creamy texture of the soup, making it a comforting option for chilly days. You can also enjoy it with a protein-rich side like grilled chicken or quinoa for a fulfilling lunch or dinner.

Ingredients

Main Ingredients

2 cups butternut squash, peeled and cubed
1 medium onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 tsp olive oil
Salt and pepper to taste
1/2 tsp ground cumin
1/2 tsp ground ginger

Instructions

Sauté the Vegetables

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. Bring to a boil, then reduce heat and 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, you can carefully transfer the soup to a regular blender in batches.

Season and Serve

Season with salt and pepper to taste. Serve warm and enjoy!

Storing Leftovers

If you have any leftover soup, storing it is easy. 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 convenient option for meal prep or quick lunches during the week.

For longer storage, consider freezing your soup. Portion it into freezer-safe containers or zip-top bags, ensuring to leave some space for expansion. This way, you can enjoy a warm bowl of squash soup whenever the craving strikes, even weeks later. Simply thaw in the refrigerator overnight and reheat on the stove or in the microwave.

Healthier Alternatives

This recipe serves as a fantastic base for exploring healthier alternatives. If you're looking to reduce sodium intake, opt for low-sodium vegetable broth or make your own at home. This way, you can control the salt while still enjoying rich flavors.

Another way to enhance the health benefits of your soup is by adding a variety of vegetables. Consider incorporating carrots, celery, or even spinach for added nutrients and flavor. Not only will this increase the overall health benefits, but it will also make your soup more colorful and appealing.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used and will save you some prep time.

→ Is this soup vegan?

Yes, this soup is completely vegan as it uses vegetable broth and no animal products.

→ How can I make this soup spicier?

You can add a pinch of cayenne pepper or red pepper flakes to give it some heat.

→ Can I store leftovers?

Absolutely! Store leftovers in an airtight container in the refrigerator for up to 3 days.