Low Calorie Squash Soup
Highlighted under: Healthy & Light
A delicious and healthy low-calorie squash soup that warms the soul.
This low calorie squash soup is perfect for a light lunch or a cozy dinner. Made with fresh squash and aromatic spices, it's both nutritious and satisfying.
Why You'll Love This Recipe
- Rich, creamy texture without the extra calories
- Packed with vitamins and nutrients from fresh squash
- Quick and easy to prepare for busy weeknights
The Benefits of Butternut Squash
Butternut squash is not only delicious but also packed with health benefits. It is rich in vitamins A and C, which are essential for maintaining healthy skin and a robust immune system. Additionally, its high fiber content helps promote digestion and can assist in weight management by keeping you feeling full longer.
This versatile vegetable can be enjoyed in various dishes, but in soup form, its natural sweetness shines through. The creamy texture achieved when blended makes it a perfect base for a comforting soup that is both satisfying and nourishing.
Perfect for Meal Prep
If you’re looking for a meal prep option, this low-calorie squash soup is an excellent choice. It stores well in the refrigerator for up to a week, allowing you to enjoy a nutritious meal on busy days. Simply reheat it on the stove or in the microwave for a quick and healthy lunch or dinner.
You can also freeze portions of the soup for longer storage. Just let it cool completely before transferring it to airtight containers. When you’re ready to enjoy it again, thaw it in the refrigerator overnight, then reheat and serve for a comforting meal anytime.
Serving Suggestions
This low-calorie squash soup is delicious on its own, but you can elevate it further with a few simple touches. Consider drizzling a little balsamic glaze or olive oil on top before serving for added flavor. A sprinkle of fresh herbs like parsley or cilantro can also enhance its presentation and taste.
For a heartier meal, serve the soup alongside a slice of whole-grain bread or a fresh salad. This combination not only makes for a well-rounded meal but also adds extra nutrients and textures to your dining experience.
Ingredients
Main Ingredients
- 2 cups butternut squash, peeled and diced
- 1 cup 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 smoked paprika
Enjoy the vibrant flavors of this 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 is translucent.
Cook the Squash
Add the diced butternut squash, vegetable broth, cumin, and smoked paprika to the pot. Bring to a boil, then reduce heat and simmer for 20 minutes or until the squash is tender.
Blend the Soup
Using an immersion blender, blend the soup until smooth. Adjust seasoning with salt and pepper as needed.
Serve warm, garnished with a sprinkle of paprika if desired.
Nutritional Highlights
This low-calorie squash soup is a fantastic option for those looking to maintain a healthy diet without sacrificing flavor. Each serving is low in calories but high in satisfying nutrients, making it a perfect choice for anyone watching their weight.
With the inclusion of fresh vegetables and spices, this soup provides a range of antioxidants that support overall health. Incorporating it into your regular meal rotation can help you meet your nutritional goals while enjoying a delicious dish.
Variations to Try
Feel free to customize this recipe to suit your taste preferences. You can add a splash of coconut milk for extra creaminess or incorporate other vegetables like carrots or sweet potatoes for added flavor and nutrition.
For a little heat, consider adding a pinch of cayenne pepper or crushed red pepper flakes. This can give your soup a delightful kick that complements the sweetness of the squash beautifully.
Storing and Reheating Tips
To ensure your low-calorie squash soup stays fresh, store it in an airtight container in the refrigerator. It’s best consumed within a week, but if you want to extend its shelf life, freezing is an excellent option.
When reheating, avoid boiling the soup as this can alter its texture. Instead, gently warm it on low heat, stirring occasionally, until it reaches your desired temperature. You may need to add a splash of broth or water to achieve your preferred consistency.
Questions About Recipes
→ Can I use frozen squash?
Yes, frozen squash works well in this recipe and can save you time.
→ How can I make it spicier?
Add a pinch of cayenne pepper or some chopped jalapeños to the pot.
→ Can I store leftovers?
Absolutely! Store the soup in an airtight container in the fridge for up to 3 days.
→ Is this soup vegan?
Yes, this recipe is completely vegan as it uses vegetable broth.
Low Calorie Squash Soup
A delicious and healthy low-calorie squash soup that warms the soul.
Created by: Aubrey Whitman
Recipe Type: Healthy & Light
Skill Level: Beginner
Final Quantity: 4 servings
What You'll Need
Main Ingredients
- 2 cups butternut squash, peeled and diced
- 1 cup 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 smoked paprika
How-To Steps
In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is translucent.
Add the diced butternut squash, vegetable broth, cumin, and smoked paprika to the pot. Bring to a boil, then reduce heat and simmer for 20 minutes or until the squash is tender.
Using an immersion blender, blend the soup until smooth. Adjust seasoning with salt and pepper as needed.
Nutritional Breakdown (Per Serving)
- Calories: 150 kcal
- Total Fat: 4g
- Saturated Fat: 0.5g
- Cholesterol: 0mg
- Sodium: 500mg
- Total Carbohydrates: 28g
- Dietary Fiber: 4g
- Sugars: 5g
- Protein: 3g