Low Calorie Squash Soup
Highlighted under: Healthy & Light
This delicious low calorie squash soup is perfect for a healthy meal option that doesn't compromise on flavor.
This low calorie squash soup is a comforting dish that warms you up while keeping your calorie count low. Perfect for chilly days!
Why You Will Love This Recipe
- Creamy texture without the added calories
- Rich flavor from fresh ingredients
- Perfectly spiced for a comforting bowl of goodness
A Healthy Choice for Any Meal
When it comes to healthy eating, finding meals that are both nutritious and satisfying can be a challenge. This low calorie squash soup checks all the boxes, making it an excellent choice for lunch or dinner. The combination of fresh vegetables and spices delivers a wealth of vitamins and minerals while keeping the calorie count low. It's a great way to incorporate more plant-based meals into your diet without sacrificing taste.
This soup is not only low in calories, but it's also rich in dietary fiber, which is essential for maintaining a healthy digestive system. Fiber helps to keep you feeling full, thereby reducing the likelihood of snacking between meals. Whether you're on a weight-loss journey or simply trying to eat healthier, this soup can be a staple in your weekly meal prep.
Versatile and Easy to Customize
One of the best things about this low calorie squash soup is its versatility. You can easily customize it according to your taste preferences or what you have on hand. For a bit of heat, consider adding a pinch of cayenne pepper or red pepper flakes. If you prefer a creamier texture, a splash of coconut milk can enhance the flavor without adding too many calories.
Additionally, feel free to experiment with different types of squash. While butternut squash is the star of this recipe, you can also use acorn squash or pumpkin for a unique twist. This adaptability makes it easy to enjoy this soup year-round, no matter the season or occasion.
Perfect for Meal Prep
This low calorie squash soup is an ideal recipe for meal prepping. It stores well in the refrigerator for up to a week, making it a convenient option for busy weekdays. Simply make a large batch during the weekend and portion it out into individual servings. This not only saves you time, but it also ensures you have a healthy meal ready to go whenever hunger strikes.
For longer storage, the soup can be frozen in airtight containers for up to three months. Just thaw the soup in the refrigerator overnight and reheat on the stovetop or in the microwave. This makes it a fantastic option for those who want to enjoy a homemade meal without the fuss of cooking from scratch every day.
Ingredients
Ingredients for Low Calorie Squash Soup
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 carrot, chopped
- 4 cups vegetable broth
- 1 tsp ground cumin
- 1/2 tsp ground nutmeg
- Salt and pepper to taste
- 1 tbsp olive oil
- Fresh parsley for garnish
Make sure to use fresh ingredients for the best flavor!
Instructions
Prepare the Vegetables
In a large pot, heat olive oil over medium heat. Add chopped onion, garlic, and carrot. Sauté until soft, about 5 minutes.
Add the Squash
Add the diced butternut squash to the pot and stir well. Cook for an additional 5 minutes.
Pour in Broth and Spices
Add vegetable broth, cumin, nutmeg, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20 minutes, or until squash is tender.
Blend the Soup
Using an immersion blender, puree the soup until smooth. Alternatively, transfer to a blender in batches.
Serve and Enjoy
Ladle soup into bowls and garnish with fresh parsley before serving.
This soup can be stored in an airtight container in the refrigerator for up to 3 days.
Nutritional Benefits of Butternut Squash
Butternut squash is a nutritional powerhouse packed with vitamins A, C, and E, as well as potassium and magnesium. One serving of this creamy soup can provide a significant amount of your daily vitamin A needs, which is crucial for maintaining healthy eyesight, skin health, and immune function. Additionally, the antioxidants found in butternut squash help to combat oxidative stress and inflammation in the body.
Moreover, this vibrant vegetable is low in calories yet high in fiber, making it an excellent food choice for maintaining a healthy weight. The fiber content not only aids digestion but also helps regulate blood sugar levels, making it a great option for those managing diabetes.
Serving Suggestions
While this low calorie squash soup is delightful on its own, consider pairing it with a slice of whole-grain bread or a simple salad for a more complete meal. A light vinaigrette salad can complement the soup's creamy texture and enhance the overall dining experience. For a heartier option, you can add some grilled chicken or chickpeas for added protein.
If you're entertaining guests, serve the soup in stylish bowls and garnish with a swirl of yogurt or a sprinkle of toasted pumpkin seeds. This not only adds visual appeal but also elevates the flavors, making it a delightful starter for any dinner party.
Storage and Reheating Tips
To ensure the best quality and flavor retention, store your low calorie squash soup in airtight containers in the refrigerator. Allow the soup to cool before sealing it, as this will prevent condensation from forming inside the container. When reheating, do so gently over low heat to avoid curdling any dairy additions you may have included.
If you're freezing the soup, consider portioning it into smaller containers or freezer bags for ease of use later. When ready to enjoy, simply thaw in the refrigerator overnight and reheat on the stove, adding a splash of vegetable broth or water if needed to achieve your desired consistency.
Questions About Recipes
→ Can I use frozen squash for this recipe?
Yes, frozen squash can be used, but it may alter the texture slightly.
→ How can I make this soup creamier?
You can add a splash of coconut milk or a dollop of Greek yogurt before serving.
→ What can I serve with this soup?
It pairs wonderfully with whole grain bread or a fresh salad.
→ Can I freeze the soup?
Yes, this soup freezes well. Just make sure to cool it completely before transferring to freezer-safe containers.
Low Calorie Squash Soup
This delicious low calorie squash soup is perfect for a healthy meal option that doesn't compromise on flavor.
Created by: Aubrey Whitman
Recipe Type: Healthy & Light
Skill Level: Beginner
Final Quantity: 4 servings
What You'll Need
Ingredients for Low Calorie Squash Soup
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 carrot, chopped
- 4 cups vegetable broth
- 1 tsp ground cumin
- 1/2 tsp ground nutmeg
- Salt and pepper to taste
- 1 tbsp olive oil
- Fresh parsley for garnish
How-To Steps
In a large pot, heat olive oil over medium heat. Add chopped onion, garlic, and carrot. Sauté until soft, about 5 minutes.
Add the diced butternut squash to the pot and stir well. Cook for an additional 5 minutes.
Add vegetable broth, cumin, nutmeg, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20 minutes, or until squash is tender.
Using an immersion blender, puree the soup until smooth. Alternatively, transfer to a blender in batches.
Ladle soup into bowls and garnish with fresh parsley before serving.
Nutritional Breakdown (Per Serving)
- Calories: 150 kcal
- Total Fat: 4g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 360mg
- Total Carbohydrates: 28g
- Dietary Fiber: 6g
- Sugars: 5g
- Protein: 3g