Low Calorie Squash Soup
Highlighted under: Healthy & Light
Enjoy a warm and comforting bowl of low-calorie squash soup, perfect for chilly days and healthy eating.
This low-calorie squash soup is not only delicious but also packed with nutrients. It’s a great way to warm up while keeping your diet in check.
Why You Will Love This Recipe
- Hearty and satisfying without the calories
- Rich flavor from roasted squash and spices
- Perfect for meal prep or a quick weeknight dinner
A Healthy Comfort Food Option
Squash soup is an excellent choice for those looking to enjoy a comforting dish while keeping their calorie intake in check. Butternut squash is not only low in calories, but it's also packed with essential nutrients like vitamins A and C, fiber, and antioxidants. This makes it a perfect base for a soup that warms the heart and nourishes the body. By incorporating wholesome ingredients, you can indulge in a delicious meal without any guilt.
This low-calorie squash soup is particularly great for chilly days. The warmth of the spices and the creaminess of the squash combine to create a delightful experience that soothes the soul. Ideal for a cozy night in or a quick weeknight dinner, this soup is sure to become a staple in your healthy eating repertoire.
Meal Prep Made Easy
One of the best things about this low-calorie squash soup is its versatility for meal prep. It can be easily made in large batches and stored for later use, making it a convenient option for those with busy schedules. Simply divide the soup into individual containers after cooking, and store them in the refrigerator or freezer. This way, you'll have a healthy meal ready to go whenever you need it.
Reheating the soup is a breeze, and it retains its rich flavor and creamy texture even after being frozen. You can add a splash of water or broth when reheating to achieve your desired consistency. This makes it an excellent choice for those who want to maintain a healthy lifestyle without spending hours in the kitchen.
Customizing Your Soup
While this recipe is delicious as is, you can easily customize it to suit your taste preferences. Add a splash of coconut milk for a creamy texture and a hint of sweetness, or toss in some cooked lentils for added protein. Experimenting with different spices can also elevate the flavor profile; try adding a pinch of nutmeg or a dash of cayenne pepper for an extra kick.
Feel free to top your bowl of squash soup with your favorite garnishes. A dollop of Greek yogurt or a sprinkle of roasted pumpkin seeds can enhance the dish and add a delightful crunch. The possibilities are endless, and each variation can bring a new twist to your meal, keeping it exciting and fresh.
Ingredients
Ingredients
Ingredients for Low Calorie Squash Soup
- 1 medium butternut squash, peeled and cubed
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon olive oil
- 1 teaspoon ground cumin
- Salt and pepper to taste
- Fresh herbs for garnish (optional)
Make sure to have all ingredients ready before you start cooking.
Instructions
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 is translucent, about 5 minutes.
Cook the Squash
Add the cubed butternut squash, ground cumin, salt, and pepper to the pot. Stir well to combine, then pour in the vegetable broth. Bring to a boil.
Simmer
Reduce the heat and let the soup simmer for 20 minutes, or until the squash is tender.
Blend the Soup
Using an immersion blender, blend the soup until smooth. Alternatively, you can transfer it in batches to a blender. Adjust seasoning as needed.
Serve
Serve hot, garnished with fresh herbs if desired.
This soup keeps well in the fridge for up to 3 days, so make extra for easy meals!
Storage and Reheating Tips
To store your low-calorie squash soup, allow it to cool completely before transferring it to airtight containers. It can be kept in the refrigerator for up to five days. If you want to store it longer, consider freezing it in portion-sized containers. Just make sure to leave some space at the top of the container, as the soup will expand when frozen.
When you're ready to enjoy your soup, reheating is simple. You can warm it gently on the stovetop over low heat, stirring occasionally, or use a microwave for a quicker option. Just be mindful not to overheat it, as this can affect the texture. Enjoy your soup with your favorite crusty bread or a light salad for a complete meal.
Health Benefits of Butternut Squash
Butternut squash is a nutritional powerhouse, making it an ideal ingredient for a low-calorie soup. It is rich in vitamins and minerals, particularly vitamin A, which is crucial for eye health, and vitamin C, which supports your immune system. Moreover, the high fiber content in butternut squash promotes digestive health and helps keep you feeling full longer.
In addition to its health benefits, butternut squash contains antioxidants that help combat oxidative stress in the body. Incorporating this vibrant vegetable into your diet can contribute to overall well-being and may help reduce the risk of chronic diseases. Enjoying a bowl of this soup is not only comforting but also a step towards a healthier lifestyle.
Pairing Suggestions
To elevate your dining experience, consider pairing this low-calorie squash soup with a variety of sides. A crisp green salad with a light vinaigrette can provide a refreshing contrast to the creamy soup. Alternatively, a slice of whole-grain bread or a hearty roll can complement the dish well, making it a satisfying meal.
If you're looking to add a protein boost, grilled chicken or chickpeas make excellent additions. You can serve them on the side or even mix them into the soup for a more filling option. These pairings not only enhance the meal but also create a well-rounded dining experience that balances flavors and textures beautifully.
Questions About Recipes
→ Can I use other types of squash?
Yes, you can use any variety of squash like acorn or pumpkin!
→ How can I make this soup creamier?
You can add a splash of coconut milk or cashew cream for extra creaminess.
→ Is this soup vegan?
Yes, this low-calorie squash soup is completely vegan.
→ Can I freeze this soup?
Absolutely! This soup freezes well. Just let it cool completely before transferring it to an airtight container.
Low Calorie Squash Soup
Enjoy a warm and comforting bowl of low-calorie squash soup, perfect for chilly days and healthy eating.
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 cubed
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon olive oil
- 1 teaspoon ground cumin
- Salt and pepper to taste
- Fresh herbs for garnish (optional)
How-To Steps
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion is translucent, about 5 minutes.
Add the cubed butternut squash, ground cumin, salt, and pepper to the pot. Stir well to combine, then pour in the vegetable broth. Bring to a boil.
Reduce the heat and let the soup simmer for 20 minutes, or until the squash is tender.
Using an immersion blender, blend the soup until smooth. Alternatively, you can transfer it in batches to a blender. Adjust seasoning as needed.
Serve hot, garnished with fresh herbs if desired.
Nutritional Breakdown (Per Serving)
- Calories: 150 kcal
- Total Fat: 4g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 500mg
- Total Carbohydrates: 27g
- Dietary Fiber: 5g
- Sugars: 4g
- Protein: 3g