Low Calorie Squash Soup
Highlighted under: Healthy & Light
A hearty and comforting soup that's low in calories but high in flavor, perfect for any time of the year!
This Low Calorie Squash Soup is not only delicious but also incredibly easy to make. Packed with nutrients and flavor, it's a guilt-free option for your next meal.
Why You'll Love This Recipe
- Creamy texture with a hint of sweetness from the squash
- Low in calories but high in nutrients for a healthy meal
- Perfect for meal prep or a quick weeknight dinner
The Health Benefits of Butternut Squash
Butternut squash is a powerhouse of nutrition, packed with vitamins and minerals that contribute to overall health. This vibrant vegetable is rich in vitamin A, which supports healthy vision and immune function. Additionally, it contains significant amounts of vitamin C and potassium, both of which play critical roles in maintaining bodily functions. The high fiber content in butternut squash also aids digestion and promotes a feeling of fullness, making it an excellent choice for those looking to manage their weight.
Incorporating butternut squash into your diet can also provide antioxidant benefits. The vibrant orange hue of the squash is due to its high levels of carotenoids, which help combat oxidative stress in the body. This means that not only is this soup delicious, but it also supports your body's defense against chronic diseases. Enjoying squash soup regularly can help you meet your daily vegetable intake while savoring a warm and comforting dish.
Perfect for Any Occasion
This low-calorie squash soup is incredibly versatile, making it suitable for various occasions. Whether you're hosting a cozy dinner party, looking for a healthy lunch option, or needing a quick weeknight meal, this recipe fits the bill. Its creamy texture and delightful flavor profile provide a satisfying experience that will impress your guests or family.
Additionally, this soup can easily be customized to suit your taste preferences. You can add spices like cumin or paprika for a touch of warmth or toss in some leafy greens for added nutrition. The option to include coconut milk offers a unique twist, enhancing the creaminess without loading up on calories. No matter how you choose to prepare it, this soup is sure to be a hit!
Meal Prep Made Easy
One of the best features of this low-calorie squash soup is its meal prep potential. You can prepare a large batch and store it in the refrigerator for up to five days, making it an excellent option for busy weeks. Simply reheat a portion when you're ready to eat, and you'll have a nutritious meal in minutes without any hassle.
For longer storage, consider freezing individual portions. This way, you can enjoy a healthy homemade meal anytime you need one. Just thaw and reheat on the stove or in the microwave. This not only saves time but also helps you avoid unhealthy takeout during your busy days, keeping your meal plan on track.
Ingredients
Ingredients
Soup Ingredients
- 1 medium butternut squash, peeled and cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon olive oil
- Salt and pepper to taste
- 1/2 teaspoon ground nutmeg
- 1/2 cup coconut milk (optional for creaminess)
Gather all the ingredients before you start cooking for a smoother process.
Instructions
Cooking Instructions
Sauté the Vegetables
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until softened, about 5 minutes.
Add Squash and Broth
Add the cubed butternut squash and vegetable broth to the pot. Bring to a boil, then reduce heat and let simmer for 20 minutes, or until the squash is tender.
Blend the Soup
Use an immersion blender to puree the soup until smooth. If you prefer a chunkier texture, blend to your desired consistency.
Season and Serve
Stir in the coconut milk (if using), nutmeg, salt, and pepper. Heat through and serve warm.
Enjoy this soup on its own or paired with whole-grain bread for a complete meal.
Serving Suggestions
To elevate your squash soup experience, consider pairing it with a side salad or some crusty whole-grain bread. A fresh arugula salad with a light vinaigrette complements the creamy soup perfectly, adding a crunchy texture that balances the meal. You can also sprinkle some toasted pumpkin seeds on top of the soup for a delightful crunch.
If you're looking for a bit of protein, serve the soup alongside grilled chicken or chickpeas. These options not only make your meal more filling but also enhance the nutritional value. The combination of flavors will leave your taste buds satisfied and your hunger at bay.
Storage Tips
When it comes to storing your leftovers, ensure the soup is completely cooled before transferring it to airtight containers. This helps prevent condensation, which can lead to spoilage. The soup can be refrigerated for up to five days, but be sure to check for any signs of separation or off smells before reheating.
For longer-term storage, consider freezing the soup in individual portions. Use freezer-safe containers or silicone bags, and be sure to label them with the date. When you're ready to enjoy your soup, simply thaw it overnight in the refrigerator or use the defrost setting on your microwave. Always reheat thoroughly before serving.
Variations to Try
Feel free to get creative with this squash soup recipe! You can experiment with different types of squash, such as acorn or pumpkin, to introduce new flavors and textures. Additionally, adding different herbs like thyme or rosemary can enhance the aroma and taste of the soup, giving it a unique twist every time you make it.
For a spicier kick, consider adding a pinch of cayenne pepper or some red pepper flakes. This will not only add heat but also create a delightful contrast to the sweetness of the squash. Adjust the spices to match your personal preference, and you’ll have a new favorite soup recipe in no time!
Questions About Recipes
→ Can I use frozen squash?
Yes, frozen butternut squash works well and can save you time on prep.
→ Is this soup vegan?
Yes, as long as you use vegetable broth and omit the coconut milk, it remains vegan.
→ How can I store leftovers?
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat on the stove or microwave.
→ Can I make this soup in advance?
Absolutely! This soup can be made a day ahead and tastes even better the next day.
Low Calorie Squash Soup
A hearty and comforting soup that's low in calories but high in flavor, perfect for any time of the year!
Created by: Aubrey Whitman
Recipe Type: Healthy & Light
Skill Level: Easy
Final Quantity: 4 servings
What You'll Need
Soup Ingredients
- 1 medium butternut squash, peeled and cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon olive oil
- Salt and pepper to taste
- 1/2 teaspoon ground nutmeg
- 1/2 cup coconut milk (optional for creaminess)
How-To Steps
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until softened, about 5 minutes.
Add the cubed butternut squash and vegetable broth to the pot. Bring to a boil, then reduce heat and let simmer for 20 minutes, or until the squash is tender.
Use an immersion blender to puree the soup until smooth. If you prefer a chunkier texture, blend to your desired consistency.
Stir in the coconut milk (if using), nutmeg, salt, and pepper. Heat through and serve warm.
Nutritional Breakdown (Per Serving)
- Calories: 150 kcal
- Total Fat: 4g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 300mg
- Total Carbohydrates: 28g
- Dietary Fiber: 5g
- Sugars: 5g
- Protein: 3g