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: 1 medium butternut squash, peeled and diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; 1/2 teaspoon ground cumin; Salt and pepper to taste; Optional: fresh herbs for garnish

Highlighted under: Healthy & Light

This low calorie squash soup is a delightful blend of flavors, perfect for a cozy meal that won't weigh you down.

Created by

Aubrey Whitman

Last updated on 2025-12-24T16:54:40.199Z

This low calorie squash soup is not only healthy but also incredibly flavorful. Made with fresh squash and a blend of spices, it’s perfect for lunch or dinner.

        Why You'll Love This Recipe
        Rich and creamy texture without the added calories
Packed with vitamins and nutrients
Easy to make and perfect for meal prep
A warm and comforting dish for any season

      

Nutritious and Flavorful

This low calorie squash soup is not just delicious; it’s also incredibly nutritious. Butternut squash is rich in vitamins A and C, making it an excellent choice for boosting your immune system. The addition of garlic and onion brings a wealth of antioxidants and adds depth to the flavor profile, ensuring that each spoonful is both satisfying and good for you.

The use of vegetable broth enhances the soup's flavor while keeping the calorie count low. This makes it an ideal option for those who are mindful of their diet but don’t want to sacrifice taste. By incorporating a variety of ingredients, this soup packs a punch in both nutrition and flavor.

Perfect for Meal Prep

One of the best aspects of this low calorie squash soup is how easy it is to prepare in advance. You can make a large batch and store it in the refrigerator for up to five days, or freeze portions for later use. This makes it an excellent option for busy weekdays when you need a quick, healthy meal on hand.

To reheat, simply warm the soup on the stove or in the microwave. If it thickens too much after being refrigerated or frozen, you can easily add a splash of vegetable broth or water to achieve your desired consistency. Meal prepping has never been more delicious and convenient!

Serve with Style

Serving your low calorie squash soup can be just as enjoyable as making it. Consider garnishing with fresh herbs like parsley or cilantro for a pop of color and added freshness. A drizzle of olive oil or a sprinkle of crushed red pepper flakes can also elevate the dish, adding a touch of sophistication to your meal.

Pair this soup with a slice of whole-grain bread or a light salad for a balanced meal that’s perfect for any occasion. Whether it’s a family dinner or a cozy night in, this dish is sure to impress.

Ingredients

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
1/2 teaspoon ground cumin
Salt and pepper to taste
Optional: fresh herbs for garnish

Instructions

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until they are soft and translucent, about 5 minutes.

Cook the Squash

Add the diced butternut squash to the pot and stir in the ground cumin. Cook for another 5 minutes, allowing the squash to absorb the flavors.

Add Broth and Simmer

Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and let it simmer for 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, carefully transfer the soup in batches to a countertop blender.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with fresh herbs if desired.

Storage Tips

To ensure your low calorie squash soup stays fresh, store it in an airtight container. If you plan to freeze it, make sure to leave some space at the top of the container, as liquids expand when frozen. This will help prevent any spillage and maintain the quality of the soup.

When reheating frozen soup, it's best to let it thaw in the refrigerator overnight. This gradual thawing process helps maintain the flavors and texture of the soup, so you can enjoy it just as much as when it was freshly made.

Variations and Add-ins

Feel free to customize your low calorie squash soup by adding different spices or vegetables. A pinch of nutmeg can enhance the sweetness of the butternut squash, while adding carrots or sweet potatoes can enrich the flavor and nutritional content even further.

For a protein boost, consider adding cooked lentils or chickpeas to the soup. This not only makes the dish more filling but also adds a delightful texture that complements the creamy squash.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash can be used. Just ensure it is thawed and drained before cooking.

→ What can I substitute for vegetable broth?

You can use chicken broth or water with a vegetable bouillon cube as an alternative.

→ How long will leftovers last in the fridge?

Leftovers can be stored in an airtight container in the fridge for up to 3 days.

→ Can this soup be frozen?

Yes, you can freeze this soup for up to 3 months. Just thaw and reheat before serving.