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 cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; 1 tablespoon olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

This Low Calorie Squash Soup is a comforting blend of flavors, perfect for a light meal or appetizer. Enjoy the creamy texture without the guilt!

Created by

Aubrey Whitman

Last updated on 2025-12-24T16:57:34.459Z

This Low Calorie Squash Soup is not only delicious but also incredibly nutritious. Packed with vitamins and minerals, it's the perfect way to warm up on a chilly day.

        Why You Will Love This Recipe
        Rich, creamy texture without the extra calories
Packed with seasonal flavors and nutrients
Easy to prepare and perfect for meal prep

      

Health Benefits of Squash

Butternut squash is not only delicious but also packed with health benefits. It's rich in vitamins A and C, which are essential for maintaining healthy skin and vision. Additionally, this vibrant vegetable is a great source of dietary fiber, promoting digestive health and helping you feel full longer. Including squash in your diet can contribute to overall well-being, making this soup a nourishing choice.

The low-calorie nature of this soup makes it an excellent option for those looking to manage their weight. By substituting heavy creams with pureed squash, you can enjoy a creamy texture without the added calories. This means you can indulge in a comforting bowl of soup without the guilt, making it a perfect addition to your meal prep routine.

Versatility of the Recipe

This Low Calorie Squash Soup is incredibly versatile and can be customized to suit your taste preferences. Feel free to experiment with spices such as nutmeg or paprika for an extra layer of flavor. You can also add other vegetables like carrots or sweet potatoes to enhance the nutritional profile and add variety to the dish.

Moreover, this soup can easily be transformed into a heartier meal. Consider adding cooked quinoa or lentils for added protein and texture. This makes it not just a light appetizer but also a filling main course, perfect for lunch or dinner.

Perfect for Meal Prep

Preparing meals in advance can save time and stress during busy weekdays. This squash soup is ideal for meal prep, as it stores well in the refrigerator for up to five days. Simply portion it out into individual containers, and you’ll have a healthy meal ready to go whenever you need it.

Additionally, this soup freezes beautifully. You can make a large batch and freeze portions for later use, making it an excellent option for those chilly days when you crave something warm and comforting without the hassle of cooking from scratch.

Ingredients

Soup Ingredients

1 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
1 tablespoon olive oil
Fresh parsley for garnish

Gather all ingredients to start making this delightful soup!

Instructions

Sauté the Vegetables

In a large pot, heat olive oil over medium heat. Add chopped onion and minced garlic, sauté until translucent, about 5 minutes.

Cook the Squash

Add the cubed butternut squash and vegetable broth 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, puree the soup until smooth. If using a regular blender, allow the soup to cool slightly before blending in batches.

Season and Serve

Add ground cumin, salt, and pepper to taste. Serve hot, garnished with fresh parsley.

Enjoy your healthy and delicious low calorie squash soup!

Serving Suggestions

To elevate your squash soup experience, consider serving it with a slice of whole-grain bread or a side salad. The combination of warm, creamy soup with a crunchy salad can create a delightful contrast in textures, making your meal even more satisfying.

For a gourmet touch, drizzle a little balsamic glaze or a dollop of Greek yogurt on top before serving. These additions not only enhance the presentation but also complement the flavors of the soup beautifully.

Storage Tips

When storing your leftover squash soup, ensure it cools down to room temperature before transferring it to an airtight container. This helps to maintain the soup's freshness and prevents condensation from altering its texture.

If you plan to freeze the soup, allow it to cool completely before portioning it into freezer-safe bags or containers. Make sure to leave some space for expansion as the soup freezes. Label the containers with the date, so you can keep track of how long it has been stored.

Nutritional Information

One serving of this Low Calorie Squash Soup is not only low in calories but also provides a wealth of nutrients. With its high fiber content and low-fat ingredients, it's a heart-healthy option that fits well into various dietary plans.

In addition to being low in calories, this soup is a great source of antioxidants due to the presence of butternut squash. These compounds play a vital role in protecting your body from oxidative stress, making this soup not just a treat for your taste buds, but also a smart choice for your health.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well; just adjust the cooking time as needed.

→ Is this soup vegan?

Absolutely! This recipe is completely vegan-friendly.

→ How long can I store leftovers?

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

→ Can I freeze this soup?

Yes, this soup freezes well. Just make sure to cool completely before placing it in freezer-safe containers.