Low Calorie Squash Soup
Highlighted under: Healthy & Light
A delicious and creamy squash soup that's low in calories but high in flavor.
This low calorie squash soup is the perfect comfort food for chilly days without the guilt. Made with fresh squash and a blend of spices, it's both nourishing and satisfying.
Why You'll Love This Recipe
- Rich and creamy texture without the calories
- Packed with vitamins and nutrients from fresh squash
- Perfect for meal prep or a quick weeknight dinner
The Health Benefits of Squash
Butternut squash is not only delicious but also a powerhouse of nutrition. It's rich in vitamins A and C, which are essential for maintaining healthy skin and a robust immune system. The high fiber content also aids in digestion, making this soup a great option for those looking to improve gut health. Additionally, the antioxidants found in squash can help reduce inflammation and lower the risk of chronic diseases.
This low-calorie squash soup is an excellent choice for anyone looking to maintain a balanced diet. The vibrant orange color of the squash indicates a high concentration of carotenoids, which are beneficial for eye health. Incorporating this soup into your meals can help you meet your daily vegetable intake while keeping your calorie count in check.
Perfect for Every Season
Whether it's a chilly fall evening or a light spring lunch, this low-calorie squash soup is versatile enough to be enjoyed year-round. Its creamy texture and warm flavors make it a comforting dish during the colder months, while the fresh herbs can brighten it up for a refreshing spring meal. Pair it with a side salad or some whole-grain bread for a complete and satisfying meal.
This soup is also a fantastic option for meal prep. You can make a large batch at the beginning of the week and store it in the fridge or freezer for quick lunches or dinners. Just reheat and enjoy! Its flavors actually deepen and improve after a day or two, making it even more delicious when enjoyed later.
Customization and Variations
One of the best aspects of this low-calorie squash soup is its adaptability. Feel free to customize the seasoning to suit your taste. Adding a pinch of nutmeg or a dash of cayenne pepper can introduce a new layer of flavor. For a creamier version, you can stir in a little coconut milk or Greek yogurt before serving, enhancing the richness while keeping it healthy.
You can also experiment with the type of squash used in this recipe. While butternut squash provides a sweet and nutty flavor, other varieties like acorn or pumpkin can add a different twist. Mixing in some sautéed greens or other vegetables can increase the nutritional value and create a heartier soup that’s perfect for dinner.
Ingredients
Gather the following ingredients to make this delicious soup:
Ingredients
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground ginger
- Salt and pepper to taste
- 1 tablespoon olive oil
- Fresh herbs for garnish (optional)
Make sure to have all ingredients ready for a smooth cooking process.
Instructions
Follow these steps to prepare your low calorie squash soup:
Sauté the Vegetables
In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until softened, about 5 minutes.
Cook the Squash
Add the diced butternut squash, vegetable broth, cumin, and ginger to the pot. Bring to a boil, then reduce heat and let simmer for 25 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 regular blender.
Season and Serve
Season with salt and pepper to taste. Serve hot, garnished with fresh herbs if desired.
Enjoy your delicious low calorie squash soup!
Storing Leftovers
If you have leftovers, storing them is simple! Allow the soup to cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to five days. For longer storage, consider freezing individual portions. 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 leftovers, simply reheat on the stovetop over medium heat until warmed through. You may want to add a splash of vegetable broth or water to achieve your desired consistency, as the soup may thicken when stored.
Serving Suggestions
This low-calorie squash soup pairs beautifully with a variety of sides. Consider serving it with a slice of crusty whole-grain bread or a light green salad topped with a tangy vinaigrette. The freshness of the salad will complement the creamy soup, making for a balanced meal.
For a more substantial meal, try adding protein sources like grilled chicken or chickpeas. Both options can elevate the dish while keeping it healthy. You can also top the soup with roasted seeds or nuts for added crunch and nutrition.
Pairing with Beverages
When it comes to beverages, this low-calorie squash soup pairs well with a variety of drinks. A crisp white wine, such as Sauvignon Blanc, can enhance the flavors of the soup while keeping the meal light. If you prefer non-alcoholic options, a sparkling water with a slice of lemon can provide a refreshing contrast.
For a cozy touch, serve the soup with a warm herbal tea. The soothing flavors of chamomile or mint can create a calming dining experience, perfect for a chilly evening. Experiment with different beverages to find your ideal pairing!
Questions About Recipes
→ Can I use frozen squash for this recipe?
Yes, frozen squash can be used. Just make sure to adjust the cooking time as needed.
→ How can I make this soup spicier?
Add a pinch of cayenne pepper or red pepper flakes to the soup while it's cooking.
→ Can I make this soup ahead of time?
Absolutely! This soup can be made in advance and stored in the fridge for up to 3 days.
→ What can I serve with this soup?
This soup pairs well with a side salad or crusty bread for a complete meal.
Low Calorie Squash Soup
A delicious and creamy squash soup that's low in calories but high in flavor.
Created by: Aubrey Whitman
Recipe Type: Healthy & Light
Skill Level: Easy
Final Quantity: 4 servings
What You'll Need
Ingredients
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground ginger
- Salt and pepper to taste
- 1 tablespoon olive oil
- Fresh herbs for garnish (optional)
How-To Steps
In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until softened, about 5 minutes.
Add the diced butternut squash, vegetable broth, cumin, and ginger to the pot. Bring to a boil, then reduce heat and let simmer for 25 minutes, or until the squash is tender.
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 regular blender.
Season with salt and pepper to taste. Serve hot, garnished with fresh herbs if desired.
Nutritional Breakdown (Per Serving)
- Calories: 150 kcal
- Total Fat: 5g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 300mg
- Total Carbohydrates: 25g
- Dietary Fiber: 4g
- Sugars: 5g
- Protein: 3g