Low Calorie Squash Soup
Highlighted under: Healthy & Light
A comforting and healthy squash soup that is low in calories but high in flavor.
This low calorie squash soup is a delightful way to enjoy the flavors of autumn. With its creamy texture and vibrant color, it not only warms the soul but also nourishes the body. Perfect for a light lunch or dinner, you can enjoy it guilt-free!
Why You'll Love This Soup
- Light yet satisfying, perfect for any meal
- Packed with nutrients and flavor
- Easy to make with simple ingredients
The Benefits of Squash
Butternut squash is not just delicious; it’s also incredibly nutritious. Packed with vitamins A and C, it supports a healthy immune system and promotes good vision. The high fiber content aids digestion and helps keep you feeling full longer, making it an excellent choice for those looking to manage their weight. Incorporating squash into your diet is a tasty way to boost your nutrient intake without adding excess calories.
This vibrant orange vegetable is also rich in antioxidants, which help combat oxidative stress in the body. These antioxidants, along with the anti-inflammatory properties found in squash, can support overall health and may reduce the risk of chronic diseases. By enjoying this low-calorie squash soup, you’re not only indulging in a comforting meal but also nourishing your body.
Perfect for Any Occasion
Whether you're looking for a light lunch, a cozy dinner, or a starter for a larger meal, this low-calorie squash soup fits the bill. Its creamy texture and rich flavor make it satisfying enough to stand alone, yet it pairs beautifully with a crisp salad or hearty bread. This versatility makes it an ideal dish for both casual family meals and more formal gatherings.
You can also customize the soup to suit your taste preferences or dietary needs. Consider adding spices like cumin or coriander for an extra kick, or toss in some cooked beans for added protein. The base recipe is simple, allowing you to experiment and make it uniquely yours while keeping it healthy and low in calories.
Easy Meal Prep and Storage
One of the great advantages of this low-calorie squash soup is its ease of preparation and storage. You can make a big batch at once, which makes it perfect for meal prepping. Store individual portions in airtight containers in the refrigerator for up to five days, or freeze for up to three months. This means you can enjoy nutritious meals even on your busiest days.
Reheating the soup is simple and can be done on the stovetop or in the microwave. If the soup thickens upon refrigeration, just add a splash of vegetable broth or water when reheating to restore its creamy consistency. This way, you can savor homemade soup anytime you desire, without sacrificing flavor or health.
Ingredients
Ingredients for Low Calorie Squash Soup
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon olive oil
- Salt and pepper to taste
- 1/4 teaspoon nutmeg
- 1/2 cup low-fat Greek yogurt (optional for serving)
Gather all the ingredients before you begin to ensure a smooth cooking process.
Instructions
Sauté the Aromatics
In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is translucent.
Add the Squash
Add the diced butternut squash to the pot and stir well. Cook for about 5 minutes, allowing the squash to soften slightly.
Add Broth and Seasonings
Pour in the vegetable broth and add salt, pepper, and nutmeg. Bring the mixture to a boil, then reduce the heat and let it simmer for about 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 countertop blender.
Serve
Serve hot, drizzling a spoonful of low-fat Greek yogurt on top for added creaminess if desired.
Enjoy your delicious low calorie squash soup!
How to Enhance Your Soup
While this low-calorie squash soup is delightful on its own, you can easily enhance it with various toppings and mix-ins. Consider adding toasted pumpkin seeds or croutons for a bit of crunch. Fresh herbs such as parsley or cilantro can brighten the flavors and add a pop of color. For those who enjoy a bit of spice, a drizzle of hot sauce or a sprinkle of red pepper flakes can elevate the taste profile significantly.
If you’re looking to increase the protein content, consider stirring in some cooked lentils or chickpeas. These additions not only boost the nutritional value but also make the soup even more filling. Feel free to get creative with your toppings and add-ins to make this soup your own!
Nutritional Information
This low-calorie squash soup is not only light but also nutrient-dense. A typical serving contains approximately 100 calories, making it a guilt-free option for any meal. It's low in fat and high in fiber, which can help with weight management and digestion. Additionally, the inclusion of Greek yogurt (if used) adds protein and creaminess without significantly increasing calories.
The vitamins and minerals found in butternut squash contribute to your daily nutritional needs. This soup is particularly high in vitamin A, which is essential for eye health, and vitamin C, known for its immune-boosting properties. Enjoying this soup regularly can be a delicious way to support your overall health.
Frequently Asked Questions
Can I make this soup vegan? Absolutely! Simply substitute the low-fat Greek yogurt with a dairy-free alternative or omit it altogether. The soup will still be creamy and delicious without it. You can also ensure the vegetable broth you use is vegan-friendly.
How can I add more flavor to the soup? In addition to the spices listed in the recipe, you can experiment with different herbs and spices. Adding a bay leaf during cooking, or a splash of balsamic vinegar before serving can deepen the flavor profile. Don’t hesitate to taste and adjust seasonings to suit your preferences!
Questions About Recipes
→ Can I use other types of squash?
Yes, you can substitute butternut squash with other types such as acorn or pumpkin.
→ Is this soup vegan?
Yes, the soup is vegan if you omit the Greek yogurt topping.
→ How can I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat before serving.
→ Can I freeze this soup?
Yes, this soup can be frozen. Just make sure to cool it completely before transferring to a freezer-safe container.
Low Calorie Squash Soup
A comforting and healthy squash soup that is 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 for Low Calorie Squash Soup
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon olive oil
- Salt and pepper to taste
- 1/4 teaspoon nutmeg
- 1/2 cup low-fat Greek yogurt (optional for serving)
How-To Steps
In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is translucent.
Add the diced butternut squash to the pot and stir well. Cook for about 5 minutes, allowing the squash to soften slightly.
Pour in the vegetable broth and add salt, pepper, and nutmeg. Bring the mixture to a boil, then reduce the heat and let it simmer for about 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 countertop blender.
Serve hot, drizzling a spoonful of low-fat Greek yogurt on top for added creaminess if desired.
Nutritional Breakdown (Per Serving)
- Calories: 150 kcal
- Total Fat: 3g
- Saturated Fat: 0.5g
- Cholesterol: 0mg
- Sodium: 500mg
- Total Carbohydrates: 30g
- Dietary Fiber: 5g
- Sugars: 6g
- Protein: 3g