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 ground ginger; 1 teaspoon ground cumin; Salt and pepper to taste; 1 tablespoon olive oil; Fresh parsley, chopped; Pumpkin seeds (optional)

Highlighted under: Healthy & Light

This Low Calorie Squash Soup is a delicious and healthy choice for any meal. Perfectly creamy without the extra calories, it's a comforting dish that will warm you up.

Created by

Aubrey Whitman

Last updated on 2025-12-24T14:42:41.814Z

This Low Calorie Squash Soup is not only healthy but also full of flavor. The natural sweetness of the squash blends beautifully with spices, creating a comforting bowl perfect for any season.

        Why You'll Love This Recipe
        Rich and creamy texture without the calories
Packed with vitamins and nutrients from squash
Quick and easy to prepare for a healthy meal
Perfect for meal prep or cozy dinners

      

Health Benefits of Squash

Butternut squash is not only delicious but also incredibly nutritious. It's rich in vitamins A and C, which are essential for maintaining healthy skin, vision, and a robust immune system. The antioxidants found in squash can help combat oxidative stress in the body, making it a great addition to a balanced diet.

Additionally, squash is a good source of dietary fiber, which aids digestion and helps keep you feeling full longer. This can be particularly beneficial if you're looking to manage your weight without sacrificing flavor, as it makes this soup both satisfying and lower in calories.

Perfect for Any Occasion

This Low Calorie Squash Soup is versatile enough to be served at any meal. Whether you're hosting a gathering, enjoying a quiet weeknight dinner, or prepping for lunch at work, this soup fits the bill. Its creamy texture and warming flavors make it a comforting choice during chilly months.

Moreover, it can easily be customized to suit various tastes. Feel free to add spices like nutmeg or cayenne for a spicy kick, or incorporate other vegetables such as carrots or sweet potatoes to enhance the flavor profile.

Meal Prep and Storage Tips

This soup is an excellent option for meal prep, as it stores well and can be easily reheated. Simply allow the soup to cool completely before transferring it to airtight containers. It will last in the refrigerator for up to a week, making it a convenient choice for busy weekdays.

For longer storage, consider freezing the soup in portion-sized containers. This way, you can pull out a serving whenever you're in the mood for a healthy, warming meal. Just remember to let it thaw in the refrigerator overnight before reheating for the best texture and flavor.

Ingredients

For the Soup

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground ginger
1 teaspoon ground cumin
Salt and pepper to taste
1 tablespoon olive oil

For Garnish

Fresh parsley, chopped
Pumpkin seeds (optional)

Adjust the spices according to your preference for a personalized touch!

Instructions

Sauté the Vegetables

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

Cook the Squash

Add the diced butternut squash to the pot and stir in the ground ginger and cumin. Cook for another 5 minutes.

Add Broth

Pour in the vegetable broth, bring to a boil, then reduce heat and simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Remove the pot from heat. Using an immersion blender, blend the soup until smooth. Season with salt and pepper to taste.

Serve

Garnish with fresh parsley and pumpkin seeds if desired. Enjoy your healthy, low calorie squash soup!

This soup can be stored in the refrigerator for up to 4 days.

Serving Suggestions

This Low Calorie Squash Soup pairs beautifully with a variety of sides. Consider serving it with a crusty whole-grain bread for a satisfying meal. A light salad with mixed greens and a vinaigrette dressing can also complement the richness of the soup.

For a heartier option, you can top the soup with cooked quinoa or a dollop of Greek yogurt for added protein. These additions not only enhance the nutritional value but also elevate the overall dining experience.

Variations to Try

Feel free to experiment with the base recipe by adding different herbs or spices. Fresh thyme or rosemary can add a delightful aromatic quality to the soup. You could also incorporate coconut milk for a creamier texture and a hint of tropical flavor.

If you're looking for a bit of tang, a splash of apple cider vinegar or a squeeze of lemon juice right before serving can brighten the flavors. You can also swap in other types of squash, such as acorn or pumpkin, to create your own unique version of this comforting dish.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can substitute butternut squash with acorn squash or pumpkin for different flavors.

→ Is this soup vegan?

Absolutely! This recipe is naturally vegan as it uses vegetable broth and no dairy.

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or some red pepper flakes while cooking for a kick.

→ Can I freeze this soup?

Yes, you can freeze the soup in airtight containers for up to 3 months.