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 tsp ground cumin; 1/2 tsp ground nutmeg; Salt and pepper to taste; 1 tbsp olive oil; Fresh parsley, for garnish

Highlighted under: Healthy & Light

This Low Calorie Squash Soup is a comforting and nutritious dish that will warm you up without the guilt.

Created by

Aubrey Whitman

Last updated on 2025-12-24T17:27:37.531Z

This low calorie squash soup is a delightful blend of flavors that highlights the natural sweetness of squash. It’s perfect for a cozy dinner or as a starter for your next gathering.

        Why You'll Love This Soup
        Rich, creamy texture without the heavy calories
Packed with vitamins and nutrients
Perfectly spiced for a comforting taste
Quick and easy to prepare

      

Health Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with essential nutrients. It's rich in vitamins A and C, both of which are crucial for maintaining healthy skin and vision. Additionally, its high fiber content helps support digestion and can aid in weight management. Including butternut squash in your diet can contribute to overall health and wellness, making this soup a nourishing choice.

This versatile squash is also low in calories, making it an ideal ingredient for those looking to reduce their calorie intake without sacrificing flavor. The natural sweetness of butternut squash adds depth to the soup, providing a satisfying dish that can be enjoyed by all. Perfect for a cozy evening or as a light lunch option, this soup is a delightful way to incorporate more vegetables into your meals.

Cooking Tips for Perfect Soup

To achieve the best flavor in your Low Calorie Squash Soup, be sure to sauté the onions and garlic until they are fragrant and translucent. This step builds a solid flavor base for the soup, enhancing its overall taste. Don't rush this part; allowing the onions to soften properly will make a noticeable difference in the final dish.

When blending the soup, an immersion blender is ideal for creating a smooth consistency without the hassle of transferring to a traditional blender. If you prefer a chunkier texture, blend in batches, or simply pulse the immersion blender a few times to retain some pieces of squash. This allows for a heartier consistency that can be more satisfying.

Serving Suggestions

This Low Calorie Squash Soup can be served as a starter or as a main dish. Pair it with a slice of whole-grain bread or a crisp salad for a complete meal. The soup's creamy texture and vibrant color make it a visually appealing addition to any table, sure to impress family and friends alike.

For added flair, consider garnishing the soup with a dollop of Greek yogurt or a sprinkle of toasted pumpkin seeds. Both options not only enhance the presentation but also provide an extra layer of flavor and texture. Enjoy this soup warm on chilly days or as a light and refreshing option any time of the year.

Ingredients

Soup Ingredients

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

Gather these ingredients to create a deliciously healthy soup!

Instructions

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until the onion is translucent.

Cook the Squash

Add the cubed butternut squash, vegetable broth, cumin, and nutmeg to the pot. Bring to a boil, then reduce heat and simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Once the squash is cooked, use an immersion blender to puree the soup until smooth. If you prefer a chunkier texture, blend partially.

Season and Serve

Season the soup with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Enjoy your healthy and delicious low calorie squash soup!

Storage and Reheating

Leftover Low Calorie Squash Soup can be stored in an airtight container in the refrigerator for up to five days. To reheat, simply warm it on the stovetop over medium heat, stirring occasionally until heated through. This soup also freezes well, making it a great option for meal prep. Just ensure it's cooled completely before transferring it to freezer-safe containers.

When reheating from frozen, let the soup thaw in the refrigerator overnight and then warm it on the stovetop or in the microwave. If the soup thickens upon reheating, you can add a splash of vegetable broth or water to reach your desired consistency. This ensures you enjoy a fresh and delicious bowl every time.

Nutritional Information

This Low Calorie Squash Soup is not only flavorful but also nutritious. Each serving is low in calories, making it a guilt-free choice for those watching their intake. Packed with vitamins and minerals, this soup provides essential nutrients that support a healthy lifestyle. It's a great way to enjoy a hearty meal while still being mindful of your health goals.

For those following specific dietary guidelines, this soup is vegan and gluten-free, making it suitable for a variety of diets. The use of vegetable broth ensures that you maintain the flavor without adding unnecessary calories. Enjoy this nutritious dish as part of a balanced diet, and feel good about what you're eating.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used. Just make sure to thaw it before adding it to the soup.

→ How can I make this soup vegan?

This recipe is already vegan! Just ensure your vegetable broth is plant-based.

→ Can I add other vegetables?

Absolutely! Carrots, celery, or potatoes can be great additions for extra flavor and nutrition.

→ How do I store leftovers?

Store any leftover soup in an airtight container in the refrigerator for up to 5 days. It can also be frozen for up to 3 months.