Low Calorie Squash Soup

Name: Low Calorie Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 medium butternut squash, peeled and cubed; 1 tablespoon olive oil; 1 onion, chopped; 2 garlic cloves, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; Fresh parsley for garnish

Highlighted under: Healthy & Light

This low calorie squash soup is a delicious and healthy option for any meal. Packed with flavor and nutrients, it's perfect for warming up during chilly days.

Created by

Aubrey Whitman

Last updated on 2025-12-24T17:30:45.235Z

This low calorie squash soup is not only healthy but also incredibly satisfying. With its creamy texture and rich flavor, it's a dish you'll want to make time and time again.

        Why You'll Love This Recipe
        Rich and creamy texture without the guilt
Packed with vitamins and nutrients
Perfect for a cozy dinner or a light lunch
Quick and easy to prepare

      

Health Benefits of Squash

Butternut squash is a nutritional powerhouse, loaded with essential vitamins and minerals. It's particularly high in vitamin A, which is crucial for eye health and immune function. Additionally, this vibrant vegetable is rich in antioxidants, helping to combat oxidative stress in the body. Incorporating squash into your diet can support overall health and well-being.

Beyond vitamins, butternut squash contains dietary fiber, which is essential for digestive health. A fiber-rich diet can help maintain a healthy weight, lower cholesterol levels, and stabilize blood sugar. By enjoying this low calorie squash soup, you're not only treating your taste buds but also nourishing your body with wholesome ingredients.

Perfect for Meal Prep

This low calorie squash soup is a fantastic option for meal prepping. It stores well in the refrigerator for up to a week, making it easy to grab a healthy meal on busy days. You can also freeze portions for later use, ensuring you always have a nutritious option on hand. Simply reheat on the stove or in the microwave for a quick meal.

When meal prepping, consider pairing this soup with whole grain bread or a side salad for a balanced meal. The flexibility of this recipe allows you to customize it with your favorite toppings, such as croutons or seeds, making it easy to keep your meals exciting and varied throughout the week.

Versatile Serving Suggestions

This squash soup is not only delicious on its own but also serves as a great base for other flavors. Consider adding a dollop of Greek yogurt or a sprinkle of feta cheese for added creaminess and tang. You can also introduce spices like chili powder or paprika for a hint of heat, enhancing the flavor profile without adding extra calories.

For a heartier meal, try serving the soup with roasted vegetables or a protein source such as grilled chicken or chickpeas. This versatility makes it suitable for various dietary preferences, including vegetarian and gluten-free diets, ensuring everyone can enjoy a comforting bowl of this nourishing soup.

Ingredients

Ingredients for Low Calorie Squash Soup

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

Gather all the ingredients before starting to make the cooking process smoother.

Instructions

Sauté the Vegetables

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

Add the Squash

Stir in the cubed butternut squash and cook for about 5 minutes, allowing it to start softening.

Pour in the Broth

Add the vegetable broth and ground cumin. Bring to a boil, then reduce the heat and let it simmer for 20 minutes until the squash is tender.

Blend the Soup

Use an immersion blender to puree the soup until smooth. If you prefer a chunkier texture, blend just half of the soup.

Season and Serve

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

Enjoy your delicious and healthy low calorie squash soup!

Storing and Reheating Tips

To store your low calorie squash soup, allow it to cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to a week. For longer storage, consider freezing the soup in individual portions. Simply thaw overnight in the refrigerator before reheating.

When reheating, you can do so on the stovetop or in the microwave. If the soup thickens during refrigeration, add a splash of vegetable broth or water to reach your desired consistency. Stir well and heat until warmed through, ensuring you enjoy every comforting bowl of this delicious soup.

Nutritional Information

Per serving, this low calorie squash soup is approximately 150 calories, making it a great option for those watching their calorie intake. It's low in fat yet high in fiber, providing a filling meal without excess calories. The addition of olive oil contributes healthy fats, making this soup both nutritious and satisfying.

Furthermore, this recipe is naturally gluten-free and can be easily modified to suit various dietary needs. Whether you're looking for a light lunch or a cozy dinner, this soup fits the bill, offering a balance of taste and health benefits that you can feel good about.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well in this recipe. Just make sure to thaw it before cooking.

→ How can I store leftovers?

Store in an airtight container in the refrigerator for up to 3 days. Reheat before serving.

→ Can I make this soup vegan?

Yes, this recipe is already vegan as it uses vegetable broth and no dairy.

→ What can I serve with the soup?

This soup pairs well with a side salad or some whole grain bread for dipping.