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 diced; 1 onion, chopped; 2 garlic cloves, minced; 4 cups vegetable broth; 1 teaspoon olive oil; 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 a warm meal, perfect for chilly evenings.

Created by

Aubrey Whitman

Last updated on 2025-12-24T17:33:37.395Z

This Low Calorie Squash Soup is not only easy to prepare but also filled with nutritious ingredients that will warm your soul. The sweet notes of squash combined with aromatic spices create a comforting bowl that's perfect for any time of year.

        Why You'll Love This Soup
        Light yet satisfying, perfect for a wholesome meal.
Rich in vitamins and nutrients for a healthy boost.
Versatile and can be customized with your favorite spices.

      

The Benefits of Squash

Butternut squash is not only delicious but also packed with nutrients. It's an excellent source of vitamins A and C, which are essential for maintaining healthy skin and eyesight. These vitamins also play a crucial role in boosting your immune system, making this soup a great choice during cold and flu season.

Additionally, squash is high in fiber, which aids in digestion and keeps you feeling full longer. This makes our Low Calorie Squash Soup a satisfying meal option that can help with weight management without sacrificing flavor.

Perfect for Meal Prep

This Low Calorie Squash Soup is an ideal recipe for meal prepping. It can be made in batches and stored in the refrigerator for up to five days, or frozen for longer storage. Simply portion it out into containers, and you'll have a convenient, healthy meal ready to go whenever you need it.

To reheat, just warm it up on the stove or in the microwave. This makes it an excellent option for busy weeknights or for those who want to ensure they have a nutritious meal on hand without the hassle of cooking every day.

Customizing Your Soup

One of the best features of this Low Calorie Squash Soup is its versatility. You can easily adjust the flavor profile by adding different spices or ingredients. For a little heat, consider incorporating red pepper flakes or a dash of cayenne pepper. If you prefer a creamier texture, a splash of coconut milk or a dollop of Greek yogurt can provide a wonderful richness without adding too many calories.

Feel free to experiment with herbs as well. Thyme, rosemary, or sage can elevate the flavor and give it a unique twist. The possibilities are endless, and you can make this soup your own with just a few simple adjustments.

Ingredients

Gather all of your ingredients before you start cooking.

Ingredients for Low Calorie Squash Soup

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

Ensure you have everything measured and ready to go!

Instructions

Follow these steps to create your delicious soup.

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, about 5 minutes.

Cook the Squash

Add the diced butternut squash to the pot along with the ground cumin. Stir for a few minutes until the squash is well coated with the spices.

Add the Broth

Pour in the vegetable broth and bring it to a boil. 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 to a regular blender in batches.

Season and Serve

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

Enjoy your healthy and delicious low calorie squash soup!

Storage and Reheating Tips

When storing your Low Calorie Squash Soup, allow it to cool completely before transferring it to airtight containers. This will help maintain its freshness and prevent any unwanted condensation, which could affect the texture. Label the containers with the date so you can keep track of how long they've been stored.

To reheat, simply pour the desired amount into a pot over medium heat, stirring occasionally until heated through. If the soup thickens too much during storage, you can add a splash of vegetable broth or water to reach your desired consistency.

Pairing Suggestions

This soup pairs wonderfully with a variety of sides. For a wholesome meal, serve it alongside a slice of whole-grain bread or a light salad. A simple mixed greens salad drizzled with balsamic vinaigrette can complement the flavors of the soup beautifully.

If you're looking for something heartier, consider adding a protein like grilled chicken or chickpeas on the side. These options not only enhance the meal but also add additional nutrients to keep you satisfied longer.

Nutritional Information

One serving of this Low Calorie Squash Soup is approximately 120 calories, making it a guilt-free option for anyone watching their calorie intake. It's low in fat and high in fiber, which can help with digestion and keep you feeling full.

Moreover, with the inclusion of vegetables and spices, this soup is rich in antioxidants, which can help reduce inflammation and improve overall health. It's a meal that nourishes your body while also being deliciously satisfying.

Questions About Recipes

→ Can I use other types of squash?

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

→ Is this soup vegan?

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

→ How can I store leftovers?

Store the soup in an airtight container in the refrigerator for up to 3 days.

→ Can I freeze this soup?

Yes, this soup freezes well. Just ensure it's cooled completely before transferring it to a freezer-safe container.