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 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; Fresh herbs for garnish (optional)

Highlighted under: Healthy & Light

A delicious and creamy low calorie squash soup perfect for any season.

Created by

Aubrey Whitman

Last updated on 2025-12-24T17:45:38.480Z

This low calorie squash soup is not only healthy but also packed with flavor. It's a perfect comfort food that warms you up and satisfies your cravings without the guilt.

        Why You'll Love This Recipe
        Creamy texture without the heavy calories
Rich flavor from roasted squash and spices
Perfect for meal prep and freezes well

      

Health Benefits of Squash

Butternut squash is packed with essential nutrients, making it a fantastic addition to your diet. It is rich in vitamins A and C, which are crucial for maintaining healthy skin and vision. Additionally, it contains antioxidants that help combat oxidative stress and lower inflammation in the body. Incorporating squash into your meals can support your immune system and overall health.

This low-calorie soup is not only delicious but also an excellent way to increase your vegetable intake. The fiber content in butternut squash aids in digestion and can help you feel fuller for longer, making it a great option for those looking to manage their weight without sacrificing flavor.

Versatility of Squash Soup

One of the greatest things about this squash soup is its versatility. You can easily customize it by adding various spices or herbs according to your taste preferences. For a bit of heat, consider adding a pinch of cayenne pepper or a dash of smoked paprika. Alternatively, for a fresh twist, try incorporating a squeeze of lemon juice or a handful of spinach just before blending for added nutrients.

This soup is perfect for meal prep since it keeps well in the fridge for up to a week and can be frozen for longer storage. Simply portion it out into airtight containers, and you’ll have a healthy meal ready to go whenever you need it.

Serving Suggestions

To elevate your squash soup experience, consider serving it with a slice of whole-grain bread or a side salad for a balanced meal. A dollop of Greek yogurt or a sprinkle of feta cheese can add a creamy contrast and enhance the flavors of the soup. Additionally, a handful of roasted pumpkin seeds can provide a delightful crunch and an extra layer of nutrition.

For a special occasion, you can serve the soup in hollowed-out squash halves, creating a beautiful presentation that is sure to impress your guests. This not only makes for a stunning centerpiece but also aligns with the seasonal theme, especially during the fall months.

Ingredients

Ingredients for Squash Soup

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

Make sure to prepare all ingredients before starting the cooking process.

Cooking Steps

Sauté the Vegetables

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

Add the Squash

Add the cubed butternut squash to the pot and stir for a few minutes.

Pour in the Broth

Pour in the vegetable broth and add ground cumin. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you prefer a chunkier texture, blend only half of the soup.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with fresh herbs if desired.

Enjoy your healthy and delicious squash soup!

Storage Tips

To store your leftover squash soup, let it cool completely before transferring it to airtight containers. It can be kept in the refrigerator for up to five days. If you plan to freeze it, portion the soup into freezer-safe containers, leaving some space at the top for expansion. This way, you can easily thaw and reheat individual servings as needed.

When reheating the soup, you may want to add a splash of vegetable broth or water to restore its creamy texture. Stir well while heating, and adjust the seasoning if necessary. This way, your soup will taste just as fresh as the day you made it.

Nutritional Information

This low-calorie squash soup is not only delicious but also nutritious. A standard serving contains approximately 150 calories, making it a guilt-free option for any meal. The high fiber content helps with satiety, while the vitamins and minerals contribute to overall health. It's a perfect choice for those on a calorie-restricted diet or anyone looking to incorporate more vegetables into their meals.

The soup is also vegan and gluten-free, making it suitable for a variety of dietary preferences. Whether you are looking for a warm meal during chilly months or a light dish to enjoy year-round, this squash soup fits the bill perfectly.

Questions About Recipes

→ Can I use frozen squash?

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

→ How can I make it spicier?

Add a pinch of cayenne pepper or some chopped jalapeños during cooking for a kick.

→ Can I store leftovers?

Yes, store in an airtight container in the fridge for up to 4 days or freeze for longer storage.

→ What can I serve with this soup?

This soup pairs well with crusty bread or a side salad for a complete meal.