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: 2 cups butternut squash, peeled and diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; Salt and pepper to taste; 1/2 teaspoon ground cumin; 1/4 teaspoon nutmeg

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 a light lunch or dinner.

Created by

Aubrey Whitman

Last updated on 2025-12-24T18:06:41.244Z

This low calorie squash soup is not only light on calories but also rich in flavor. Made with fresh squash and simple ingredients, it’s a comforting dish that you can enjoy guilt-free.

        Why You'll Love This Recipe
        Rich, savory flavor with a hint of sweetness from the squash
Creamy texture without the added calories
Quick and easy to make, perfect for busy weeknights
Nutritious and satisfying, ideal for a healthy lifestyle

      

Health Benefits of Squash

Butternut squash is not only delicious but also packed with nutrients. It is an excellent source of vitamins A and C, both of which are essential for maintaining healthy vision and a robust immune system. Additionally, the high fiber content in squash promotes digestive health, making it a perfect choice for those looking to maintain a balanced diet.

Incorporating squash into your meals can also help with weight management. Low in calories and high in water content, it fills you up without adding extra pounds. This makes it a fantastic ingredient for soups and stews, allowing you to enjoy hearty flavors without guilt.

Cooking Tips for the Perfect Soup

To enhance the flavor of your Low Calorie Squash Soup, consider roasting the butternut squash before adding it to the pot. Roasting caramelizes the natural sugars in the squash, bringing out a deeper sweetness that complements the savory elements of the soup. Simply cut the squash into cubes, toss with a little olive oil, and roast until tender.

When blending the soup, using an immersion blender is ideal for achieving a smooth consistency. If you prefer some texture, blend only a portion of the soup or reserve a few chunks of squash before blending. This adds a delightful contrast to each spoonful, making the soup even more satisfying.

Serving Suggestions

Ingredients

Main Ingredients

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

These simple ingredients come together to create a deliciously comforting soup.

Instructions

Sauté the Onions and Garlic

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for another minute.

Add the Squash and Broth

Add the diced butternut squash, vegetable broth, cumin, nutmeg, salt, and pepper. Bring the mixture to a boil, then reduce the heat and simmer for 25 minutes or until the squash is tender.

Blend the Soup

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

Serve and Enjoy

Taste and adjust seasoning if necessary. Serve hot, garnished with a sprinkle of black pepper or fresh herbs if desired.

This soup can be stored in the refrigerator for up to 3 days, making it perfect for meal prep.

Storage and Reheating

Leftover Low Calorie Squash Soup can be stored in an airtight container in the refrigerator for up to five days. This makes it a great make-ahead meal option for busy weeks. Simply reheat on the stove over medium heat, stirring occasionally until warmed through.

If you want to store the soup for a longer period, consider freezing it. Place cooled soup in freezer-safe containers, leaving some space for expansion. When you're ready to enjoy it, thaw in the refrigerator overnight before reheating.

Variations and Add-Ins

Feel free to customize this recipe to suit your taste! You can add other vegetables like carrots or celery for additional flavor and nutrients. If you want a spicy kick, consider adding a pinch of cayenne pepper or a splash of hot sauce to the mix.

For added protein, stir in some cooked lentils or chickpeas. This not only enhances the nutritional profile of your soup but also makes it more filling, perfect for a complete meal.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash can be used; just make sure to thaw it before cooking.

→ Is this soup vegan?

Yes, this low calorie squash soup is completely vegan as it uses vegetable broth.

→ Can I add other vegetables to the soup?

Absolutely! Feel free to add carrots, celery, or even spinach for added nutrition.

→ How can I store leftovers?

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