Low Calorie Squash Soup
Highlighted under: Healthy & Light
A warm and comforting low calorie squash soup perfect for a healthy meal.
This low calorie squash soup is a delightful blend of flavors, perfect for a light lunch or dinner.
Why You'll Love This Recipe
- Creamy texture without the extra calories
- Rich in vitamins and minerals from fresh squash
- Simple ingredients that come together quickly
- Perfect for meal prep and leftovers
The Nutritional Benefits of Squash
Squash, particularly butternut squash, is a nutritional powerhouse packed with vitamins and minerals. It is an excellent source of Vitamin A, which is essential for maintaining healthy vision and a strong immune system. Additionally, squash is rich in antioxidants that help combat inflammation and oxidative stress in the body. This makes it a great choice for anyone looking to boost their overall health while keeping their calorie intake in check.
Incorporating squash into your diet can also support heart health. Its high fiber content aids in digestion and helps maintain healthy cholesterol levels. Moreover, the low-calorie nature of squash makes it an ideal ingredient for those pursuing weight management or looking for a healthy meal option without sacrificing flavor.
Perfect for Any Occasion
This low calorie squash soup is not only nutritious but also incredibly versatile. It can be served as a cozy starter for a dinner party, a wholesome lunch option, or even a light dinner on a chilly evening. The creamy texture and rich flavor make it appealing to both adults and children, ensuring that everyone in the family can enjoy a healthy meal together.
Additionally, this soup can easily be adapted for various dietary needs. Whether you're vegan, gluten-free, or simply looking to eat healthier, this recipe fits the bill. With just a few simple ingredient swaps, you can customize the soup to suit your preferences without compromising on taste.
Meal Prep Made Easy
One of the standout features of this low calorie squash soup is its suitability for meal prep. It stores well in the refrigerator for up to five days and can be frozen for longer storage. This means you can make a large batch at the beginning of the week and enjoy it throughout, making your busy days a little easier and more nutritious.
Simply portion the soup into airtight containers for quick grab-and-go meals. Reheat on the stove or in the microwave for a comforting dish that warms you up and fuels your body. This makes it a fantastic option for those with hectic schedules who still want to prioritize healthy eating.
Ingredients
Gather the following ingredients:
Ingredients
- 1 medium 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 nutmeg
- 1/2 cup coconut milk (optional for creaminess)
Make sure to have everything ready before you start cooking.
Instructions
Follow these simple steps to create your soup:
Sauté the Onion and Garlic
In a large pot, heat the olive oil over medium heat. Add chopped onion and sauté until translucent. Stir in minced garlic and cook for an additional minute.
Add the Squash and Broth
Add the diced squash to the pot, followed by the vegetable broth. Bring to a boil, then reduce heat and simmer for about 20 minutes, or until the squash is tender.
Blend the Soup
Using an immersion blender, puree the soup until smooth. If you prefer a chunkier texture, blend only half of the soup.
Season and Serve
Stir in coconut milk (if using), nutmeg, salt, and pepper. Heat through and serve warm.
Enjoy your delicious and healthy low calorie squash soup!
Tips for Making the Best Soup
To ensure that your squash soup comes out perfectly every time, choose a ripe butternut squash. Look for one that feels heavy for its size and has a smooth, matte skin without blemishes. This will contribute a sweeter flavor and creamier texture to your soup.
For added depth of flavor, consider roasting the squash before adding it to the soup. Simply cut it in half, scoop out the seeds, and roast it in the oven until tender. This caramelization enhances the natural sweetness of the squash, resulting in a more flavorful soup.
Serving Suggestions
When serving your low calorie squash soup, consider garnishing it with a sprinkle of fresh herbs like parsley or chives for a pop of color and freshness. A drizzle of additional coconut milk can also enhance the creaminess and presentation.
Pair the soup with a side of whole-grain bread or a light salad to create a complete meal. This balance of flavors and textures will elevate your dining experience and leave you feeling satisfied.
Storage and Reheating
Store any leftover soup in an airtight container in the refrigerator for up to five days. For longer storage, freeze the soup in individual portions. This way, you can easily defrost only what you need when hunger strikes.
To reheat, transfer the soup to a pot and warm it over low heat, stirring occasionally. If the soup has thickened during storage, add a splash of vegetable broth or water to reach your desired consistency. Enjoy your delicious, healthy squash soup anytime!
Questions About Recipes
→ Can I use other types of squash?
Yes, you can substitute with acorn squash or pumpkin for different flavors.
→ How can I store leftovers?
Store in an airtight container in the refrigerator for up to 3 days.
→ Can I freeze this soup?
Yes, this soup freezes well. Just make sure to cool it completely before freezing.
→ What can I serve with this soup?
This soup pairs well with whole grain bread or a fresh salad.
Low Calorie Squash Soup
A warm and comforting low calorie squash soup perfect for a healthy meal.
Created by: Aubrey Whitman
Recipe Type: Healthy & Light
Skill Level: Easy
Final Quantity: 4 servings
What You'll Need
Ingredients
- 1 medium 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 nutmeg
- 1/2 cup coconut milk (optional for creaminess)
How-To Steps
In a large pot, heat the olive oil over medium heat. Add chopped onion and sauté until translucent. Stir in minced garlic and cook for an additional minute.
Add the diced squash to the pot, followed by the vegetable broth. Bring to a boil, then reduce heat and simmer for about 20 minutes, or until the squash is tender.
Using an immersion blender, puree the soup until smooth. If you prefer a chunkier texture, blend only half of the soup.
Stir in coconut milk (if using), nutmeg, salt, and pepper. Heat through and serve warm.
Nutritional Breakdown (Per Serving)
- Calories: 150 kcal
- Total Fat: 4g
- Saturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 360mg
- Total Carbohydrates: 25g
- Dietary Fiber: 4g
- Sugars: 3g
- Protein: 3g