Low Calorie Squash Soup

Name: Low Calorie Squash Soup
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 medium butternut squash, peeled and diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1/2 teaspoon ground nutmeg; Salt and pepper to taste; 1 tablespoon olive oil; Fresh herbs for garnish (optional)

Highlighted under: Healthy & Light

This Low Calorie Squash Soup is a delicious and nutritious option for a warm meal. Perfect for a light lunch or dinner, it is packed with flavor and health benefits.

Created by

Aubrey Whitman

Last updated on 2025-12-24T18:27:39.437Z

This Low Calorie Squash Soup is the perfect comfort food that doesn’t compromise on flavor. Made with fresh squash and a blend of spices, it's both satisfying and healthy.

        Why You'll Love This Recipe
        Rich and creamy texture without the calories
Packed with vitamins and nutrients
Easy to prepare and perfect for meal prep
Versatile - can be served hot or cold

      

Health Benefits of Squash

Butternut squash is not only delicious but also incredibly nutritious. It's a rich source of vitamins A and C, both of which play a crucial role in maintaining a healthy immune system. Vitamin A, in particular, is essential for good vision and skin health. Additionally, this vibrant vegetable contains antioxidants that help combat free radicals in the body, reducing the risk of chronic illnesses.

This Low Calorie Squash Soup is an excellent way to incorporate more vegetables into your diet. With its high fiber content, butternut squash aids in digestion and promotes a feeling of fullness, which can be beneficial for weight management. By enjoying this soup, you are not only nourishing your body but also satisfying your taste buds with its rich flavor.

Perfect for Any Occasion

Whether you're looking for a light lunch or a cozy dinner, this squash soup fits the bill. Its versatility allows it to be paired with various sides, such as a fresh salad or crusty bread, making it an ideal choice for any meal. Furthermore, it can be served warm in the winter or chilled in the summer, providing a delightful option year-round.

This recipe is also perfect for meal prep. You can easily make a large batch and store it in the refrigerator or freezer for quick access during busy weekdays. Simply reheat and enjoy a wholesome, homemade meal in minutes!

Cooking Tips for Success

To enhance the flavor of your Low Calorie Squash Soup, consider roasting the butternut squash before adding it to the pot. This method caramelizes the natural sugars in the squash, resulting in a deeper, more complex flavor profile. Simply dice the squash, toss it with a bit of olive oil, and roast it in the oven until tender and slightly browned.

Don’t hesitate to customize the spices in this recipe to suit your taste. Adding a pinch of cayenne pepper or a splash of coconut milk can introduce a unique twist that elevates the dish even further. Experimenting with different herbs and spices will help you discover your perfect flavor combination.

Ingredients

Ingredients for Low Calorie Squash Soup

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

These ingredients will create a flavorful and healthy soup that everyone will enjoy.

Instructions

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until translucent, about 5 minutes.

Add the Squash and Spices

Add the diced butternut squash, cumin, and nutmeg to the pot. Stir to combine and cook for another 5 minutes.

Pour in the Broth

Pour in the vegetable broth and bring the mixture to a boil. Reduce heat and simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Use an immersion blender to puree the soup until smooth. If using a regular blender, blend in batches and return to the pot.

Season and Serve

Taste and adjust seasoning with salt and pepper. Serve hot, garnished with fresh herbs if desired.

Your Low Calorie Squash Soup is now ready to be enjoyed!

Storing and Reheating

Proper storage is key to maintaining the quality of your Low Calorie Squash Soup. Once it has cooled, transfer it to an airtight container and store it in the refrigerator for up to 5 days. If you wish to keep it longer, you can freeze the soup for up to 3 months. When ready to enjoy, simply thaw in the fridge overnight and reheat on the stove or in the microwave until warmed through.

To reheat, stir the soup gently to ensure even heating. If the soup appears too thick after refrigerating or freezing, you can add a splash of vegetable broth or water to achieve your desired consistency.

Serving Suggestions

This Low Calorie Squash Soup pairs beautifully with a variety of toppings and sides. Consider adding a dollop of Greek yogurt or a sprinkle of croutons for added texture. Fresh herbs like cilantro or parsley not only enhance the presentation but also add a burst of freshness to each bowl.

For a heartier meal, serve the soup alongside a grilled cheese sandwich or a quinoa salad. These pairings will complement the soup's creamy texture while providing additional nutrients and flavors that enhance your dining experience.

Questions About Recipes

→ Can I use other types of squash?

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

→ Is this soup gluten-free?

Yes, all the ingredients used in this recipe are gluten-free.

→ Can I freeze the soup?

Absolutely! This soup freezes well. Just make sure to cool it down completely before transferring it to freezer-safe containers.

→ How can I make this soup spicier?

You can add a pinch of red pepper flakes or a diced jalapeño while sautéing the vegetables for a spicy kick.