Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 2 cups peeled and diced butternut squash; 1 medium onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; 1 teaspoon ground cumin; Salt and pepper to taste; Fresh herbs for garnish (optional)

Highlighted under: Healthy & Light

Enjoy a warm bowl of this nutritious and delicious healthy squash soup, perfect for chilly days.

Created by

Talia Preston

Last updated on 2025-12-24T13:06:38.296Z

This healthy squash soup is packed with vitamins and flavor, making it a perfect choice for a comforting meal.

        Why You'll Love This Recipe
        Rich, creamy texture without heavy cream
Naturally sweet and savory flavors
Quick and easy to prepare

      

The Benefits of Butternut Squash

Butternut squash is not only delicious, but it also packs a nutritional punch. This vibrant orange vegetable is rich in vitamins A and C, both of which are essential for maintaining healthy skin, boosting your immune system, and supporting eye health. Additionally, it is a great source of dietary fiber, which aids in digestion and helps you feel full longer, making it an ideal ingredient for a hearty soup.

Beyond its nutritional benefits, butternut squash is incredibly versatile. It can be roasted, mashed, or blended, and its naturally sweet flavor complements a variety of spices and ingredients. In this healthy squash soup, the squash's sweetness balances beautifully with savory elements, creating a comforting dish that warms you from the inside out.

Perfect for Meal Prep

This healthy squash soup is an excellent choice for meal prep. Not only is it quick to make, but it also stores well in the refrigerator for several days, allowing you to enjoy it for lunch or dinner throughout the week. Simply portion it into airtight containers, and you’ll have a nutritious meal ready to go whenever hunger strikes.

If you're looking to extend its shelf life, consider freezing the soup. It freezes beautifully, and you can easily thaw and reheat it whenever you need a warm, comforting bowl. This makes it a fantastic option for busy weeknights or when you're in need of a healthy snack without the hassle of cooking from scratch.

Garnishing Your Soup

While this healthy squash soup is delicious on its own, garnishing can elevate it to the next level. Fresh herbs like parsley, cilantro, or chives add a burst of color and a fresh flavor that complements the soup's richness. A drizzle of olive oil or a sprinkle of pumpkin seeds can also add a delightful texture, turning your simple soup into a gourmet experience.

For those who enjoy a bit of heat, consider adding a pinch of red pepper flakes or a dash of hot sauce before serving. This can provide an exciting contrast to the soup's creamy texture and enhance the overall flavor profile. Experimenting with different toppings can make each bowl unique, keeping your meals interesting while maintaining the health benefits.

Ingredients

Gather the following ingredients for a delicious squash soup:

Ingredients

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

Make sure to have all ingredients ready before you start cooking!

Instructions

Follow these simple steps to create your healthy squash soup:

Sauté the Vegetables

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

Add the Squash and Spices

Stir in the diced butternut squash and ground cumin. Cook for about 5 minutes, stirring occasionally.

Pour in the Broth

Add the vegetable broth and bring to a boil. Reduce heat and let it simmer for 25 minutes or until the squash is tender.

Blend the Soup

Use an immersion blender to puree 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 herbs if desired.

Enjoy your healthy squash soup with a slice of whole-grain bread!

Storage Tips

To ensure your healthy squash soup stays fresh, store it in an airtight container in the refrigerator. It can last up to five days, making it perfect for meal prep. If you plan to store it for longer, freezing is the way to go. Allow the soup to cool completely before transferring it to freezer-safe containers, leaving some space at the top for expansion. You can freeze it for up to three months.

When you're ready to enjoy your frozen soup, simply transfer it to the refrigerator to thaw overnight, or reheat it directly from frozen in a pot over low heat, stirring occasionally. This way, you can savor the comforting flavors of your healthy squash soup whenever you desire without any hassle.

Variations to Try

Feel free to customize your healthy squash soup by incorporating other vegetables or spices. Carrots, sweet potatoes, or even apples can enhance the sweetness and add depth to the flavor. Experimenting with herbs like thyme or rosemary can also introduce new aromatic notes that complement the squash beautifully.

If you're looking for a creamier texture without the use of heavy cream, consider adding a splash of coconut milk or cashew cream before blending. This not only enriches the soup but also adds a subtle hint of sweetness. These variations allow you to adapt the recipe to your taste preferences while keeping it healthy and delicious.

Questions About Recipes

→ Can I use other types of squash?

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

→ How can I make this soup spicier?

Add a pinch of red pepper flakes or a dash of hot sauce during cooking.

→ Can I freeze this soup?

Absolutely! Let it cool completely before transferring to airtight containers for freezing.

→ What can I serve with this soup?

This soup pairs well with crusty bread or a fresh salad.