Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 medium butternut squash, peeled and diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground ginger; 1 teaspoon ground cinnamon; Salt and pepper to taste; 1 tablespoon olive oil; 1 cup coconut milk

Highlighted under: Healthy & Light

A creamy and nutritious squash soup that's perfect for a comforting meal.

Created by

Arielle Baxter

Last updated on 2025-12-24T13:39:36.943Z

Discover the delightful taste of autumn with this Healthy Squash Soup. Perfectly spiced and incredibly creamy, it’s a bowl of warmth that nourishes both body and soul.

        Why You'll Love This Recipe
        Rich and creamy texture without heavy cream
Packed with vitamins and minerals from fresh squash
Easy to make and perfect for meal prep
Warm and comforting, ideal for chilly days

      

The Nutritional Benefits of Squash

Squash is a powerhouse of nutrition, providing a wealth of vitamins and minerals that support overall health. Butternut squash, in particular, is rich in vitamin A, which is crucial for maintaining healthy vision, skin, and immune function. Additionally, this vibrant vegetable is packed with antioxidants that help combat oxidative stress in the body, making it a great choice for a healthy diet.

Moreover, squash is an excellent source of dietary fiber, which aids in digestion and helps to keep you feeling full longer. Incorporating fiber-rich foods like squash into your meals can support weight management and promote a healthy gut. In this healthy squash soup, you not only enjoy a delicious meal but also benefit from the essential nutrients that squash provides.

Why This Soup is Perfect for Meal Prep

One of the standout features of this healthy squash soup is its suitability for meal prep. The soup can be easily made in large batches and stored in the refrigerator or freezer for future meals. This not only saves time during busy weekdays but also ensures that you have a nutritious option on hand whenever hunger strikes.

To store, simply let the soup cool completely, then transfer it to airtight containers. It can stay fresh in the refrigerator for up to a week or in the freezer for up to three months. When you're ready to enjoy it, just reheat on the stove or in the microwave, and you'll have a comforting, healthy meal ready in no time.

Serving Suggestions to Elevate Your Soup

While this healthy squash soup is delicious on its own, there are several ways to elevate your serving experience. Consider garnishing your soup with a sprinkle of toasted pumpkin seeds or a swirl of extra coconut milk for added texture and flavor. Fresh herbs like cilantro or parsley can also provide a refreshing contrast to the creamy soup.

For a heartier meal, pair your soup with whole-grain bread or a side salad. This not only enhances the nutritional value of your meal but also adds variety to your dining experience. Whether for lunch or dinner, serving this soup with complementary sides can transform it into a delightful feast.

Ingredients

For the Soup

2 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground ginger
1 teaspoon ground cinnamon
Salt and pepper to taste
1 tablespoon olive oil
1 cup coconut milk

Combine all the ingredients in a large pot for the best flavor.

Instructions

Sauté the Onion and Garlic

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

Add Squash and Spices

Add the diced butternut squash, ground ginger, and ground cinnamon to the pot. Stir to combine and cook for another 5 minutes.

Simmer the Soup

Pour in the vegetable broth, bring to a boil, then reduce heat and let simmer for 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If using a regular blender, carefully blend in batches.

Add Coconut Milk

Stir in the coconut milk and season with salt and pepper to taste. Heat through before serving.

Serve hot, garnished with a drizzle of olive oil or fresh herbs if desired.

Storage Tips for Leftovers

If you find yourself with leftover squash soup, storing it properly is essential to maintain its flavor and texture. Allow the soup to cool completely before transferring it to airtight containers. You can keep it in the refrigerator for up to a week, making it a perfect option for meal prep or quick lunches.

For longer storage, consider freezing the soup. It can be stored in freezer-safe containers or resealable bags for up to three months. When ready to enjoy, thaw overnight in the refrigerator and reheat on the stove or microwave, stirring occasionally until heated through.

Variations to Try

Feel free to customize this healthy squash soup to suit your taste preferences! You can add other vegetables like carrots or sweet potatoes for extra sweetness and nutrition. Experimenting with different spices, such as nutmeg or chili powder, can also give the soup a unique twist.

If you crave a bit of protein, consider adding cooked lentils, chickpeas, or shredded rotisserie chicken. These additions not only enhance the soup's flavor but also make it more filling, turning it into a complete meal that's perfect for any time of the year.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can substitute with acorn squash or pumpkin.

→ Is this soup vegan?

Yes, this recipe is completely vegan-friendly.

→ Can I freeze the soup?

Absolutely! Store in airtight containers for up to 3 months.

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or crushed red pepper flakes while cooking.