Healthy Squash Soup

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

Highlighted under: Healthy & Light

This Healthy Squash Soup is a warming and nutritious dish that brings together the natural sweetness of squash with wholesome ingredients for a comforting meal.

Created by

Arielle Baxter

Last updated on 2025-12-24T13:42:39.611Z

This Healthy Squash Soup is not only delicious but also packed with nutrients. It is perfect for chilly days and can be enjoyed as a main course or a side dish.

        Why You'll Love This Soup
        Creamy texture without the heavy cream
Packed with vitamins and minerals from fresh squash
Perfectly spiced for a cozy, comforting meal

      

The Benefits of Squash

Squash is not only delicious but also incredibly nutritious. It is rich in vitamins A and C, which are essential for maintaining a healthy immune system and promoting skin health. Butternut squash, in particular, contains antioxidants that can help combat oxidative stress in the body. This makes it a fantastic choice for those looking to bolster their health while enjoying a comforting meal.

Additionally, squash is high in dietary fiber, which aids in digestion and helps keep you feeling full longer. Incorporating more fiber into your diet can support weight management and improve overall gut health. This Healthy Squash Soup provides a delicious way to enjoy the benefits of this versatile vegetable while warming your soul.

Easy and Quick Preparation

One of the standout features of this Healthy Squash Soup is its simplicity. The preparation requires minimal effort, making it perfect for busy weeknights or when you're craving something comforting without spending hours in the kitchen. With just a few fresh ingredients and one pot, you can create a nutritious meal that satisfies your taste buds.

The use of an immersion blender allows for easy blending directly in the pot, minimizing cleanup. If you prefer a creamier texture, you can adjust the coconut milk to your liking, making it customizable to your taste. This recipe truly delivers convenience without sacrificing flavor or nutrition.

Serving Suggestions

This Healthy Squash Soup can be enjoyed on its own or paired with a variety of sides. Consider serving it with crusty whole-grain bread or a fresh green salad for a complete meal. The soup's creamy texture complements a range of flavors, making it an excellent base for toppings such as roasted pumpkin seeds, fresh herbs, or a drizzle of balsamic reduction.

For a heartier option, you can add cooked grains like quinoa or brown rice directly to the soup. This not only enhances the nutritional profile but also adds a lovely texture that makes each bite even more satisfying. Experiment with different toppings and sides to make this soup your own!

Ingredients

For the Soup

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

Make sure to use fresh ingredients for the best flavor!

Instructions

Sauté the Vegetables

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

Add the Squash and Broth

Stir in the diced butternut squash, vegetable broth, and cumin. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, puree the soup until smooth. Alternatively, transfer to a blender in batches.

Finish with Coconut Milk

Stir in the coconut milk and season with salt and pepper. Heat through and serve warm.

Enjoy your soup with a sprinkle of fresh herbs on top!

Storage and Reheating

If you have leftovers, this Healthy Squash Soup stores well in the refrigerator for up to 4 days. Simply transfer the cooled soup to an airtight container and keep it chilled. When you're ready to enjoy it again, just reheat on the stovetop over low heat, stirring occasionally until warmed through.

For longer storage, you can freeze the soup in portions. It freezes beautifully and can be stored for up to 3 months. Thaw overnight in the refrigerator before reheating. This makes it a great option for meal prep, ensuring you always have a nutritious meal on hand.

Nutritional Information

This Healthy Squash Soup is not only delicious but also packed with essential nutrients. Each serving is low in calories while providing a significant amount of dietary fiber, which supports digestive health. The addition of coconut milk adds healthy fats, making this soup a balanced choice for any meal.

Considering portion size and ingredients, this recipe is suitable for various diets, including gluten-free and vegan. The wholesome ingredients work together to create a nutrient-dense dish that is both satisfying and nourishing, perfect for anyone looking to improve their eating habits without sacrificing flavor.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can use acorn squash or pumpkin as alternatives.

→ Is this soup vegan?

Yes, this recipe is completely vegan and dairy-free.

→ How can I make it spicier?

Add a pinch of cayenne pepper or some diced jalapeños during cooking.

→ Can I freeze the soup?

Absolutely! This soup freezes well. Just store it in an airtight container.