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 cumin; 1 teaspoon ground ginger; Salt and pepper to taste; 1 tablespoon olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

Enjoy a warm and nourishing bowl of healthy squash soup, perfect for chilly days.

Created by

Arielle Baxter

Last updated on 2025-12-24T13:45:36.852Z

This Healthy Squash Soup is a delightful blend of flavors and nutrition, making it a perfect meal for anyone looking to enjoy healthy eating without sacrificing taste.

        Why You Will Love This Recipe
        Creamy texture without heavy cream
Rich in vitamins and minerals
Perfectly spiced for a comforting flavor
Easy to make with simple ingredients

      

A Comforting Classic

Squash soup is a classic dish that warms the soul, making it a staple during the colder months. The creamy texture and rich flavors come together beautifully, offering not just comfort but also a nutritious meal. With its vibrant orange color and aromatic spices, this healthy squash soup is as visually appealing as it is delicious.

Butternut squash, the star of this recipe, is not only tasty but also packed with essential vitamins and minerals. It’s a fantastic source of vitamin A, which supports eye health, and vitamin C, which boosts immunity. When combined with aromatic spices like cumin and ginger, this soup becomes a powerhouse of flavor and nutrition.

Easy and Versatile

One of the best aspects of this healthy squash soup is its simplicity. Made with just a handful of ingredients, it comes together quickly, making it an ideal weeknight dinner option. Whether you’re a seasoned cook or a kitchen novice, you’ll find that this recipe is straightforward and forgiving, allowing you to enjoy cooking without any stress.

Additionally, this soup is incredibly versatile. Feel free to experiment with different spices or add other vegetables if you have them on hand. Carrots, sweet potatoes, or even some spinach can add extra nutrients and flavor, making this soup your own signature dish.

Perfect for Meal Prep

This healthy squash soup is perfect for meal prepping. You can easily make a big batch and store it in the refrigerator for up to a week or freeze it for later use. This makes it a fantastic option for busy days when you need a nourishing meal on the go. Just heat it up, and you have a satisfying dish ready in minutes.

When preparing for the week, consider pairing the soup with whole-grain bread or a fresh salad for a balanced meal. The addition of protein, such as grilled chicken or chickpeas, can also enhance the nutritional value, making it a complete meal that keeps you full and energized.

Ingredients

Main Ingredients

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

Gather all the ingredients before you start cooking to ensure a smooth preparation process.

Instructions

Sauté the Aromatics

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 the Squash

Stir in the diced butternut squash and cook for another 5 minutes, allowing the squash to slightly soften.

Season and Add Broth

Add the ground cumin, ground ginger, salt, and pepper. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you don't have an immersion blender, carefully transfer the soup to a blender in batches.

Serve and Garnish

Serve the soup hot, garnished with fresh parsley.

Enjoy your healthy squash soup with a slice of whole grain bread for a complete meal!

Storage Tips

To store any leftover squash soup, allow it to cool completely before transferring it to an airtight container. It can be refrigerated for up to a week. If you plan to freeze the soup, ensure you use a freezer-safe container, leaving some space for expansion. The soup can be frozen for up to three months.

When you're ready to enjoy your frozen soup, simply thaw it in the refrigerator overnight and reheat it on the stovetop or in the microwave. Stir well before serving to ensure even heating.

Serving Suggestions

This soup pairs wonderfully with a variety of toppings. Consider adding a dollop of Greek yogurt or sour cream for creaminess, or sprinkle some roasted seeds for a delightful crunch. A drizzle of balsamic glaze can also add a sweet tang that complements the flavors beautifully.

For a more substantial meal, serve the soup alongside a hearty sandwich or a fresh salad. The contrast between the warm soup and the cool, crisp salad makes for a delightful dining experience.

Health Benefits of Squash

Butternut squash is not only delicious, but it also boasts numerous health benefits. It is low in calories yet high in fiber, making it a great choice for weight management. The fiber content supports digestive health and helps keep you feeling full longer.

Additionally, the antioxidants present in squash, such as beta-carotene, can help combat oxidative stress in the body. This can lead to a decreased risk of chronic diseases, making butternut squash an excellent addition to a balanced diet.

Questions About Recipes

→ Can I use a different type of squash?

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

→ Is this soup gluten-free?

Yes, this recipe is naturally gluten-free.

→ Can I make this soup vegan?

Absolutely! Just ensure your vegetable broth is vegan-friendly.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days.