Healthy Butternut Squash Soup

Name: Healthy Butternut Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 medium butternut squash, peeled and cubed; 1 tablespoon olive oil; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground ginger; 1 teaspoon ground cinnamon; Salt and pepper to taste; Fresh parsley for garnish (optional)

Highlighted under: Healthy & Light

This healthy butternut squash soup is a comforting and nutritious dish perfect for chilly days. Packed with vitamins and flavor, it’s sure to warm your soul.

Created by

Emily

Last updated on 2025-12-24T12:42:39.897Z

Butternut squash soup has become a staple in many households due to its delicious flavor and health benefits. This recipe enhances the natural sweetness of the squash while keeping it light and nutritious. Ideal for a cozy dinner or as a starter for a special occasion, this soup is a must-try!

        Why You Will Love This Recipe
        Creamy texture without the cream
Naturally sweet and savory flavors
Rich in vitamins and low in calories

      

Nutritional Benefits

Butternut squash is a powerhouse of nutrition, offering a wealth of vitamins and minerals. Rich in vitamin A, it promotes healthy vision and immune function. Additionally, this vibrant squash is an excellent source of vitamin C, which supports skin health and helps the body absorb iron from foods. With its high fiber content, butternut squash aids in digestion and keeps you feeling full longer, making it a fantastic choice for weight management.

Moreover, the antioxidants found in butternut squash, such as beta-carotene and lutein, help combat oxidative stress in the body. These compounds can reduce inflammation and lower the risk of chronic diseases. By incorporating this nutritious ingredient into your diet, you’re not only enjoying a delicious soup but also supporting your overall health.

Perfect for Meal Prep

This healthy butternut squash soup is an ideal option for meal prepping. It stores well in the refrigerator for up to five days, making it a convenient choice for busy weeks. You can easily portion it into individual servings and reheat as needed, providing you with a wholesome meal that’s ready in minutes. Plus, the flavors deepen and improve after a day or two, making leftovers even more delightful.

For those who prefer freezing their meals, this soup freezes beautifully. Simply allow it to cool completely before transferring to airtight containers or freezer bags. When you're ready to enjoy it, just thaw in the refrigerator overnight and reheat on the stovetop or in the microwave. This strategy not only saves time but also ensures you always have a healthy meal on hand.

Versatile Serving Suggestions

While this butternut squash soup is delicious on its own, there are plenty of ways to elevate your dining experience. Consider pairing it with a slice of crusty whole-grain bread or a light salad to create a balanced meal. For an extra protein boost, add some roasted chickpeas or grilled chicken on top. You can also sprinkle some toasted pumpkin seeds for added crunch and nutrition.

If you want to experiment with flavors, try adding a dollop of Greek yogurt or a swirl of coconut milk just before serving. These additions will introduce creaminess and a subtle richness to the soup. For those who enjoy a bit of heat, a dash of cayenne pepper or a drizzle of sriracha can give your soup an exciting kick.

Ingredients

Gather the following ingredients for a delicious butternut squash soup:

Ingredients

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

Make sure to prepare all ingredients before you start cooking for a smoother process.

Instructions

Follow these simple steps to create your healthy butternut squash soup:

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until softened. Stir in the minced garlic and cook for an additional minute.

Add Squash and Spices

Add the cubed butternut squash, ground ginger, ground cinnamon, salt, and pepper to the pot. Stir well to combine.

Pour in the Broth

Pour in the vegetable broth, bringing the mixture to a boil. Reduce the heat to low and let it simmer for about 25 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, puree the soup until smooth. Alternatively, you can transfer the soup in batches to a blender. Adjust seasoning if necessary.

Serve

Serve hot, garnished with fresh parsley if desired. Enjoy your healthy butternut squash soup!

Let the soup cool slightly before storing any leftovers in an airtight container in the refrigerator.

Storage Tips

To ensure the freshness and flavor of your butternut squash soup, proper storage is essential. Store it in an airtight container in the fridge, where it will remain good for up to five days. For longer storage, freezing is a great option. Just make sure to cool the soup completely before transferring it to freezer-safe containers. It can last in the freezer for up to three months, allowing you to enjoy it at your convenience.

When reheating, do so gently to preserve the soup's creamy texture. If it appears too thick after freezing, simply add a splash of broth or water while warming it up to achieve your desired consistency.

Customizing Your Soup

One of the best aspects of this butternut squash soup is its versatility. Feel free to customize the flavors to suit your palate. For a hint of sweetness, add a chopped apple or a splash of maple syrup during cooking. If you prefer a spicier profile, consider adding a pinch of nutmeg or a few slices of fresh jalapeño.

Herbs can also enhance the soup's flavor. Fresh thyme or rosemary can add an aromatic touch, while a sprinkle of fresh dill before serving provides a refreshing finish. Experimenting with different spices and ingredients can turn this simple recipe into a variety of delightful dishes.

Questions About Recipes

→ Can I use frozen butternut squash?

Yes, frozen butternut squash can be used. Just ensure it’s thawed before cooking.

→ Is this soup vegan?

Yes, this recipe is completely vegan as it uses vegetable broth and no dairy.

→ How can I make it spicier?

You can add a pinch of cayenne pepper or some chopped jalapeños for extra heat.

→ Can I store leftovers?

Absolutely! Store in an airtight container in the refrigerator for up to 5 days.