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 cumin; Salt and pepper to taste; 1/2 cup coconut milk (optional for creaminess)

Highlighted under: Healthy & Light

This healthy butternut squash soup is creamy, comforting, and packed with nutrients. Perfect for chilly days!

Created by

Emily

Last updated on 2025-12-24T13:39:39.926Z

Butternut squash soup is a staple in many kitchens, loved for its rich flavor and velvety texture. This healthy version uses simple ingredients that allow the natural sweetness of the squash to shine through.

        Reasons to Love This Recipe
        Rich and creamy without heavy cream
Packed with vitamins and antioxidants
Perfectly spiced for a comforting meal
Easy to make and perfect for meal prep

      

Nutritional Benefits of Butternut Squash

Butternut squash is a nutritional powerhouse, rich in vitamins A and C, which are essential for maintaining healthy skin and boosting the immune system. The high fiber content in butternut squash aids digestion and helps you feel fuller for longer, making it an excellent addition to a balanced diet. Plus, its natural sweetness can help satisfy cravings for less healthy options.

This versatile vegetable is also low in calories and contains antioxidants that may reduce the risk of chronic diseases. Incorporating butternut squash into your meals not only enhances flavor and texture but also contributes to your overall health.

Perfect Comfort Food for Any Season

There’s something incredibly comforting about a warm bowl of soup, especially on chilly days. This butternut squash soup is not just delicious; it’s also nourishing and satisfying. Its creamy texture and rich flavors make it a great choice for a cozy dinner or a light lunch.

This soup can be easily customized with your favorite spices or toppings, such as roasted seeds or fresh herbs, allowing you to tailor it to your taste. Whether you're enjoying it on a cold winter evening or as a light meal in the fall, it brings warmth and happiness.

Meal Prep Made Easy

One of the best features of this butternut squash soup is its suitability for meal prep. You can make a large batch at the beginning of the week and portion it out for quick and easy lunches or dinners. Just store it in airtight containers in the refrigerator or freezer for convenience.

Reheating is a breeze, and you can enjoy the same comforting flavors throughout the week without spending extra time in the kitchen. This approach to meal prep not only saves time but also ensures you have a nutritious option ready to go whenever you need it.

Ingredients

For the Soup

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 cumin
Salt and pepper to taste
1/2 cup coconut milk (optional for creaminess)

Gather all your ingredients before starting for a smoother cooking experience.

Instructions

Sauté the Vegetables

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

Add the Squash

Add the cubed butternut squash to the pot and stir for another 5 minutes.

Simmer the Soup

Pour in the vegetable broth and add the cumin, salt, and pepper. 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, allow the soup to cool slightly before blending in batches.

Finish with Coconut Milk

Stir in the coconut milk for extra creaminess, if desired. Adjust seasoning to taste.

Serve hot, topped with a sprinkle of pumpkin seeds or fresh herbs if desired.

Serving Suggestions

This creamy butternut squash soup pairs wonderfully with crusty bread or a light salad, making for a wholesome meal. You can also top it with roasted pumpkin seeds, a drizzle of balsamic reduction, or a sprinkle of fresh herbs for added flavor and texture.

For a heartier option, consider serving it alongside grilled cheese sandwiches or quinoa salad. The combination of flavors and textures will elevate your dining experience and provide a satisfying meal.

Storage Tips

To store leftover butternut squash soup, let it cool completely before transferring it to airtight containers. It can be kept in the refrigerator for up to four days or frozen for up to three months. When freezing, consider portioning it into individual servings for easy access later.

When you're ready to enjoy it again, simply reheat on the stove over low heat, stirring occasionally. If the soup has thickened, you may want to add a splash of vegetable broth or water to reach your desired consistency.

Questions About Recipes

→ Can I make this soup ahead of time?

Yes, this soup stores well in the fridge for up to 4 days or can be frozen for up to 3 months.

→ What can I substitute for coconut milk?

You can use regular milk, almond milk, or simply omit it for a lighter soup.

→ Is butternut squash soup vegan?

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

→ Can I add other vegetables to the soup?

Absolutely! Carrots, sweet potatoes, or even apples can add great flavor and nutrition.