Healthy Butternut Squash Soup

Name: Healthy Butternut Squash Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 medium butternut squash, peeled and cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground ginger; 1 teaspoon ground cinnamon; Salt and pepper to taste; 2 tablespoons olive oil

Highlighted under: Healthy & Light

This healthy butternut squash soup is creamy, flavorful, and packed with nutrients. Perfect for a cozy meal on a chilly day!

Created by

Emily

Last updated on 2025-12-24T14:09:37.824Z

This healthy butternut squash soup is a comforting dish that combines the natural sweetness of butternut squash with savory spices. It’s not only delicious but also nutritious, making it a perfect addition to your fall recipe repertoire.

        Why You Will Love This Recipe
        Creamy texture without the cream
Rich flavor with a hint of sweetness
Packed with vitamins and minerals
Easy to prepare and perfect for meal prep

      

Nutritional Benefits

Butternut squash is a nutrient powerhouse, offering a wealth of vitamins and minerals that are crucial for overall health. It's particularly high in vitamin A, which supports eye health and boosts the immune system. Additionally, the fiber content in butternut squash aids digestion and promotes a healthy gut, making this soup not only comforting but also beneficial for your well-being.

The inclusion of garlic and onion adds even more health benefits to this soup. Garlic is known for its antibacterial and antiviral properties, while onions are rich in antioxidants. Together, they create a flavorful base that enhances the soup's taste while delivering a boost to your immune system, especially during cold seasons.

Cooking Tips

To ensure your butternut squash is perfectly tender, choose a squash that feels heavy for its size and has a smooth, blemish-free skin. When cubing the squash, try to make the pieces uniform in size to promote even cooking. If you find peeling the squash challenging, you can roast it whole for a while to soften the skin before cutting it.

If you prefer a spicier kick, consider adding a pinch of cayenne pepper or a dash of hot sauce after blending the soup. This adds depth and a warm flavor, transforming the soup into a delightful dish that tantalizes your taste buds.

Storage and Serving Suggestions

This butternut squash soup is perfect for meal prep! It can be stored in an airtight container in the refrigerator for up to a week or frozen for up to three months. When reheating, you may need to add a splash of vegetable broth to restore its creamy consistency, especially if it thickens in the fridge.

Serve this soup as a standalone meal or pair it with a fresh salad and crusty bread for a complete dining experience. You can also top it with roasted pumpkin seeds or a dollop of yogurt for added texture and flavor, making each bowl even more satisfying.

Ingredients

For the Soup

1 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground ginger
1 teaspoon ground cinnamon
Salt and pepper to taste
2 tablespoons olive oil

Gather all the ingredients before starting the cooking process.

Instructions

Sauté the Onions and Garlic

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

Add the Squash and Spices

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

Pour in the Broth

Pour the vegetable broth into the pot and bring to a boil. Reduce the heat and let it simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. Alternatively, you can transfer the soup in batches to a blender. Blend until creamy and return to the pot.

Season and Serve

Season the soup with salt and pepper to taste. Serve hot, garnished with a drizzle of olive oil if desired.

Enjoy your healthy butternut squash soup with crusty bread or a side salad!

Why Butternut Squash?

Butternut squash is not just delicious; it's also incredibly versatile. It can be roasted, mashed, or pureed, making it an excellent ingredient for a variety of dishes beyond soups. Its natural sweetness pairs well with savory spices, allowing for creative culinary exploration.

Incorporating butternut squash into your diet can help reduce inflammation and lower the risk of chronic diseases. Its rich antioxidant content helps combat oxidative stress in the body, making it an excellent choice for health-conscious individuals.

Making It Your Own

Feel free to customize this healthy butternut squash soup by adding other vegetables like carrots, sweet potatoes, or even kale for added nutrition. Adjust the spices to suit your taste; a hint of nutmeg or a splash of coconut milk can elevate the flavor profile.

For those who enjoy a more robust flavor, consider incorporating roasted garlic or fresh herbs like thyme or sage. These additions can enhance the soup's aroma and make it even more inviting.

Questions About Recipes

→ Can I use frozen butternut squash?

Yes, frozen butternut squash works well. Just make sure to thaw it before cooking.

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or some chopped jalapeños to the soup for a spicy kick.

→ Can I store leftovers?

Yes, store leftovers in an airtight container in the refrigerator for up to 4 days.

→ Is this soup vegan?

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