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 onion, chopped; 2 garlic cloves, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1/2 teaspoon ground ginger; Salt and pepper to taste; 2 tablespoons olive oil; 1/2 cup coconut milk (optional)

Highlighted under: Healthy & Light

This Healthy Butternut Squash Soup is a creamy and delicious way to enjoy the flavors of fall while keeping your meal nutritious.

Created by

Emily

Last updated on 2025-12-24T14:24:39.336Z

This Healthy Butternut Squash Soup is perfect for chilly days. Bursting with flavor and packed with nutrients, it's a comforting dish that the whole family will love.

        Why You'll Love This Recipe
        Creamy texture without the heavy cream
Naturally sweet and savory flavors
Great source of vitamins and minerals
Easy to make and perfect for meal prep

      

The Nutritional Benefits of Butternut Squash

Butternut squash is a nutritional powerhouse, packed with vitamins A and C, which are essential for maintaining healthy vision and boosting the immune system. Additionally, it contains a wealth of antioxidants that help combat oxidative stress in the body. This vibrant orange vegetable is naturally low in calories, making it an excellent choice for those looking to enjoy hearty meals without the excess calories.

Beyond vitamins, butternut squash is a good source of dietary fiber, which aids in digestion and helps you feel full longer. This can be particularly beneficial for weight management. Incorporating butternut squash into your diet can support overall health, making it a perfect star ingredient in soups, stews, and other comforting dishes.

Perfect for Meal Prep

This Healthy Butternut Squash Soup is not only delicious but also an ideal option for meal prepping. Once prepared, the soup can be stored in the refrigerator for up to five days, allowing you to enjoy nutritious meals throughout the week without the hassle of daily cooking. Simply reheat portions as needed for a quick and satisfying lunch or dinner.

Additionally, this soup freezes well, making it easy to prepare a large batch and store for later use. Portion it into airtight containers or freezer bags, and you’ll have a wholesome meal ready to go whenever you need it. Just thaw and reheat, and you’ll have a warm, comforting bowl of soup in no time.

Variations and Add-Ins

While this butternut squash soup recipe is delightful on its own, feel free to get creative with variations. Consider adding other vegetables like carrots or sweet potatoes for added flavors and nutrients. You can also experiment with spices, such as nutmeg or chili powder, to give your soup a unique twist.

For those who enjoy a little protein, adding cooked lentils or beans can transform this soup into a heartier meal. Simply stir them in after blending, and let them heat through before serving. Topping your soup with roasted pumpkin seeds or a drizzle of balsamic glaze can also add an appealing crunch and flavor contrast to each bowl.

Ingredients

For the Soup

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

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 minced garlic, sautéing until the onion becomes translucent.

Cook the Squash

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

Add Broth and Simmer

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

Blend the Soup

Use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, carefully transfer to a blender in batches.

Finish with Coconut Milk

Stir in the coconut milk for extra creaminess, and adjust seasoning if necessary. Serve hot and enjoy!

Serve with a sprinkle of fresh herbs or a drizzle of olive oil for added flavor.

Serving Suggestions

This Healthy Butternut Squash Soup pairs wonderfully with a variety of accompaniments. For a complete meal, consider serving it alongside a fresh green salad topped with nuts and seeds for added texture and nutrition. Crusty whole-grain bread or a warm baguette makes an excellent choice for dipping, enhancing the comforting experience of this soup.

For a protein boost, grilled chicken or roasted chickpeas can be added directly into the soup or served on the side. Drizzling a little extra virgin olive oil or a sprinkle of fresh herbs like cilantro or parsley can elevate the flavors and presentations, making your meal not just healthy but visually appealing as well.

Storage Tips

To ensure the best quality and taste, store your Healthy Butternut Squash Soup in an airtight container. If refrigerating, it’s best consumed within five days. For longer storage, freezing is a great option. Allow the soup to cool completely before transferring it to freezer-safe containers to prevent freezer burn.

When reheating, always do so slowly to maintain the creamy texture. If the soup thickens during storage, simply add a splash of vegetable broth or water while reheating to restore its consistency. With proper storage, you can enjoy the delightful flavors of butternut squash soup at your convenience.

Questions About Recipes

→ Can I freeze butternut squash soup?

Yes, butternut squash soup freezes well. Just store it in an airtight container for up to 3 months.

→ What can I serve with butternut squash soup?

This soup pairs nicely with crusty bread or a fresh salad.

→ Can I make this soup vegan?

Yes, this recipe is already vegan if you omit the coconut milk or use a plant-based cream.

→ How can I make this soup spicier?

You can add a pinch of cayenne pepper or red pepper flakes for some heat.