Butternut squash soup is a comforting and nutritious dish that warms the soul. This healthy version is not only easy to make but also packed with flavor and vitamins.
Why You'll Love This Recipe
- Creamy texture without the cream
- Naturally sweet and savory flavors
- Perfect for meal prep and freezing
The Benefits of Butternut Squash
Butternut squash is not only delicious but also packed with nutrients. Rich in vitamins A and C, this versatile vegetable supports eye health and boosts your immune system. Additionally, it's high in fiber, which aids digestion and promotes a feeling of fullness, making it an excellent choice for those looking to maintain a healthy weight.
Incorporating butternut squash into your diet can also contribute to heart health. Its potassium content helps regulate blood pressure, while antioxidants can reduce inflammation in the body. This makes butternut squash a perfect base for hearty soups that not only satisfy your taste buds but also nourish your body.
Perfect for Any Season
This healthy butternut squash soup is a fantastic dish for any time of year. In the fall and winter, it provides warmth and comfort, while in the spring and summer, it can be served chilled for a refreshing twist. Its versatility ensures that you can enjoy it in various ways, whether as a cozy dinner or a light lunch.
What’s more, this soup can easily adapt to different dietary needs. It's vegan, gluten-free, and can be made nut-free, allowing everyone to enjoy its rich flavor without worry. Simply adjust the seasonings and toppings to create a soup that fits your preferences, making it a staple in your cooking repertoire.
Meal Prep and Storage Tips
One of the best aspects of this butternut squash soup is its suitability for meal prep. You can make a large batch and store it in the fridge for up to five days, making it perfect for quick lunches or dinners. Simply reheat on the stove or in the microwave when you're ready to enjoy.
For longer storage, consider freezing the soup in individual portions. Use airtight containers or freezer bags to ensure freshness. When you're in need of a comforting meal, just thaw and reheat, and you’ll have a nutritious dish ready in no time. This makes it a fantastic option for busy weeknights or unexpected guests.
Ingredients
Main Ingredients
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground ginger
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 2 tablespoons olive oil
Gather all your ingredients before you start cooking for a smooth process!
Instructions
Sauté the Aromatics
In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, sautéing until translucent, about 5 minutes.
Cook the Squash
Add the diced butternut squash, ground ginger, and cumin to the pot. Stir well and cook for another 5 minutes.
Add Broth and Simmer
Pour in the vegetable broth, bring to a boil, then reduce heat and let it simmer for 20 minutes or until the squash is tender.
Blend the Soup
Use an immersion blender to puree the soup until smooth. Alternatively, carefully transfer to a blender in batches.
Season and Serve
Season with salt and pepper to taste. Serve hot, optionally garnished with a drizzle of olive oil or a sprinkle of herbs.
Enjoy your healthy butternut squash soup!
Nutritional Information
This healthy butternut squash soup is not only flavorful but also packed with nutritional benefits. A typical serving contains approximately 180 calories, which makes it a low-calorie option for those mindful of their intake. The fiber content is particularly impressive, helping to keep you full and satisfied.
The vitamins and minerals in butternut squash, combined with the wholesome ingredients in this recipe, create a well-rounded meal that supports overall health. With plenty of vitamin A, vitamin C, and potassium, it's a nutrient-dense option that fuels your body with essential goodness.
Variations and Add-Ins
Feel free to get creative with this butternut squash soup by adding your favorite ingredients. For a touch of heat, consider incorporating a pinch of cayenne pepper or a dash of hot sauce. If you enjoy a more complex flavor, try adding a tablespoon of maple syrup or apple cider vinegar for a hint of sweetness and acidity.
You can also enhance the soup's texture by adding cooked lentils or beans for added protein. For a richer flavor, consider stirring in a splash of coconut milk just before serving. These variations allow you to customize the soup to your palate and nutritional needs.
Questions About Recipes
→ Can I use frozen butternut squash?
Yes, frozen butternut squash can be used. Just adjust the cooking time as needed.
→ How long can I store the soup?
The soup can be stored in an airtight container in the fridge for up to 5 days or frozen for up to 3 months.
→ Can I add other vegetables to the soup?
Absolutely! Carrots, sweet potatoes, or even spinach can be great additions.
→ Is this soup vegan?
Yes, this recipe is completely vegan as it uses vegetable broth.
Healthy Butternut Squash Soup
Healthy butternut squash soup
Created by: Emily
Recipe Type: Healthy & Light
Skill Level: Beginner
Final Quantity: 4 servings
What You'll Need
Main Ingredients
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground ginger
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 2 tablespoons olive oil
How-To Steps
In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, sautéing until translucent, about 5 minutes.
Add the diced butternut squash, ground ginger, and cumin to the pot. Stir well and cook for another 5 minutes.
Pour in the vegetable broth, bring to a boil, then reduce heat and let it simmer for 20 minutes or until the squash is tender.
Use an immersion blender to puree the soup until smooth. Alternatively, carefully transfer to a blender in batches.
Season with salt and pepper to taste. Serve hot, optionally garnished with a drizzle of olive oil or a sprinkle of herbs.
Nutritional Breakdown (Per Serving)
- Calories: 200 kcal
- Total Fat: 8g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 300mg
- Total Carbohydrates: 30g
- Dietary Fiber: 6g
- Sugars: 5g
- Protein: 3g