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 diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 cup coconut milk; 1 tsp ground ginger; 1 tsp ground cumin; Salt and pepper to taste

Highlighted under: Healthy & Light

This Healthy Butternut Squash Soup is a comforting and nutritious dish that warms you from the inside out. Perfect for chilly days!

Created by

Emily

Last updated on 2025-12-24T12:09:40.746Z

This Healthy Butternut Squash Soup is not only delicious but also packed with nutrients. It's made with fresh butternut squash, aromatic spices, and a touch of cream for a velvety finish. Enjoy it as a starter or a main dish any day of the week!

        Why You'll Love This Recipe
        Creamy texture that's both satisfying and healthy
Rich in vitamins and low in calories
Easy to make and perfect for meal prep
A comforting dish that warms you up during colder months

      

The Benefits of Butternut Squash

Butternut squash is not only delicious but also incredibly nutritious. Packed with vitamins A and C, it supports a healthy immune system and promotes good vision. Additionally, this vibrant vegetable contains antioxidants that help combat free radicals in the body, reducing the risk of chronic diseases. Its naturally sweet flavor makes it a favorite for soups and purees, providing a satisfying base for various dishes.

Moreover, butternut squash is rich in dietary fiber, which aids digestion and keeps you feeling full longer. This makes it an excellent choice for those looking to maintain a healthy weight. Incorporating butternut squash into your diet is a simple way to enhance your meals while boosting your nutritional intake.

Coconut Milk: A Creamy Alternative

Coconut milk adds a luxurious creaminess to this butternut squash soup without the heavy calories of traditional cream. It's a fantastic alternative for those who are lactose intolerant or following a dairy-free lifestyle. The subtle sweetness of coconut milk complements the earthy flavors of the squash, creating a harmonious blend that's both comforting and indulgent.

Rich in healthy fats, coconut milk can help improve heart health and support weight loss when consumed in moderation. It also provides a creamy texture that enhances the overall mouthfeel of the soup, making it a delightful experience with every spoonful.

Perfect for Meal Prep

This Healthy Butternut Squash Soup is not only easy to make but also perfect for meal prep. You can whip up a large batch and store it in the refrigerator for up to a week or freeze individual portions for later use. This makes it a convenient option for busy weekdays when you need a quick and nutritious meal.

Simply reheat the soup on the stove or in the microwave, and you’ll have a delicious and warming dish ready in minutes. This makes it an ideal choice for anyone looking to simplify their cooking routine while still enjoying healthy, homemade meals.

Ingredients

Main Ingredients

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 cup coconut milk
1 tsp ground ginger
1 tsp ground cumin
Salt and pepper to taste

Make sure to use fresh ingredients for the best flavor!

Instructions

Sauté the Aromatics

In a large pot, heat a tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is translucent.

Cook the Squash

Add the diced butternut squash to the pot along with the vegetable broth. Bring to a boil, then reduce the heat and let it simmer for about 25 minutes, or until the squash is tender.

Blend the Soup

Use an immersion blender to puree the soup until smooth. Alternatively, you can transfer it to a blender in batches. Stir in the coconut milk, ginger, cumin, salt, and pepper.

Serve

Serve the soup hot, garnished with a drizzle of coconut milk or a sprinkle of fresh herbs if desired.

Enjoy your healthy and delicious butternut squash soup!

Storage Tips

To store leftover butternut squash soup, let it cool to room temperature before transferring it to an airtight container. It can be kept in the refrigerator for up to 5 days. If you want to keep it longer, consider freezing the soup in portion-sized containers or freezer bags. Just make sure to label them with the date so you can keep track of freshness.

When you’re ready to enjoy your frozen soup, simply thaw it in the refrigerator overnight and reheat it on the stove. If you find the soup has thickened during storage, feel free to add a splash of vegetable broth or coconut milk while reheating to reach your desired consistency.

Serving Suggestions

This butternut squash soup pairs beautifully with a variety of toppings and sides. For added texture, consider garnishing it with roasted pumpkin seeds or a dollop of Greek yogurt. Fresh herbs like cilantro or parsley can also brighten the flavors and add a pop of color to your bowl.

For a heartier meal, serve the soup alongside a slice of crusty whole-grain bread or a fresh salad. This will create a balanced and satisfying dining experience, perfect for lunch or dinner.

Questions About Recipes

→ Can I use frozen butternut squash?

Yes, frozen butternut squash works well. Just make sure to adjust cooking times as needed.

→ Is this soup vegan?

Yes, this recipe is vegan-friendly as it uses vegetable broth and coconut milk.

→ How can I make this soup spicier?

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

→ Can I freeze leftovers?

Absolutely! This soup freezes well. Just store it in an airtight container for up to 3 months.