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 tsp ground ginger; 1 tsp ground cinnamon; Salt and pepper to taste; 1 tbsp olive oil

Highlighted under: Healthy & Light

A warm and comforting bowl of healthy butternut squash soup, perfect for chilly days.

Created by

Lillian Hayes

Last updated on 2025-12-24T14:09:40.844Z

This healthy butternut squash soup is not only delicious but also packed with nutrients. The natural sweetness of the squash combined with warm spices makes it a delightful choice for a comforting meal.

        Why You'll Love This Recipe
        Creamy texture without heavy cream
Naturally sweet and savory flavors
Perfect for meal prep and freezing
Rich in vitamins and low in calories

      

The Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with nutrients. This vibrant orange vegetable is an excellent source of vitamins A and C, which are essential for maintaining healthy skin and boosting your immune system. Its high fiber content helps promote digestive health, making it a fantastic addition to any diet.

Additionally, butternut squash contains antioxidants that combat oxidative stress in the body. These compounds can help reduce inflammation and lower the risk of chronic diseases such as heart disease and diabetes. Incorporating butternut squash into your meals is a simple way to enhance your overall health.

The natural sweetness of butternut squash means it can satisfy cravings for rich, creamy foods without the need for excessive calories. This makes it a perfect base for soups, allowing you to enjoy a comforting dish that nourishes your body.

Perfect for Any Season

Although butternut squash soup is often associated with fall and winter, it can be enjoyed year-round. Its warm, inviting flavors make it a staple for chilly days, but it also serves as a refreshing dish during the warmer months when served chilled. This versatility makes it a go-to recipe for any occasion.

This soup is not only comforting but also incredibly easy to prepare. With minimal prep time and straightforward cooking steps, it’s a great option for busy weeknights or a cozy weekend meal. Plus, the ingredients are readily available at most grocery stores, making it accessible to everyone.

Consider pairing this soup with a fresh salad or crusty bread for a complete meal. It’s also a hit at gatherings, providing an elegant yet comforting option that guests will love.

Meal Prep and Storage Tips

One of the best features of this healthy butternut squash soup is its suitability for meal prep. Make a large batch over the weekend and store it in individual portions for quick lunches or dinners throughout the week. Simply reheat on the stove or in the microwave for a nutritious meal in minutes.

If you want to store the soup for an extended period, it freezes beautifully. Allow it to cool completely before transferring it to airtight containers or freezer bags. Label them with the date, and you can enjoy this delicious soup for up to three months. Just thaw and reheat when you're ready to enjoy it again.

When storing leftovers, be sure to keep them in the refrigerator and consume them within three to four days for the best flavor. This flexibility makes it an ideal choice for busy families or anyone looking to maintain a healthy diet without spending hours in the kitchen.

Ingredients

Main Ingredients

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

Instructions

Cooking Instructions

Sauté the Vegetables

In a large pot, heat olive oil over medium heat. Add chopped onion and minced garlic, sauté until fragrant and translucent, about 5 minutes.

Add Squash and Spices

Stir in the diced butternut squash, ground ginger, and ground cinnamon. Cook for another 5 minutes, allowing the flavors to meld.

Add Broth and Simmer

Pour in the vegetable broth and bring to a boil. Reduce the heat and let it 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, blend in batches and return to pot.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with a drizzle of olive oil or a sprinkle of fresh herbs if desired.

Enjoy Your Soup!

Serving Suggestions

To elevate your butternut squash soup experience, consider garnishing it with a drizzle of high-quality olive oil. This adds richness and complements the soup's natural flavors beautifully. You can also sprinkle some toasted pumpkin seeds on top for a delightful crunch and added nutrition.

For those who enjoy a bit of spice, a pinch of cayenne pepper or a dash of hot sauce can give the soup an exciting kick. Fresh herbs such as thyme or parsley can also enhance the presentation and add freshness to each bowl, making your soup not only delicious but visually appealing.

Nutritional Information

This healthy butternut squash soup is not only low in calories but also rich in essential nutrients. A single serving typically contains around 150 calories, making it a guilt-free choice for those watching their weight. It's packed with vitamins and minerals, providing a great way to meet your daily nutritional needs.

The fiber content in the soup helps to keep you full longer, reducing the temptation for unhealthy snacking. Additionally, the combination of healthy fats from olive oil and the natural sugars in butternut squash creates a balanced meal that will keep your energy levels stable throughout the day.

Variations to Try

While this recipe is delicious as is, feel free to experiment with additional ingredients to make it your own. For a creamier texture, blend in a cup of coconut milk or add a potato for extra creaminess without compromising health benefits. Both options will give the soup a unique twist.

You can also incorporate other vegetables such as carrots or sweet potatoes for added flavor and nutrition. Each variation brings a new depth to the soup, allowing you to create a different experience every time you make it.

Questions About Recipes

→ Can I make this soup vegan?

Yes, this soup is already vegan as it uses vegetable broth.

→ How can I store leftovers?

Store in an airtight container in the fridge for up to 5 days, or freeze for up to 3 months.

→ Can I add other vegetables?

Absolutely! Carrots, celery, or sweet potatoes would complement this soup well.

→ How do I make it spicier?

Add a pinch of cayenne pepper or a dash of hot sauce to the soup for an extra kick.