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 cumin; Salt and pepper to taste; 1 tablespoon olive oil; 1/2 cup coconut milk (optional)

Highlighted under: Healthy & Light

A warm and comforting bowl of healthy butternut squash soup that's perfect for chilly days.

Created by

Chelsea Payne

Last updated on 2025-12-24T13:12:35.985Z

This healthy butternut squash soup is not only nutritious but also incredibly delicious. Made with fresh ingredients, it's perfect for a cozy dinner or to warm you up on a cold day.

        Why You Will Love This Recipe
        Creamy and velvety texture that is soothing to the palate
Naturally sweet and savory flavors that delight the taste buds
Packed with vitamins and nutrients, making it a guilt-free indulgence

      

Nutritional Benefits

Butternut squash is not only delicious but also loaded with nutrients. It's an excellent source of vitamins A and C, both of which are essential for maintaining healthy skin and immune function. Additionally, the high fiber content in butternut squash aids in digestion and promotes a feeling of fullness, making this soup a great choice for those watching their weight.

The inclusion of garlic and onion not only enhances the flavor but also provides additional health benefits. Garlic is known for its immune-boosting properties, while onions are rich in antioxidants and can help reduce inflammation. Together, these ingredients create a hearty soup that nourishes the body and comforts the soul.

Cooking Tips

For a smoother texture, make sure to cut the butternut squash into evenly-sized cubes. This ensures that they cook uniformly, allowing for a consistent blend when you puree the soup. If you prefer a chunkier texture, reserve some of the cooked squash before blending and stir it back into the soup after pureeing.

If you're looking to enhance the flavor profile of your soup, consider adding spices like nutmeg or cinnamon. A pinch of these spices can elevate the natural sweetness of the butternut squash and add a warm, cozy aroma, perfect for those chilly days.

Serving Suggestions

This butternut squash soup pairs wonderfully with crusty bread or a light salad for a complete meal. For a heartier option, serve it alongside grilled cheese sandwiches or a quinoa salad. The contrasting textures and flavors will create a balanced dining experience that satisfies any palate.

To add a touch of elegance, consider garnishing the soup with roasted pumpkin seeds or a swirl of coconut milk. These not only enhance the presentation but also add a delightful crunch or creaminess that complements the soup's velvety texture.

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 cumin
Salt and pepper to taste
1 tablespoon olive oil
1/2 cup coconut milk (optional)

Gather all ingredients before starting to ensure a smooth cooking process.

Instructions

Sauté the Vegetables

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

Cook the Squash

Add the cubed butternut squash, vegetable broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and 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 using a regular blender, carefully transfer the soup in batches. Stir in coconut milk if desired.

Serve

Serve hot, garnished with a drizzle of olive oil or a sprinkle of fresh herbs.

Enjoy the rich flavors of your homemade butternut squash soup!

Storage Tips

If you have leftovers, this butternut squash soup stores well in the refrigerator for up to five days. Simply transfer it to an airtight container and allow it to cool before refrigerating. To reheat, gently warm it on the stovetop or in the microwave until heated through, adding a little water or broth if it has thickened.

For longer storage, you can freeze the soup for up to three months. Portion it into freezer-safe containers or zip-top bags, removing as much air as possible. When you're ready to enjoy, thaw in the refrigerator overnight and reheat as suggested.

Variations to Try

Feel free to customize this recipe to suit your taste preferences. For a spicy kick, add a chopped jalapeño or a pinch of red pepper flakes during the cooking process. This will give your soup an exciting depth of flavor that can brighten up your meal.

If you're a fan of herbs, try adding fresh thyme or sage while the soup simmers. These herbs complement the sweetness of the butternut squash beautifully and add a fragrant note that elevates the overall dish.

Questions About Recipes

→ Can I use frozen butternut squash?

Yes, frozen butternut squash is a convenient option and can be used in this recipe.

→ How long can I store leftovers?

Leftover soup can be stored in the refrigerator for up to 5 days in an airtight container.

→ Can I make this soup vegan?

Absolutely! Simply omit the coconut milk or use a plant-based cream substitute.

→ Is this soup gluten-free?

Yes, all the ingredients used in this recipe are gluten-free, making it suitable for those with gluten intolerance.