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 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1/2 teaspoon ground nutmeg; Salt and pepper to taste; 2 tablespoons olive oil; Optional: pumpkin seeds for garnish

Highlighted under: Healthy & Light

A comforting and nutritious soup perfect for any time of the year.

Created by

Chelsea Payne

Last updated on 2025-12-24T13:18:28.463Z

This Healthy Butternut Squash Soup is not only delicious but also packed with nutrients. It's the perfect way to warm up on a chilly day!

        Why You'll Love This Recipe
        Rich and creamy texture without the heavy cream
Naturally sweet and savory flavors combine beautifully
A great source of vitamins and fiber

      

The Health Benefits of Butternut Squash

Butternut squash is packed with nutrients, making it an excellent addition to your diet. It's rich in vitamins A and C, which are essential for maintaining healthy skin and vision. Additionally, this vibrant vegetable is a great source of potassium, which helps regulate blood pressure and supports heart health. Including butternut squash in your meals can contribute to overall well-being and vitality.

Moreover, butternut squash is high in fiber, promoting digestive health and aiding in weight management. Fiber helps you feel full longer, reducing the chances of overeating. This makes butternut squash an ideal ingredient for those looking to maintain a healthy lifestyle without sacrificing flavor. Incorporating this nutritious squash into your meals can be both delicious and beneficial.

Perfect Pairings for Your Soup

This healthy butternut squash soup pairs wonderfully with a variety of sides and toppings. A slice of whole-grain bread or a hearty salad can complement the soup's rich flavors beautifully. For a more substantial meal, consider serving it alongside a grilled cheese sandwich or a quinoa salad. These combinations not only enhance your dining experience but also provide a balanced meal.

If you're looking to add a touch of freshness, consider garnishing your soup with a dollop of yogurt or a drizzle of balsamic reduction. Fresh herbs like cilantro or parsley can also elevate the dish, adding a burst of color and flavor. Experimenting with different pairings can make your butternut squash soup even more enjoyable.

Storage and Reheating Tips

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
1/2 teaspoon ground nutmeg
Salt and pepper to taste
2 tablespoons olive oil
Optional: pumpkin seeds for garnish

Make sure to have all ingredients ready before you start cooking.

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 is translucent.

Add the Squash and Spices

Add the cubed butternut squash, ground cumin, nutmeg, salt, and pepper to the pot. Stir well to coat the squash with the spices.

Simmer the Soup

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

Blend and Serve

Using an immersion blender, blend the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup in batches to a standard blender. Serve hot, garnished with pumpkin seeds if desired.

Enjoy your healthy butternut squash soup!

Nutritional Information

This healthy butternut squash soup is not only tasty but also packed with nutrients. A standard serving provides a wealth of vitamins and minerals while being low in calories. It's a great option for those looking to enjoy a comforting meal without compromising their dietary goals. Each bowl is filled with fiber, aiding digestion, and keeping you satisfied longer.

Additionally, the spices used in this recipe—like cumin and nutmeg—offer their own health benefits. Cumin can enhance digestion and boost immunity, while nutmeg has anti-inflammatory properties. Together, these ingredients not only create a delicious flavor profile but also contribute positively to your overall health.

Tips for the Best Soup

To enhance the flavor of your butternut squash soup, consider roasting the squash before adding it to the pot. Roasting brings out its natural sweetness and adds a depth of flavor that boiling alone cannot achieve. Simply cut the squash into cubes, toss with olive oil, salt, and pepper, and roast in the oven until tender and caramelized.

Don't hesitate to experiment with additional spices or herbs! A pinch of cayenne pepper can add a subtle heat, while fresh thyme or rosemary can introduce an aromatic twist. Customize the recipe to suit your palate, and make it your very own signature dish.

Questions About Recipes

→ Can I use frozen butternut squash?

Yes, frozen butternut squash can be used. Just add it directly to the pot.

→ How long can I store leftovers?

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

→ Can I freeze this soup?

Yes, this soup freezes well. Just make sure to store it in an airtight container.

→ What can I serve with this soup?

This soup pairs well with crusty bread or a light salad.