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 teaspoon ground ginger; 1 teaspoon cinnamon; Salt and pepper to taste; 2 tablespoons olive oil; Chopped fresh herbs (like parsley or cilantro); Pumpkin seeds; A drizzle of coconut cream

Highlighted under: Healthy & Light

This Healthy Butternut Squash Soup is a comforting and nutritious dish perfect for any season. Packed with flavor and vitamins, it's a great way to enjoy the natural sweetness of squash.

Created by

Chelsea Payne

Last updated on 2025-12-24T13:24:30.811Z

Butternut squash is not only delicious but also packed with nutrients. This soup is a perfect way to keep warm during the colder months while maintaining a healthy diet.

        You'll Love This Recipe Because
        Rich, velvety texture that's incredibly satisfying
Naturally sweet and flavorful from wholesome ingredients
Easy to make and perfect for meal prep

      

Nutritional Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with essential nutrients. It's an excellent source of vitamins A and C, which are vital for maintaining healthy skin, vision, and a robust immune system. Additionally, this vibrant vegetable is high in fiber, promoting digestive health and aiding in weight management. By incorporating butternut squash into your diet, you can enjoy a satisfying meal that supports your overall well-being.

The natural sweetness of butternut squash makes it a perfect addition to soups, allowing you to reduce the need for added sugars or sweeteners. When combined with warm spices like ginger and cinnamon, this soup becomes a delightful autumn-inspired dish that can be enjoyed year-round. Not only does it taste great, but it also provides a guilt-free way to satisfy your cravings.

Versatile Serving Suggestions

This Healthy Butternut Squash Soup can be enjoyed in various ways, making it an incredibly versatile dish. Serve it as a starter for a cozy dinner party, or pair it with a fresh salad and crusty bread for a wholesome lunch. The creamy texture of the soup complements a variety of sides, allowing you to create a balanced meal that everyone will love.

For a heartier option, consider adding cooked grains like quinoa or brown rice directly into the soup. This will not only enhance the texture but also make the dish more filling, perfect for those chilly days when you need something warm and comforting. With its adaptability, this soup can easily become a staple in your meal rotation, ensuring you always have a healthy option on hand.

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 cinnamon
Salt and pepper to taste
2 tablespoons olive oil

Optional Toppings

Chopped fresh herbs (like parsley or cilantro)
Pumpkin seeds
A drizzle of coconut cream

Instructions

Sauté the Aromatics

In a large pot, heat olive oil over medium heat. Add chopped onion and sauté until translucent, about 5 minutes. Stir in minced garlic and cook for another minute.

Cook the Squash

Add the diced butternut squash, ground ginger, cinnamon, salt, and pepper. Stir to combine and cook for about 5 minutes.

Add Broth and Simmer

Pour in the vegetable broth, bring to a boil, then reduce heat and let 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 countertop blender in batches.

Serve warm, topped with your choice of optional toppings.

Storage and Meal Prep Tips

This butternut squash soup is perfect for meal prep! After cooking, allow the soup to cool before transferring it to airtight containers. It can be stored in the refrigerator for up to five days or frozen for up to three months. When you're ready to enjoy it, simply reheat on the stovetop or in the microwave, adding a splash of vegetable broth if needed to restore its creamy consistency.

To make your weekly meal prep even easier, consider doubling the recipe. This way, you can have a nutritious and satisfying lunch ready to go for multiple days. Preparing large batches of soup not only saves time but also ensures you have a delicious, healthy option available whenever hunger strikes.

Customizing Your Soup

One of the best aspects of this butternut squash soup is its adaptability. Feel free to experiment with different spices and herbs to suit your taste preferences. For a spicier kick, add a pinch of cayenne pepper or some chopped jalapeños. Alternatively, you can infuse the soup with herbs like thyme or rosemary for a more aromatic flavor profile.

If you're looking to boost the nutritional content further, consider adding other vegetables such as carrots or sweet potatoes. These additions will enhance the soup's sweetness while providing additional vitamins and minerals. Remember, the key to a great soup is balancing flavors, so taste and adjust as you go!

Questions About Recipes

→ Can I freeze butternut squash soup?

Yes, this soup freezes well. Just let it cool completely before transferring to airtight containers.

→ What can I serve with butternut squash soup?

It pairs wonderfully with crusty bread, a fresh salad, or grilled cheese sandwiches.

→ Can I make this soup spicy?

Absolutely! Add a pinch of cayenne pepper or red pepper flakes for a kick.

→ Is this soup gluten-free?

Yes, all the ingredients in this recipe are gluten-free.