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 large butternut squash, peeled and cubed; 1 medium onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 tablespoon olive oil; Salt and pepper to taste; 1/2 teaspoon ground nutmeg; 1/2 teaspoon ground cinnamon

Highlighted under: Healthy & Light

This healthy butternut squash soup is the perfect blend of flavors and nutrients, making it a comforting dish for any season.

Created by

Rebecca Mills

Last updated on 2025-12-24T13:03:42.641Z

This healthy butternut squash soup is not only delicious but also packed with vitamins and minerals. It's a great way to warm up on a chilly day!

        Why You'll Love This Recipe
        Creamy texture without the added cream
Naturally sweet and full of flavor
Nutritious and guilt-free comfort food
Easy to make and perfect for meal prep

      

The Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with essential nutrients. Rich in vitamins A and C, it supports a healthy immune system and promotes good vision. The vibrant orange color indicates a high level of beta-carotene, which the body converts into vitamin A. Additionally, this versatile vegetable is a great source of dietary fiber, aiding in digestion and helping to keep you feeling full longer.

Incorporating butternut squash into your diet can also contribute to heart health. It's low in calories and high in potassium, which helps regulate blood pressure. Furthermore, the antioxidants present in butternut squash may reduce inflammation and lower the risk of chronic diseases, making it a smart addition to any meal plan.

A Perfect Meal for Any Occasion

This healthy butternut squash soup is ideal for any season, offering warmth and comfort during the colder months while remaining light enough for a refreshing dish in warmer weather. Its naturally sweet flavor makes it a crowd-pleaser, perfect for family dinners or entertaining guests. Plus, it can easily be paired with a crisp salad or crusty bread for a complete meal.

Whether you're looking for a quick weeknight dinner or a dish to impress at a gathering, this soup fits the bill. It's simple to prepare and can be made in advance, making it a fantastic option for meal prep. Just store it in the refrigerator or freezer, and reheat when you're ready to enjoy!

Customizing Your Soup

One of the great aspects of this butternut squash soup is its versatility. Feel free to customize it with your favorite herbs and spices. For a hint of heat, add a pinch of cayenne pepper or some fresh ginger during cooking. If you enjoy a more savory flavor, consider incorporating thyme or rosemary to enhance the depth of the soup.

Additionally, you can easily add other vegetables to the mix, such as carrots or sweet potatoes, to create a heartier soup. For a protein boost, consider stirring in some cooked lentils or chickpeas. This way, you can experiment with different combinations to suit your taste and dietary needs.

Ingredients

Main Ingredients

1 large butternut squash, peeled and cubed
1 medium onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 tablespoon olive oil
Salt and pepper to taste
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon

Feel free to add toppings like pumpkin seeds or a drizzle of olive oil for extra flavor!

Instructions

Sauté the Vegetables

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

Cook the Squash

Add the cubed butternut squash to the pot and stir for a few minutes. Pour in the vegetable broth and bring to a boil.

Simmer and Season

Reduce the heat and let the soup simmer for about 25 minutes, or until the squash is tender. Season with salt, pepper, nutmeg, and cinnamon.

Blend the Soup

Using an immersion blender, puree the soup until smooth. Alternatively, transfer to a blender in batches.

Serve

Serve hot, garnished with your choice of toppings.

This soup can be stored in the refrigerator for up to a week or frozen for longer storage.

Tips for the Best Soup

To ensure the best flavor, always use fresh ingredients. When selecting butternut squash, look for one that is firm and heavy for its size, with a matte skin. Avoid any with soft spots or blemishes. Properly peeling and cubing the squash can also make a significant difference in cooking time and texture.

If you prefer a chunkier soup, reserve some of the cubed squash before blending and add it back to the soup after pureeing. This addition creates a delightful contrast in texture and enhances the overall experience.

Storage and Reheating

This butternut squash soup can be stored in an airtight container in the refrigerator for up to five days. If you want to keep it longer, consider freezing it in portioned containers. When ready to enjoy, simply thaw overnight in the refrigerator before reheating on the stove or in the microwave.

When reheating, add a splash of vegetable broth or water to restore the soup's creamy consistency. Stir well and heat gently to avoid scorching the soup. This simple step will ensure your soup remains delicious and satisfying every time you enjoy it.

Questions About Recipes

→ Can I use frozen butternut squash?

Yes, frozen butternut squash works well in this recipe and can save you prep time.

→ How can I make this soup spicier?

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

→ Is this soup vegan?

Yes, this butternut squash soup is completely plant-based and vegan-friendly.

→ Can I add other vegetables?

Absolutely! Carrots, sweet potatoes, or celery can be great additions.