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 diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground ginger; 1 teaspoon ground cinnamon; Salt and pepper to taste; 1 tablespoon olive oil

Highlighted under: Healthy & Light

This healthy butternut squash soup is a creamy and comforting dish that’s perfect for chilly days.

Created by

Abigail Foster

Last updated on 2025-12-24T19:00:48.136Z

This butternut squash soup is not only delicious but also packed with nutrients. The natural sweetness of the squash paired with warm spices makes it a perfect dish for any season.

        Why You'll Love This Recipe
        Creamy texture without heavy cream
Nutritious and packed with vitamins
Easy to make with minimal ingredients

      

The Benefits of Butternut Squash

Butternut squash is not only delicious but also incredibly nutritious. It is rich in vitamins A and C, which are essential for maintaining healthy skin and a strong immune system. The high fiber content aids in digestion and helps keep you feeling full longer, making it a great choice for those watching their weight.

Additionally, butternut squash contains antioxidants that can help reduce inflammation in the body. This makes it a fantastic ingredient for those looking to improve their overall health. Incorporating butternut squash into your diet can also support eye health due to its high beta-carotene levels, which the body converts into vitamin A.

A Versatile Soup for Any Occasion

This butternut squash soup isn't just for chilly days; it's a versatile dish that can be enjoyed year-round. Serve it as a starter at dinner parties or as a light lunch alongside a fresh salad. Its creamy texture and warm flavors make it a favorite among both adults and children.

You can also customize this soup to suit your taste. Add a pinch of nutmeg for a warm, spiced flavor, or throw in some roasted red peppers for a twist. Top it with croutons or pumpkin seeds for added crunch. The possibilities are endless!

Storage and Meal Prep Tips

This healthy butternut squash soup is perfect for meal prep! You can make a big batch and store it in the refrigerator for up to a week. Just be sure to let the soup cool completely before transferring it to an airtight container. Reheat it on the stove or in the microwave when you're ready to enjoy it again.

If you want to keep it even longer, this soup freezes beautifully. Portion it out into freezer-safe containers, and it can last for up to three months in the freezer. Just remember to label them with the date, so you know when to use them by. Thaw overnight in the refrigerator before reheating for the best results.

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 ground cinnamon
Salt and pepper to taste
1 tablespoon olive oil

Feel free to add a splash of coconut milk for extra creaminess.

Instructions

Sauté the Aromatics

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

Cook the Squash

Add the diced butternut squash, vegetable broth, ground ginger, and cinnamon. Bring to a boil, then reduce heat and simmer for 25 minutes or until the squash is tender.

Blend the Soup

Remove from heat and use an immersion blender to puree the soup until smooth. If using a regular blender, allow to cool slightly before blending in batches.

Season and Serve

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

Enjoy your healthy butternut squash soup with crusty bread!

Nutritional Information

This butternut squash soup is not only delicious but also packed with nutrients. A typical serving contains approximately 150 calories, making it a low-calorie option for those looking to maintain a healthy diet. With its high fiber content, it supports digestive health and helps keep you satiated.

Each bowl is rich in vitamins, particularly vitamin A and C, which are vital for immune function and skin health. Additionally, the inclusion of garlic and onions adds further health benefits, including anti-inflammatory properties and support for heart health.

Serving Suggestions

For a complete meal, serve this healthy butternut squash soup with a side of whole-grain bread or a hearty salad. The contrast of textures will elevate your dining experience and keep you satisfied longer. Consider pairing it with a light protein like grilled chicken or chickpeas for an extra boost.

For an elegant touch, garnish the soup with a swirl of coconut cream or a sprinkle of fresh herbs like parsley or chives. These additions not only enhance the presentation but also add layers of flavor that complement the sweetness of the squash.

Questions About Recipes

→ Can I use frozen butternut squash?

Yes, frozen butternut squash works well and can save time on prep.

→ Is this soup vegan?

Yes, this recipe is entirely plant-based and vegan-friendly.

→ How can I make it spicier?

Add a pinch of cayenne pepper or a dash of hot sauce for some heat.

→ Can I store leftovers?

Absolutely! Store in an airtight container in the fridge for up to 4 days.