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 ginger; 1 teaspoon ground cinnamon; Salt and pepper to taste; 1 tablespoon olive oil; Optional: pumpkin seeds for garnish

Highlighted under: Healthy & Light

This Healthy Butternut Squash Soup is a warm and comforting dish that's both nutritious and delicious, perfect for chilly days.

Created by

Aubrey Collins

Last updated on 2025-12-24T12:39:36.817Z

This soup is not only healthy but also packed with flavor. The natural sweetness of butternut squash combined with spices makes it a family favorite.

        Why You'll Love This Recipe
        Creamy texture without the cream, perfect for a light meal
Packed with vitamins and minerals, making it a nutritious choice
Easy to prepare, making it a great weeknight dinner option

      

Nutritional Benefits of Butternut Squash

Butternut squash is a powerhouse of nutrition, offering a wide array of health benefits. Rich in vitamins A and C, it supports immune function and promotes healthy skin. The vibrant orange color of the squash indicates its high beta-carotene content, which is a potent antioxidant. Additionally, it contains dietary fiber, which aids in digestion and helps maintain a healthy weight.

Incorporating butternut squash into your diet can also contribute to heart health. The potassium content helps regulate blood pressure, while the antioxidants combat inflammation. With its low calorie count and high nutrient density, this soup is a fantastic option for those looking to nourish their bodies without compromising on flavor.

Perfect for Meal Prep

This Healthy Butternut Squash Soup is not only delicious but also ideal for meal prep. It stores well in the refrigerator for up to a week, making it a convenient option for busy weekdays. Simply reheat the soup on the stove or in the microwave, and you’ll have a warm, comforting meal ready in minutes.

You can also freeze the soup for up to three months. Just pour it into airtight containers, leaving some space at the top for expansion. When you’re ready to enjoy it, thaw overnight in the fridge and reheat. This makes it a great option for those who want to have healthy meals readily available.

Customizing Your Soup

One of the best things about this butternut squash soup is its versatility. You can easily customize it to suit your taste preferences or dietary needs. For a spicier kick, consider adding a pinch of cayenne pepper or some red pepper flakes during cooking. If you’re a fan of herbs, try stirring in fresh thyme or sage for added flavor.

If you prefer a thicker consistency, simply add less vegetable broth. On the other hand, if you like your soup on the thinner side, you can increase the broth quantity. Don’t hesitate to get creative with toppings as well; a dollop of Greek yogurt or a swirl of coconut milk can elevate the dish even further.

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 ginger
1 teaspoon ground cinnamon
Salt and pepper to taste
1 tablespoon olive oil
Optional: pumpkin seeds for garnish

Make sure to use fresh spices for the best flavor!

Instructions

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion is translucent, about 5 minutes.

Cook the Squash

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

Blend the Soup

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

Serve

Serve hot, garnished with pumpkin seeds if desired. Enjoy your healthy butternut squash soup!

This soup can be stored in the refrigerator for up to a week!

Serving Suggestions

This Healthy Butternut Squash Soup pairs wonderfully with a variety of sides. Consider serving it with a crusty piece of whole-grain bread or a fresh green salad for a complete meal. The soup’s creamy texture complements the crunch of bread, creating a delightful contrast that enhances the overall dining experience.

For a heartier option, you might want to add some protein. Grilled chicken, chickpeas, or even a sprinkle of feta cheese can transform this soup into a filling dish. These additions not only boost the nutritional profile but also add new flavors and textures that will delight your palate.

Storage Tips

To store your Healthy Butternut Squash Soup, let it cool completely before transferring it to airtight containers. This prevents condensation, which can lead to spoilage. Label the containers with the date, so you can easily keep track of freshness. Refrigerated soup can last for about a week, while frozen soup can be enjoyed for up to three months.

When reheating, be sure to stir the soup well as it may separate during storage. Adding a splash of vegetable broth or water while reheating can help restore its creamy consistency. Enjoying leftovers has never been easier or more delicious!

Questions About Recipes

→ Can I freeze this soup?

Yes, this soup freezes well! Just store it in an airtight container for up to 3 months.

→ What can I substitute for vegetable broth?

You can use chicken broth or even water, but vegetable broth adds more flavor.

→ Is this soup vegan?

Yes, this healthy butternut squash soup is entirely vegan.

→ Can I add other vegetables?

Absolutely! Carrots and sweet potatoes are great additions.