Low Calorie Squash Soup
Highlighted under: Healthy & Light
A delicious and healthy squash soup that's low in calories but high in flavor.
This low calorie squash soup is not only healthy but also incredibly flavorful. Enjoy it as a light meal or a starter!
Why You'll Love This Soup
- Rich and creamy texture without the calories
- Perfectly spiced for a comforting flavor
- Quick and easy to prepare for any occasion
Health Benefits of Squash
Butternut squash is not only delicious but also packed with essential nutrients. It is rich in vitamins A and C, which are crucial for maintaining healthy skin and vision. The high fiber content aids in digestion and helps keep you feeling full longer, making this soup an excellent choice for those watching their calorie intake.
Moreover, squash is low in calories yet high in antioxidants, which can help combat oxidative stress in the body. Incorporating more foods like butternut squash in your diet can support overall health and wellness, making this low-calorie soup a smart addition to your meal rotation.
Versatility of Squash Soup
One of the best things about squash soup is its versatility. You can easily customize the flavors by adding different spices or herbs. For a kick, consider incorporating a pinch of cayenne pepper or a splash of coconut milk for a tropical twist. Additionally, this recipe serves as a fantastic base for adding other ingredients, such as cooked lentils or beans, for added protein.
This soup can be enjoyed as a light lunch, a starter for dinner, or even frozen for those busy weekdays when you need a quick meal. Its creamy texture and comforting flavor make it suitable for any season, whether served warm in winter or chilled in summer.
Tips for Perfecting Your Soup
To achieve the perfect consistency, ensure that your butternut squash is cooked until tender. This allows for a smoother blend, resulting in a luxurious texture. If you prefer a chunkier soup, reserve some pieces of squash before blending and stir them back in after pureeing.
Don't forget to taste and adjust the seasoning before serving! A dash more salt or pepper can elevate the flavor profile. Additionally, consider garnishing with a drizzle of olive oil or a sprinkle of pumpkin seeds for added texture and visual appeal.
Ingredients
Ingredients for Low Calorie Squash Soup
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground ginger
- Salt and pepper to taste
- 1 tablespoon olive oil
- Optional: chopped herbs for garnish
Gather all the ingredients before starting for a smooth cooking experience.
Instructions
Sauté the Vegetables
In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until translucent, about 5 minutes.
Cook the Squash
Add the diced butternut squash to the pot and stir for a couple of minutes. Then pour in the vegetable broth and bring to a boil.
Season and Simmer
Stir in the ground ginger, salt, and pepper. Reduce heat and let it simmer for about 25 minutes or until the squash is tender.
Blend the Soup
Use an immersion blender to puree the soup until smooth. Adjust seasoning as needed.
Serve
Serve hot, garnished with chopped herbs if desired.
Enjoy your healthy and delicious squash soup!
Storing Leftovers
If you find yourself with leftover squash soup, storing it is simple. Allow the soup to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to 3-4 days, making it a convenient meal prep option for busy weeks.
For longer storage, consider freezing portions of the soup. Freeze in individual servings for quick thawing and reheating. When you're ready to enjoy it again, simply thaw in the refrigerator overnight and reheat on the stove or in the microwave.
Serving Suggestions
Pair your low-calorie squash soup with whole-grain bread or a fresh salad for a well-rounded meal. A light vinaigrette salad with seasonal vegetables complements the soup beautifully, enhancing your dining experience.
For an even heartier meal, consider adding a protein source such as grilled chicken or chickpeas on the side. This not only balances the dish but also provides additional nutrition, making it perfect for lunch or dinner.
Questions About Recipes
→ Can I use other types of squash?
Yes, you can use any type of squash such as acorn or pumpkin.
→ Is this soup vegan?
Yes, this recipe is completely vegan as it uses vegetable broth.
→ How can I store leftovers?
Store in an airtight container in the refrigerator for up to 3 days.
→ Can I freeze this soup?
Yes, this soup freezes well. Just make sure to let it cool completely before freezing.
Low Calorie Squash Soup
A delicious and healthy squash soup that's low in calories but high in flavor.
Created by: Aubrey Collins
Recipe Type: Healthy & Light
Skill Level: Easy
Final Quantity: 4 servings
What You'll Need
Ingredients for Low Calorie Squash Soup
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground ginger
- Salt and pepper to taste
- 1 tablespoon olive oil
- Optional: chopped herbs for garnish
How-To Steps
In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until translucent, about 5 minutes.
Add the diced butternut squash to the pot and stir for a couple of minutes. Then pour in the vegetable broth and bring to a boil.
Stir in the ground ginger, salt, and pepper. Reduce heat and let it simmer for about 25 minutes or until the squash is tender.
Use an immersion blender to puree the soup until smooth. Adjust seasoning as needed.
Serve hot, garnished with chopped herbs if desired.
Nutritional Breakdown (Per Serving)
- Calories: 120 kcal
- Total Fat: 4g
- Saturated Fat: 0.5g
- Cholesterol: 0mg
- Sodium: 200mg
- Total Carbohydrates: 22g
- Dietary Fiber: 4g
- Sugars: 3g
- Protein: 3g