Healthy Butternut Squash Soup

Butternut squash soup is a warm, comforting dish that captures the essence of autumn with its rich flavors and creamy texture.

It’s not only delicious but also packed with nutrients, making it a great choice for a healthy meal.

Why Make This Recipe

This recipe is simple, quick, and can be made with just a few ingredients. It’s perfect for weeknight dinners, meal prep, or serving to guests. Plus, it’s naturally vegan and gluten-free, making it suitable for various dietary preferences.

How To Make Healthy Butternut Squash Soup

Ingredients:

• 1 medium butternut squash, peeled and diced
• 1 onion, chopped
• 4 cloves roasted garlic
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon nutmeg
• Salt and pepper to taste
• Olive oil for sautéing
• Fresh herbs for garnish (optional)

3-Step Directions:

1. Sauté & Simmer: In a large pot, heat olive oil over medium heat. Add chopped onion and sauté until translucent. Stir in the diced butternut squash and roasted garlic, cooking for a few minutes. Pour in vegetable broth, bring to a boil, then reduce heat and add cumin, coriander, nutmeg, salt, and pepper. Simmer for about 20 minutes, until the squash is tender.
2. Blend the Soup: Using an immersion blender, purée the soup directly in the pot until smooth, or carefully transfer it to a blender in batches. Blend until you reach a creamy consistency.
3. Finish & Serve: Taste and adjust seasoning if needed. Serve the soup warm, garnished with fresh herbs such as parsley or thyme, and enjoy!

Prep Time And Nutrition Facts

This recipe takes about 10 minutes to prepare and 20 minutes to cook, making a total of 30 minutes. It serves 4 people, and each serving has approximately 350 calories, 5g protein, and 8g of fat.

How To Serve Healthy Butternut Squash Soup

Serve the soup warm, optionally garnished with fresh herbs like parsley or cilantro. Pair it with whole-grain bread or a light salad for a complete meal.

How To Store Healthy Butternut Squash Soup

Allow the soup to cool completely before transferring it to an airtight container. Store in the refrigerator for up to 4 days or freeze for up to 3 months. Reheat gently on the stove or in the microwave before serving.

Tips To Make Healthy Butternut Squash Soup

• For an added creaminess, consider stirring in a splash of coconut milk or a dollop of yogurt before serving.
• Experiment with spices like ginger or cinnamon for a unique flavor profile.
• Don’t skip the roasted garlic; it adds a wonderful depth of flavor to the soup.

Health And Benefits Of This Recipe

This butternut squash soup is loaded with vitamins A and C, which boost your immune system and promote healthy skin. It’s low in fat and high in fiber, making it a great option for a balanced diet. The spices also contribute various health benefits, including anti-inflammatory properties.

Variation (If Any)

You can customize this soup by adding other vegetables such as carrots or sweet potatoes, or even incorporating a protein source like lentils for extra nutrition.

FAQs

1. Can I use frozen butternut squash?
   Yes, frozen butternut squash works great and can save you prep time.

   
   

2. Is this soup gluten-free?
   Yes, this recipe is naturally gluten-free, making it suitable for those with gluten sensitivities.

   
   

3. How do I make this soup spicier?
   You can add a pinch of cayenne pepper or red pepper flakes when adding the spices for a kick.

   
   

4. Can I make this soup in advance?
   Absolutely! This soup stores well in the refrigerator or freezer, making it perfect for meal prep.

   
   

5. What can I use instead of vegetable broth?
   You can substitute chicken broth or water if you prefer, but broth will add more flavor.

   
   

6. Is butternut squash nutritious?
   Yes, butternut squash is rich in vitamins A and C, fiber, and antioxidants, making it very nutritious.

   
   

7. Can I add other ingredients?
   Yes, feel free to add other vegetables, herbs, or spices to suit your taste preferences!

   
   

Butternut Squash Soup

A warm, comforting dish made with butternut squash, packed with flavors and nutrients, perfect for weeknight dinners or meal prep.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Course: Main Course, Soup

Cuisine: American, Vegan

Calories: 350

Ingredients Method Notes

Ingredients

  

Main Ingredients

• 1 medium butternut squash, peeled and diced
• 1 onion, chopped
• 4 cloves roasted garlic
• 4 cups vegetable broth

Spices & Seasonings

• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon nutmeg
• Salt and pepper to taste

For Sautéing

• Olive oil for sautéing

Garnish (Optional)

• Fresh herbs for garnish (e.g., parsley, thyme)

Method

 

Sauté & Simmer

1. In a large pot, heat olive oil over medium heat. Add chopped onion and sauté until translucent.
2. Stir in the diced butternut squash and roasted garlic, cooking for a few minutes.
3. Pour in vegetable broth, bring to a boil, then reduce heat and add cumin, coriander, nutmeg, salt, and pepper.
4. Simmer for about 20 minutes, until the squash is tender.

Blend the Soup

1. Using an immersion blender, purée the soup directly in the pot until smooth, or carefully transfer it to a blender in batches.

Finish & Serve

1. Taste and adjust seasoning if needed.
2. Serve the soup warm, garnished with fresh herbs, and enjoy!

Notes

For an added creaminess, consider stirring in a splash of coconut milk or a dollop of yogurt before serving. Experiment with spices like ginger or cinnamon for unique flavors. Don't skip the roasted garlic; it adds wonderful depth.