Healthy Butternut Squash Soup
Highlighted under: Healthy & Light
Enjoy a warm and comforting bowl of healthy butternut squash soup, perfect for chilly days.
This healthy butternut squash soup is not only delicious but also packed with nutrients. It's a wonderful way to incorporate seasonal vegetables into your diet.
Why You Will Love This Recipe
- Creamy and velvety texture without heavy cream
- Nutritious ingredients loaded with vitamins
- Perfectly spiced to warm you up on cold days
The Benefits of Butternut Squash
Butternut squash is not just delicious; it's also packed with nutrients that contribute to overall health. This vibrant vegetable is rich in vitamins A and C, both essential for maintaining a strong immune system and promoting healthy skin. Additionally, it's a great source of dietary fiber, which aids in digestion and helps keep you feeling full longer.
Incorporating butternut squash into your diet can support eye health due to its high beta-carotene content. This antioxidant converts into vitamin A in the body, playing a crucial role in maintaining good vision. With its naturally sweet flavor, butternut squash is a versatile ingredient that can be enjoyed in various dishes, making it an excellent choice for healthy eating.
Perfect for Meal Prep
One of the great advantages of this healthy butternut squash soup is its suitability for meal prep. You can make a large batch at the beginning of the week and store it in the refrigerator or freezer for convenient meals later. Simply reheat and enjoy a wholesome soup that warms you up in minutes.
This soup also freezes well, preserving its flavors and nutrients, making it a perfect candidate for busy days when you're short on time. Portion the soup into individual containers for quick grab-and-go meals that help you maintain a healthy diet without the hassle of cooking from scratch every day.
Customizing Your Soup
One of the best aspects of making butternut squash soup is how easily it can be customized to suit your tastes. Feel free to experiment with different spices such as nutmeg or cinnamon for added warmth and depth of flavor. You can also add a pinch of cayenne pepper for a bit of heat, or swap out the vegetable broth for chicken broth if you prefer.
For a heartier version, consider adding cooked lentils or chickpeas to the soup. This not only enhances the nutritional value but also provides a satisfying texture. Whether you enjoy it smooth or with added ingredients, this recipe is a fantastic base for your creativity in the kitchen.
Ingredients
Ingredients for Healthy Butternut Squash Soup
- 1 medium butternut squash, peeled and cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- Salt and pepper to taste
- 2 tablespoons olive oil
- Fresh parsley for garnish
Gather all the ingredients before starting for a smooth cooking experience.
Steps to Make Healthy Butternut Squash Soup
Sauté the Aromatics
In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, sauté until translucent, about 5 minutes.
Cook the Squash
Add the cubed butternut squash, vegetable broth, cumin, and coriander. Bring to a boil, then reduce heat and let simmer for 20 minutes or until the squash is tender.
Blend the Soup
Using an immersion blender, puree the soup until smooth. Alternatively, transfer to a blender in batches. Return to the pot.
Season and Serve
Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.
Enjoy your healthy butternut squash soup with a slice of whole-grain bread.
Serving Suggestions
Serve this healthy butternut squash soup alongside a slice of whole-grain bread or a crisp green salad for a complete meal. The flavors of the soup pair beautifully with a simple arugula salad tossed in lemon vinaigrette, providing a refreshing contrast to the creamy texture of the soup.
For a touch of elegance, drizzle a bit of coconut cream or a sprinkle of roasted pumpkin seeds on top before serving. These additions not only enhance the presentation but also elevate the taste, making your soup a delightful centerpiece for any dinner table.
Storage Tips
To store leftover butternut squash soup, let it cool completely before transferring it to airtight containers. It can be kept in the refrigerator for up to 5 days or frozen for longer storage. If freezing, label the containers with the date so you can keep track of freshness.
When reheating, do so gently on the stove over low heat, stirring occasionally to ensure even warming. If the soup thickens during storage, you can easily thin it out with a splash of vegetable broth or water, restoring its creamy consistency.
Nutritional Information
This healthy butternut squash soup is not only delicious but also a nutritious choice for any meal. Each serving is packed with vitamins, minerals, and fiber, making it a low-calorie option that won't compromise on flavor. It's perfect for those looking to maintain a healthy lifestyle or shed a few pounds.
Additionally, this soup is naturally vegan and gluten-free, accommodating a variety of dietary preferences. It provides a satisfying way to enjoy a hearty dish without the guilt, making it a fantastic addition to your regular recipe rotation.
Questions About Recipes
→ Can I make this soup ahead of time?
Yes, this soup can be made ahead of time and stored in the refrigerator for up to 3 days.
→ Can I freeze butternut squash soup?
Absolutely! Allow it to cool completely, then transfer to airtight containers and freeze for up to 3 months.
→ What can I serve with butternut squash soup?
It pairs wonderfully with crusty bread, salad, or a grilled cheese sandwich.
→ Can I add other vegetables to this soup?
Yes, carrots, sweet potatoes, or even apples can be added for extra flavor and nutrition.
Healthy Butternut Squash Soup
Enjoy a warm and comforting bowl of healthy butternut squash soup, perfect for chilly days.
Created by: Mia Jefferson
Recipe Type: Healthy & Light
Skill Level: Beginner
Final Quantity: 4 servings
What You'll Need
Ingredients for Healthy Butternut Squash Soup
- 1 medium butternut squash, peeled and cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- Salt and pepper to taste
- 2 tablespoons olive oil
- Fresh parsley for garnish
How-To Steps
In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, sauté until translucent, about 5 minutes.
Add the cubed butternut squash, vegetable broth, cumin, and coriander. Bring to a boil, then reduce heat and let simmer for 20 minutes or until the squash is tender.
Using an immersion blender, puree the soup until smooth. Alternatively, transfer to a blender in batches. Return to the pot.
Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.
Nutritional Breakdown (Per Serving)
- Calories: 150 kcal
- Total Fat: 5g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 300mg
- Total Carbohydrates: 25g
- Dietary Fiber: 4g
- Sugars: 5g
- Protein: 3g