Why Make This Recipe
Healthy Butternut Squash Soup is a delicious and nutritious choice for any meal. It is creamy, warm, and perfect for chilly days. This soup is not only hearty but also packed with vitamins and minerals. Plus, it is easy to make and can be a great way to incorporate more vegetables into your diet.
How to Make Healthy Butternut Squash Soup
Ingredients:
- 1 butternut squash, peeled and diced
- 1 onion, chopped
- 4 cloves garlic, roasted
- 4 cups vegetable broth
- 1 teaspoon ground cinnamon
- 1 teaspoon ground nutmeg
- 1 teaspoon ground ginger
- Salt and pepper to taste
- 2 tablespoons olive oil
Directions:
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent.
- Add the diced butternut squash, roasted garlic, and spices. Stir to combine.
- Pour in the vegetable broth and bring to a boil.
- Reduce heat and simmer until the squash is tender, about 20-25 minutes.
- Blend the soup until smooth using an immersion blender or a regular blender in batches.
- Season with salt and pepper to taste. Serve warm.
How to Serve Healthy Butternut Squash Soup
Serve the Healthy Butternut Squash Soup warm. You can garnish it with a sprinkle of fresh herbs, a drizzle of olive oil, or even some crispy croutons for added texture. Pair it with a side salad or crusty bread for a complete meal.
How to Store Healthy Butternut Squash Soup
To store leftovers, let the soup cool down to room temperature. Transfer it to an airtight container and keep it in the fridge. It will last for about 3-4 days. You can also freeze the soup for longer storage. Just make sure to leave some space in the container as the soup may expand when frozen.
Tips to Make Healthy Butternut Squash Soup
- Use fresh butternut squash for the best flavor. If you’re short on time, pre-cut squash is also an option.
- Roasting garlic adds depth to the soup. If you do not have roasted garlic, you can use raw garlic, but adjust the amount to your taste.
- If you like a creamier soup, add a splash of coconut milk or cream before serving.
Make-Ahead & Meal-Prep
Chop-ahead kit: Peel/cube squash and dice onion up to 3 days ahead (refrigerate in airtight containers).
Freeze for later: Cook soup through the simmer step (before any optional cream/coconut milk), cool, and freeze up to 3 months. Thaw overnight, reheat gently, then blend.
Variation
You can add a variety of ingredients to change up the flavor of your soup. Try adding carrots for sweetness or a pinch of cayenne pepper for some heat. You can also add a handful of spinach or kale for extra nutrients.
FAQs
Can I use pre-cut or frozen squash?
Yes. Add straight to the pot; simmer/pressure-cook until fork-tender. Frozen may need a few extra minutes.
How big should I dice the squash?
Aim for ¾–1-inch cubes for even cooking in about 20–25 minutes (stovetop).
Immersion vs. countertop blender—what’s best?
Either works. For a countertop blender, vent the lid and blend in small batches to avoid steam build-up and splatters.
How do I make it higher in protein but still light?
Stir in 1 cup cooked white beans or ½ cup red lentils before simmering; blend smooth. They add protein and extra creaminess.
Can I make it dairy-free/vegan?
It already is vegan if you use vegetable broth. For extra creaminess, finish with 2–4 Tbsp coconut milk or a splash of oat cream.
How do I get a super-silky texture?
Cook squash fully soft, then blend 60–90 seconds longer than you think. For ultra-velvet, pass through a fine-mesh sieve after blending.
Soup is too thick—how do I thin it?
Whisk in warm broth or water a ¼ cup at a time until it hits your sweet spot.
Healthy Butternut Squash Soup
Ingredients
Main Ingredients
- 1 piece butternut squash, peeled and diced Use fresh butternut squash for the best flavor.
- 1 medium onion, chopped
- 4 cloves garlic, roasted Roasted garlic adds depth to the soup.
- 4 cups vegetable broth Ensure broth is vegan-friendly.
- 1 teaspoon ground cinnamon
- 1 teaspoon ground nutmeg
- 1 teaspoon ground ginger
- to taste Salt and pepper
- 2 tablespoons olive oil
Instructions
Preparation
- In a large pot, heat the olive oil over medium heat.
- Add the chopped onion and sauté until translucent.
Cooking
- Add the diced butternut squash, roasted garlic, and spices. Stir to combine.
- Pour in the vegetable broth and bring to a boil.
- Reduce heat and simmer until the squash is tender, about 20-25 minutes.
- Blend the soup until smooth using an immersion blender or a regular blender in batches.
- Season with salt and pepper to taste. Serve warm.