Low Calorie Squash Soup

Name: Low Calorie Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 medium butternut squash, peeled and diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; 1 tablespoon olive oil; Fresh herbs for garnish (optional)

Highlighted under: Healthy & Light

Enjoy a warm, comforting bowl of low calorie squash soup that's both nutritious and delicious.

Created by

Emily

Last updated on 2025-12-24T19:00:39.034Z

This low calorie squash soup is a perfect way to warm up on a chilly day while keeping your diet in check. Packed with vitamins and minerals, it’s both healthy and satisfying.

        Why You'll Love This Recipe
        Creamy texture without the heavy calories
A perfect blend of spices enhances the natural sweetness of the squash
Quick and easy to prepare, ideal for busy weeknights

      

Health Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with nutrients. This vibrant vegetable is rich in vitamins A and C, which are essential for maintaining a healthy immune system and promoting good vision. Its high fiber content aids in digestion and helps keep you feeling full longer, making it an excellent choice for weight management.

Additionally, butternut squash contains antioxidants that combat oxidative stress in the body. These compounds can help reduce inflammation and may lower the risk of chronic diseases such as heart disease and cancer. Incorporating this nutritious squash into your diet can be a tasty way to enhance your overall health.

Perfect for Every Season

This low-calorie squash soup is a versatile dish that can be enjoyed all year round. In the fall and winter, it provides a warm, comforting meal that can chase away the chill. Conversely, it can also be served cold in the summer months for a refreshing twist. Its adaptability makes it a favorite among home cooks and professional chefs alike.

Whether you're hosting a dinner party or simply looking for a quick weeknight meal, this soup fits the bill perfectly. You can easily pair it with a light salad or some whole-grain bread for a well-rounded meal that satisfies without weighing you down.

Customization Tips

One of the best things about this low-calorie squash soup is how easily it can be customized to suit your taste preferences. Feel free to experiment with additional spices like nutmeg or cinnamon to enhance the natural sweetness of the squash. For an added kick, consider mixing in some cayenne pepper or chili flakes.

You can also substitute the vegetable broth with chicken broth for a richer flavor. If you're looking for extra creaminess without adding calories, a splash of unsweetened almond milk or a dollop of Greek yogurt can work wonders. Don’t hesitate to add other vegetables like carrots or leeks for a more complex flavor profile.

Ingredients

For the Soup

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
1 tablespoon olive oil
Fresh herbs for garnish (optional)

Gather all the ingredients before you start cooking for a smooth preparation process.

Instructions

Sauté the Vegetables

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

Add the Squash

Stir in the diced butternut squash and cook for another 5 minutes, allowing it to absorb the flavors.

Add Broth and Spices

Pour in the vegetable broth and add the ground cumin. Bring to a boil, then reduce the heat and let it simmer for 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, puree the soup until smooth. If you prefer a chunkier texture, blend only half of it.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with fresh herbs if desired.

Enjoy your delicious low calorie squash soup as a light meal or a starter!

Storage and Reheating

This low-calorie squash soup is perfect for meal prep! You can store any leftovers in an airtight container in the refrigerator for up to five days. Just make sure to let the soup cool completely before sealing it up. This makes it easy to enjoy a delicious and nutritious meal throughout the week without the hassle of daily cooking.

When it comes to reheating, simply warm the soup on the stovetop over medium heat, stirring occasionally until heated through. If the soup has thickened in the fridge, you can add a splash of vegetable broth or water to reach your desired consistency.

Serving Suggestions

To elevate your low-calorie squash soup, consider serving it with a variety of toppings. A sprinkle of toasted pumpkin seeds adds a delightful crunch and extra nutrients, while a swirl of yogurt or a drizzle of balsamic glaze can enhance the presentation. Fresh herbs like parsley or cilantro not only brighten the dish visually but also add a burst of flavor.

Pair the soup with a side of whole-grain crackers or a slice of crusty bread for a more filling meal. If you're feeling adventurous, serve it alongside a light salad topped with roasted vegetables for a complete dining experience that’s both satisfying and healthy.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash works well and can save you time on prep.

→ How can I make this soup creamier?

You can add a splash of coconut milk or a dollop of Greek yogurt after blending.

→ What can I serve with this soup?

Pair it with a side salad or whole-grain bread for a complete meal.

→ How long can I store leftovers?

The soup can be stored in the refrigerator for up to 3 days in an airtight container.