Squash Soup Without Cream

Name: Squash Soup Without Cream
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 medium-sized squash, peeled and diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 2 tablespoons olive oil; Salt and pepper to taste; Fresh herbs for garnish (optional)

Highlighted under: Healthy & Light

A delightful and creamy soup made from fresh squash, perfect for a cozy meal without the heaviness of cream.

Created by

Maya Richardson

Last updated on 2025-12-24T12:24:32.594Z

This squash soup is a healthy alternative to traditional creamy soups, showcasing the natural sweetness of the squash while remaining light and nourishing.

        Why You'll Love This Recipe
        Rich, natural sweetness from the squash
Smooth and velvety texture without cream
Perfect for a healthy starter or main course

      

The Benefits of Squash in Your Diet

Squash is not only delicious but also packed with nutrients. It is an excellent source of vitamins A and C, which are crucial for maintaining healthy skin and immune function. The natural sweetness of squash makes it a fantastic alternative to sugary ingredients in many recipes, allowing you to enjoy a rich flavor without the extra calories.

Additionally, squash is high in fiber, promoting digestive health and keeping you feeling fuller for longer. Incorporating squash into your meals can help with weight management while providing essential nutrients your body craves. This soup is a perfect way to enjoy these benefits in a comforting and satisfying dish.

Customizing Your Squash Soup

One of the great things about this squash soup is its versatility. You can easily customize the recipe to suit your taste preferences or dietary needs. For a spicier version, consider adding a pinch of cayenne pepper or a dash of hot sauce. If you prefer a more savory flavor, try incorporating roasted garlic or adding fresh herbs like thyme or rosemary during the cooking process.

You can also mix and match the types of squash used. While butternut squash is a popular choice, acorn squash or even pumpkin can bring a unique twist to your soup. Experimenting with different varieties will not only change the flavor profile but also enhance the nutritional value of your dish.

Serving Suggestions

This creamy squash soup is perfect as a starter or can stand alone as a main course. Pair it with a crusty loaf of bread for a satisfying meal. For an elegant touch, serve it in individual bowls with a drizzle of olive oil and a sprinkle of toasted pumpkin seeds on top. This adds a delightful crunch and visual appeal to your presentation.

For a heartier option, consider adding protein such as chickpeas or shredded chicken. These additions will enhance the nutrient density of your meal while making it more filling. This soup is also great for meal prep; it can be stored in the refrigerator for up to five days or frozen for later enjoyment.

Ingredients

For the Soup

2 medium-sized squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
2 tablespoons olive oil
Salt and pepper to taste
Fresh herbs for garnish (optional)

Make sure to use fresh ingredients for the best flavor!

Instructions

Sauté the Aromatics

In a large pot, heat olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes. Stir in the minced garlic and cook for another minute.

Cook the Squash

Add the diced squash to the pot and stir to combine. Pour in the vegetable broth, bring to a boil, then reduce heat and let simmer for 20 minutes until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup in batches to a standing blender.

Season and Serve

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

Enjoy your delicious and creamy squash soup!

Storage Tips

If you have leftovers, store the soup in an airtight container in the refrigerator. It will keep well for up to five days, making it perfect for quick lunches or dinners throughout the week. To reheat, simply warm it on the stovetop or in the microwave until heated through.

For longer storage, consider freezing the soup. Pour it into freezer-safe containers, leaving some space at the top for expansion, and freeze for up to three months. Thaw overnight in the refrigerator before reheating, and enjoy a comforting bowl of squash soup anytime!

Nutritional Information

This squash soup is not only delicious but also nutritious. A serving typically contains fewer than 200 calories, making it a guilt-free option for those watching their caloric intake. It's low in fat and high in fiber, making it great for digestive health and weight management.

Additionally, the vitamins and minerals found in squash, such as potassium and magnesium, contribute to heart health and muscle function. Enjoying this soup regularly can help support overall well-being while satisfying your taste buds.

FAQs

Can I use frozen squash for this recipe? Absolutely! Frozen squash can be a convenient option. Just make sure to thaw it before adding it to the pot, and adjust the cooking time accordingly as it may require less time to cook through.

Is there a way to make this soup spicier? Yes! You can add spices like cayenne pepper or red pepper flakes to the soup for an added kick. You can also stir in some chopped jalapeños or a splash of hot sauce before blending for a spicy twist.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used, but make sure to thaw it before cooking.

→ Is this soup vegan?

Absolutely! This soup is made with vegetable broth and contains no dairy.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days.

→ Can I add other vegetables?

Yes! Feel free to add carrots, potatoes, or any other vegetables you enjoy.