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 lbs butternut squash, peeled and cubed; 1 onion, chopped; 3 garlic cloves, minced; 4 cups vegetable broth; 2 tablespoons olive oil; 1 teaspoon ground cumin; Salt and pepper to taste

Highlighted under: Healthy & Light

A delightful and creamy squash soup without the added cream, perfect for a comforting meal.

Created by

Paige Sullivan

Last updated on 2025-12-24T12:42:38.564Z

This squash soup is a warm and comforting dish that highlights the natural sweetness of squash without the heaviness of cream. Perfect for chilly evenings or as a healthy starter for dinner parties.

        Why You'll Love This Recipe
        Rich, sweet flavor that captures the essence of autumn
Smooth texture without the heaviness of cream
Easy to make and perfect for meal prep

      

The Benefits of Butternut Squash

Butternut squash is not just a delicious autumn vegetable; it's also packed with nutrients. Rich in vitamins A and C, it supports immune health and promotes good vision. The natural sweetness of butternut squash makes it an excellent base for soups, allowing you to enjoy a satisfying dish without the need for added sugars or creams.

In addition to its nutritional benefits, butternut squash is high in dietary fiber, which aids in digestion and helps you feel fuller for longer. Incorporating this vibrant squash into your diet can contribute to a balanced meal plan, making it a favorite among health-conscious individuals.

Perfect for Meal Prep

This squash soup is perfect for meal prep, making it easier than ever to enjoy nutritious meals throughout the week. The recipe yields a generous amount, so you can easily portion it out into containers for quick lunches or dinners. Simply reheat and enjoy, saving you time on busy days.

Additionally, this soup freezes well, allowing you to store leftovers for later use. Just let the soup cool completely before transferring it to airtight freezer bags or containers. When you're ready to enjoy it again, simply thaw and reheat for a comforting bowl of soup.

Serving Suggestions

To elevate your squash soup experience, consider serving it with a side of crusty bread or a light salad. The bread can be perfect for dipping, while the salad adds a freshness that balances the soup's rich flavors. Pairing the soup with a simple vinaigrette can enhance the overall meal.

For those looking to customize their serving, feel free to add toppings such as roasted pumpkin seeds, a dollop of yogurt, or a sprinkle of chili flakes for an extra kick. These additions not only enhance the presentation but also add texture and flavor to each bowl.

Ingredients

Main Ingredients

2 lbs butternut squash, peeled and cubed
1 onion, chopped
3 garlic cloves, minced
4 cups vegetable broth
2 tablespoons olive oil
1 teaspoon ground cumin
Salt and pepper to taste

Instructions

Prepare the Squash

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for another 1-2 minutes.

Cook the Squash

Add the cubed butternut squash, vegetable broth, ground cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer until the squash is tender, about 20 minutes.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If using a countertop blender, allow the soup to cool slightly before blending in batches.

Serve

Taste and adjust seasoning if necessary. Serve hot, garnished with a drizzle of olive oil or a sprinkle of fresh herbs if desired.

Storage Tips

If you have any leftovers, store the soup in an airtight container in the refrigerator for up to five days. To ensure the best flavor and texture, avoid reheating the soup multiple times. Instead, take out only what you need for each meal.

For longer storage, this squash soup can be frozen for up to three months. To freeze, pour the cooled soup into freezer-safe containers, leaving some space at the top for expansion. Label with the date and use it as a ready-to-go meal on a busy day.

Nutritional Information

This squash soup is not only delicious but also packed with nutrients. A typical serving contains approximately 150 calories, with a good balance of carbohydrates, protein, and healthy fats. It is also low in saturated fat, making it a heart-healthy option for those watching their diets.

With a good amount of fiber and vitamins, this soup supports overall health and wellness. It’s an excellent choice for anyone looking to enjoy a wholesome, comforting meal that doesn’t compromise on flavor.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash can be used. Just make sure to thaw and drain any excess water before cooking.

→ How can I make this soup spicier?

Add a pinch of red pepper flakes or a diced jalapeño when sautéing the onions.

→ Can I store leftovers?

Yes, store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or microwave.

→ Is this soup vegan?

Yes, this recipe is completely vegan as it does not use any dairy products.