This delicious squash soup is perfect for meal prep, offering warmth and comfort in every bowl. Packed with nutrients and flavors, it's an excellent choice for busy weeknights.
Why You Will Love This Recipe
- Creamy texture that warms your soul
- Rich flavor enhanced by spices and herbs
- Ideal for freezing and reheating, perfect for meal prep
The Benefits of Butternut Squash
Butternut squash is a nutritional powerhouse, rich in vitamins A and C, fiber, and antioxidants. These nutrients not only support immune health but also contribute to healthy skin and vision. The vibrant orange color of butternut squash indicates its high beta-carotene content, which is essential for maintaining good health. Incorporating butternut squash into your diet can help you feel fuller for longer, making it an excellent choice for those looking to manage their weight.
Moreover, butternut squash is incredibly versatile in the kitchen. It can be roasted, mashed, or pureed, making it an ideal ingredient for soups, stews, and even desserts. Its naturally sweet flavor pairs wonderfully with savory spices, enhancing the overall taste of your dishes. By preparing squash soup as part of your meal prep, you're not only saving time but also ensuring that you have a nutritious option readily available.
Meal Prep Made Easy
Meal prepping can simplify your week and help you stay on track with your healthy eating goals. By dedicating a few hours to preparing your meals in advance, you can save time during busy weekdays and reduce the temptation to reach for unhealthy snacks. This squash soup is perfect for meal prep because it stores well and can be easily reheated, allowing you to enjoy a wholesome meal any day of the week.
When you make a large batch of squash soup, you can portion it out into individual containers, making it easy to grab and go. Not only does this method save you time, but it also helps to minimize food waste. Plus, the flavors of the soup deepen and improve after sitting in the refrigerator or freezer, making each bowl even more delicious when you’re ready to enjoy it.
Serving Suggestions
This squash soup is delightful on its own, but it can also be enhanced with various toppings to elevate your dining experience. Consider adding a drizzle of olive oil, a sprinkle of fresh herbs like cilantro or parsley, or a dollop of yogurt for a creamy finish. For a bit of crunch, toasted pumpkin seeds or croutons can provide a satisfying texture contrast while adding additional flavor.
Pair your squash soup with a hearty salad or a slice of crusty bread for a complete meal. Whether you’re enjoying it for lunch, dinner, or as a cozy snack, this soup is sure to become a staple in your meal rotation. Its warm, comforting qualities make it an excellent choice for chilly days or whenever you need a little extra nourishment.
Ingredients
Gather the following ingredients to make this delightful squash soup:
Ingredients
- 2 medium butternut squash, peeled and cubed
- 1 onion, diced
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground ginger
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 2 tablespoons olive oil
- 1/2 cup coconut milk (optional)
Make sure to have all your ingredients prepped before you start cooking for a smooth experience!
Instructions
Follow these steps to prepare your squash soup:
Sauté the Aromatics
In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for an additional minute.
Cook the Squash
Add the cubed butternut squash, ground ginger, and ground cumin to the pot. Stir well to combine, then pour in the vegetable broth. Bring to a boil, then reduce heat and 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 creamier texture, stir in coconut milk at this stage. Season with salt and pepper to taste.
Serve and Store
Serve hot, or let the soup cool before dividing into meal prep containers. This soup can be stored in the refrigerator for up to 5 days or frozen for up to 3 months.
Enjoy your homemade squash soup as a comforting meal throughout the week!
Storage Tips
To maximize the freshness of your squash soup, it’s essential to store it correctly. Allow the soup to cool to room temperature before transferring it to airtight containers. This will prevent condensation from forming, which can lead to spoilage. If you plan to freeze the soup, consider using freezer-safe bags or containers that allow you to portion it out for individual servings.
When reheating, it's best to thaw frozen soup in the refrigerator overnight for the best texture. You can warm it on the stove over low heat, stirring occasionally, or use a microwave if you're short on time. Just be cautious not to overheat, as this can alter the soup's creaminess.
Nutritional Information
One serving of this squash soup (approximately one cup) is packed with essential nutrients. It typically contains around 150 calories, making it a satisfying yet low-calorie option for any meal. The inclusion of butternut squash provides a good source of dietary fiber, which aids digestion and promotes a feeling of fullness.
Additionally, the spices used in this recipe, such as ginger and cumin, have their own health benefits. Ginger is known for its anti-inflammatory properties, while cumin aids in digestion and may boost the immune system. Together, these ingredients make this squash soup not only delicious but also a nourishing choice for your meal prep.
Questions About Recipes
→ Can I use other types of squash?
Yes, you can substitute other types of squash, such as acorn or kabocha, but cooking times may vary.
→ How do I store the soup?
Store in airtight containers in the refrigerator for up to 5 days or freeze for longer storage.
→ Can I make this soup vegan?
Yes, this recipe is already vegan as it uses vegetable broth and coconut milk.
→ What can I serve with the soup?
This soup pairs well with crusty bread or a simple green salad.
Squash Soup for Meal Prep
Squash soup for meal prep
Created by: Harriet Mason
Recipe Type: Healthy & Light
Skill Level: Beginner
Final Quantity: 4 servings
What You'll Need
Ingredients
- 2 medium butternut squash, peeled and cubed
- 1 onion, diced
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground ginger
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 2 tablespoons olive oil
- 1/2 cup coconut milk (optional)
How-To Steps
In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for an additional minute.
Add the cubed butternut squash, ground ginger, and ground cumin to the pot. Stir well to combine, then pour in the vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the squash is tender.
Using an immersion blender, puree the soup until smooth. If you prefer a creamier texture, stir in coconut milk at this stage. Season with salt and pepper to taste.
Serve hot, or let the soup cool before dividing into meal prep containers. This soup can be stored in the refrigerator for up to 5 days or frozen for up to 3 months.
Nutritional Breakdown (Per Serving)
- Calories: 220 kcal
- Total Fat: 12g
- Saturated Fat: 8g
- Cholesterol: 0mg
- Sodium: 400mg
- Total Carbohydrates: 30g
- Dietary Fiber: 5g
- Sugars: 6g
- Protein: 3g