Squash Soup for Meal Prep

Name: Squash Soup for Meal Prep
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 2 medium butternut squash, peeled and diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon ground ginger; Salt and pepper, to taste; 2 tablespoons olive oil; Optional: fresh herbs for garnish

Highlighted under: Healthy & Light

This delicious squash soup is perfect for meal prep, offering a comforting blend of flavors and nutrients.

Created by

Amelia Grant

Last updated on 2025-12-24T12:09:43.408Z

This squash soup is a warm and hearty dish that can be made in bulk for easy meal prep throughout the week. The natural sweetness of the squash pairs beautifully with savory spices, making it a satisfying choice for lunch or dinner.

        Why You'll Love This Recipe
        Creamy texture that warms you from the inside out
Rich and savory flavors that are perfect for any season
Easy to make and perfect for storing in the fridge or freezer

      

The Benefits of Squash in Your Diet

Butternut squash is a nutritional powerhouse, packed with vitamins A and C, fiber, and antioxidants. These nutrients are essential for maintaining a healthy immune system and promoting good vision. Adding squash to your diet can also support heart health thanks to its high potassium content, which helps manage blood pressure levels.

Incorporating squash into meals can contribute to weight management as well. The fiber content in butternut squash promotes a feeling of fullness, making it easier to control hunger and reduce cravings. This makes it an ideal ingredient for those looking to maintain a balanced diet while enjoying hearty and satisfying dishes.

Meal Prep Made Easy

This squash soup is not only delicious but also incredibly convenient for meal prepping. Preparing a large batch means you can enjoy a healthy meal throughout the week with minimal effort. Simply store the soup in portion-sized airtight containers, and you’ll have a nutritious option ready to go for lunches or dinners.

When it comes to reheating, this soup holds up beautifully. Just microwave or heat on the stovetop, and you’ll have a warm, comforting meal in minutes. It’s a great way to ensure you have wholesome food on hand, making it easier to stick to your health goals.

Customization and Variations

One of the best aspects of this squash soup recipe is its versatility. You can easily customize the flavors by adding different spices or ingredients. For a spicier kick, consider adding a pinch of cayenne pepper or red pepper flakes. Alternatively, for a sweeter touch, a drizzle of maple syrup can enhance the natural sweetness of the squash.

Feel free to experiment with various toppings as well. A dollop of yogurt or a sprinkle of croutons can add an appealing texture and additional flavor. Adding roasted seeds or nuts on top not only enhances the nutritional profile but also provides a delightful crunch that complements the creamy soup.

Ingredients

Gather the following ingredients to prepare your squash soup:

Ingredients

2 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon ground ginger
Salt and pepper, to taste
2 tablespoons olive oil
Optional: fresh herbs for garnish

Ensure all ingredients are fresh for the best flavor.

Instructions

Follow these steps to create your delicious squash soup:

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion is translucent.

Add Squash and Spices

Add the diced butternut squash, ground cumin, ground ginger, salt, and pepper to the pot. Stir to combine.

Pour in Broth

Pour in the vegetable broth and bring to a boil. Reduce heat and let it simmer for about 30 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. Alternatively, you can transfer it to a blender in batches.

Serve and Store

Serve the soup hot, garnished with fresh herbs if desired. Let any leftovers cool completely before storing in airtight containers for meal prep.

Enjoy your homemade squash soup!

Storing and Freezing

To store your leftover squash soup, ensure it cools completely before transferring it to airtight containers. This prevents condensation and helps maintain the soup's texture. Properly stored, the soup can last in the fridge for up to five days, making it a perfect option for quick meals throughout the week.

If you want to extend its shelf life, consider freezing the soup. It can be frozen for up to three months. Just remember to leave some space in the containers, as liquids expand when frozen. When you're ready to enjoy it, thaw it in the refrigerator overnight and reheat on the stovetop or microwave.

Health Benefits of Ingredients

The ingredients in this squash soup not only create a delicious dish but also offer numerous health benefits. Garlic, for instance, is known for its immune-boosting properties and has been linked to improved heart health. Incorporating garlic into your meals can help lower blood pressure and cholesterol levels.

Olive oil, used in this recipe, is a great source of healthy fats and antioxidants. It can support heart health and is known for its anti-inflammatory properties. By using high-quality olive oil in your cooking, you enhance not only the flavor but also the nutritional value of your meals.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, you can use frozen squash, but make sure to adjust the cooking time accordingly.

→ How long can I store the soup?

You can store the soup in the refrigerator for up to 5 days or freeze it for up to 3 months.

→ Can I add other vegetables to the soup?

Absolutely! Carrots, sweet potatoes, or even kale can be great additions.

→ Is this soup vegan?

Yes, this recipe is entirely vegan as it uses vegetable broth and no animal products.