Squash Soup for Meal Prep

Name: Squash Soup for Meal Prep
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 medium butternut squash, peeled and cubed; 1 tablespoon olive oil; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; 1/2 cup coconut milk (optional)

Highlighted under: Healthy & Light

This delicious squash soup is perfect for meal prep, providing a comforting and nutritious option for busy days.

Created by

Amelia Grant

Last updated on 2025-12-24T12:12:44.316Z

This squash soup is not just comforting and delicious; it’s also packed with nutrients. Perfect for meal prep, you can make a big batch and enjoy it throughout the week!

        Why You'll Love This Recipe
        Creamy and rich texture that warms you up
Packed with vitamins and flavor from fresh squash
Easy to make and perfect for busy weeknights

      

Perfect for Meal Prep

This squash soup is an excellent choice for meal prepping, making it easy to have nutritious meals ready for the week ahead. With its hearty ingredients and delightful flavors, it can serve as a comforting lunch or dinner option. By preparing a large batch, you can simplify your week, ensuring that you stay on track with your healthy eating goals.

One of the best aspects of this recipe is its adaptability. You can easily store the soup in individual portions, allowing for quick reheats whenever you need a warm meal. Simply pour the desired amount into a bowl, microwave, or heat on the stove, and enjoy the rich, creamy soup that feels homemade every time.

Nutritional Benefits

Butternut squash is not only delicious but also packed with essential nutrients. It's rich in vitamins A and C, which are known for promoting good vision, boosting immunity, and supporting skin health. Additionally, the fiber content in squash aids digestion and helps you feel fuller longer, making this soup a satisfying meal choice.

By incorporating ingredients like garlic and onion, you also enhance the soup's health benefits. Garlic is known for its anti-inflammatory properties and potential heart health benefits, while onions can help regulate blood sugar levels. Together, these ingredients create not just a comforting dish but a wholesome one that contributes to your overall well-being.

Customization Options

This squash soup recipe is highly customizable to suit your taste preferences. If you're looking for a bit of spice, add some cayenne pepper or a dash of chili flakes. For an herbal touch, consider stirring in fresh thyme or rosemary while it simmers. Each variation adds a unique flavor profile, allowing you to enjoy this soup in different ways throughout the week.

For those who prefer a non-dairy option, the coconut milk adds creaminess without the use of dairy, making it a great choice for lactose-intolerant individuals. Alternatively, you can substitute the coconut milk with almond or cashew milk for a different creamy texture. Feel free to experiment with these variations to find your perfect bowl of squash soup.

Ingredients

Soup Ingredients

1 medium butternut squash, peeled and cubed
1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
1/2 cup coconut milk (optional)

Make sure all ingredients are fresh for the best flavors!

Instructions

Prepare the Squash

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

Cook the Squash

Add the cubed butternut squash to the pot, stirring for a few minutes before adding the vegetable broth and cumin.

Simmer

Bring the mixture to a boil, then reduce the heat and let it simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Use an immersion blender to puree the soup until smooth. Stir in coconut milk if desired, and season with salt and pepper.

Let the soup cool before storing it in meal prep containers.

Storage Tips

To store your squash soup, let it cool completely before transferring it to airtight containers. This will help maintain freshness and prevent any condensation from forming inside the container. The soup can be kept in the refrigerator for up to five days or frozen for up to three months. Just be sure to label your containers with the date for easy tracking.

When reheating frozen soup, it's best to thaw it in the refrigerator overnight before warming it up on the stove or in the microwave. If you prefer to reheat directly from frozen, do so on low heat, stirring occasionally to ensure even warming. This way, you can enjoy a delicious bowl of squash soup any time you need a quick meal.

Serving Suggestions

This squash soup pairs wonderfully with crusty bread or a light salad for a complete meal. Consider serving it alongside a fresh greens salad tossed with a light vinaigrette to complement the rich flavors of the soup. For added texture, top your bowl of soup with roasted pumpkin seeds or croutons, which provide a delightful crunch.

Additionally, you can serve the soup as an appetizer at your next gathering. Its vibrant color and inviting aroma will entice your guests, making it a perfect starter to any meal. For a special touch, drizzle a bit of olive oil or balsamic glaze on top just before serving, enhancing both the appearance and flavor of this comforting dish.

Questions About Recipes

→ Can I freeze this soup?

Yes, this soup freezes well! Just make sure to let it cool completely before transferring to freezer-safe containers.

→ What can I use instead of coconut milk?

You can substitute the coconut milk with heavy cream or leave it out entirely for a lighter version.

→ How long does this soup last in the fridge?

The soup will last for about 4-5 days in the refrigerator when stored in an airtight container.

→ Can I add other vegetables to the soup?

Absolutely! Carrots, sweet potatoes, or even spinach can be great additions to enhance the flavor and nutrition.