Squash Soup for Meal Prep

Name: Squash Soup for Meal Prep
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 cups butternut squash, peeled and diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 cup coconut milk; 1 teaspoon ground cumin; Salt and pepper to taste; Olive oil for cooking

Highlighted under: Healthy & Light

A creamy and flavorful squash soup that's perfect for your weekly meal prep. This healthy dish is easy to make and packed with nutrients.

Created by

Maribel Hayes

Last updated on 2025-12-24T19:18:37.489Z

This squash soup is not only delicious but also a fantastic way to incorporate more vegetables into your diet. It's the perfect comfort food for chilly days!

        Why You'll Love This Recipe
        Creamy texture that's both satisfying and healthy
Versatile for different squash varieties
Perfect for making ahead and storing for busy days

      

Nutritional Benefits of Squash

Squash is not only delicious, but it's also incredibly nutritious. Butternut squash, in particular, is rich in vitamins A and C, both of which are essential for maintaining healthy skin and boosting your immune system. Additionally, this vibrant vegetable is high in antioxidants, which help combat oxidative stress in the body, promoting overall health.

Another benefit of squash is its high fiber content. Fiber aids in digestion and helps to keep you feeling full, making this soup a great option for those looking to maintain a healthy weight. Incorporating fiber-rich foods into your diet can also help regulate blood sugar levels, making it a smart choice for everyone, especially those managing diabetes.

Meal Prep Made Easy

This squash soup is ideal for meal prep, allowing you to save time during your busy week. By making a large batch, you can portion the soup into individual containers, making it easy to grab a healthy meal on the go. Not only does this save you time, but it also helps you avoid the temptation of unhealthy takeout options.

To ensure your soup stays fresh, store it in airtight containers in the refrigerator for up to five days or freeze for longer storage. Simply thaw in the refrigerator overnight before reheating. This makes it a convenient option for those who want to enjoy homemade, nutritious meals without spending hours in the kitchen.

Versatility of Ingredients

One of the best things about this squash soup recipe is its versatility. While butternut squash is the star ingredient, feel free to experiment with other varieties such as acorn or pumpkin. Each type of squash brings its unique flavor and nutritional profile, so you can switch it up based on your preferences or what's in season.

Additionally, you can customize the spices to suit your taste. If you prefer a bit of heat, try adding a pinch of cayenne pepper or red pepper flakes. For a more aromatic flavor, consider including herbs like thyme or rosemary. This adaptability makes the soup not only delicious but also exciting to prepare.

Ingredients

For the Soup

2 cups butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 cup coconut milk
1 teaspoon ground cumin
Salt and pepper to taste
Olive oil for cooking

These ingredients come together to create a warm and inviting soup.

Instructions

Sauté the Vegetables

In a large pot, heat olive oil over medium heat. Add the onion and garlic, cooking until soft and fragrant, about 5 minutes.

Add Squash and Spices

Add the diced squash, cumin, salt, and pepper. Stir to combine and cook for another 5 minutes.

Pour in Broth

Pour in the vegetable broth and bring the mixture to a boil. Reduce heat and let it simmer until the squash is tender, about 20 minutes.

Blend the Soup

Using an immersion blender, blend the soup until smooth. Stir in the coconut milk and adjust seasoning as needed.

Serve and Store

Serve warm or let it cool before transferring to meal prep containers for storage. Enjoy!

This soup can be easily reheated in the microwave or on the stovetop.

Storage Tips

To maintain the best flavor and texture, allow your squash soup to cool completely before transferring it to storage containers. This helps prevent condensation, which can lead to a watery consistency when reheating. Label your containers with the date so you can keep track of freshness.

If you’re freezing the soup, consider using freezer-safe bags or containers. This allows for easier stacking and saves space in your freezer. When ready to enjoy, simply thaw and reheat on the stove or in the microwave until warmed through.

Serving Suggestions

This creamy squash soup pairs wonderfully with a variety of toppings. Consider adding a dollop of Greek yogurt or sour cream for an added creaminess. A sprinkle of toasted pumpkin seeds or croutons can provide a delightful crunch, enhancing the overall texture of the dish.

For a complete meal, serve the soup alongside a fresh green salad or a slice of whole-grain bread. The combination of flavors and textures will create a satisfying dining experience that is both healthy and delicious.

Adjusting for Dietary Needs

This squash soup is naturally vegan and gluten-free, making it suitable for a variety of dietary preferences. If you're looking to reduce calories, you can substitute the coconut milk with a lower-fat alternative like almond milk, while still achieving a creamy texture.

For those with nut allergies, consider using oat milk or soy milk as a substitute. Adjusting the ingredients allows everyone to enjoy this nutrient-packed soup without compromising their dietary needs, ensuring that it fits seamlessly into your meal planning.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well in this recipe. Just make sure to thaw it before cooking.

→ How long can I store the soup?

The soup can be stored in the refrigerator for up to 5 days or frozen for up to 3 months.

→ Can I customize the spices?

Absolutely! Feel free to add your favorite spices or herbs, such as thyme or ginger.

→ Is this soup vegan?

Yes, this recipe is vegan as it uses vegetable broth and coconut milk.