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 medium butternut squash, peeled and cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 tsp ground cumin; Salt and pepper to taste; 2 tbsp olive oil; 1 cup coconut milk

Highlighted under: Healthy & Light

This hearty squash soup is perfect for meal prep, packed with nutrients and flavor, making it an ideal choice for busy weeks.

Created by

Keira Thompson

Last updated on 2025-12-24T12:39:36.958Z

This squash soup is a delightful blend of seasonal flavors and is incredibly easy to prepare. Perfect for meal prep, it stores well and can be enjoyed throughout the week.

        Why You'll Love This Recipe
        Rich and creamy texture that comforts the soul
Packed with vitamins and antioxidants
Versatile and can be customized with your favorite spices
Perfect for cold days or as a light meal option

      

Nutritional Benefits

This squash soup is not only delicious but also incredibly nutritious. Butternut squash is rich in vitamins A and C, which are essential for maintaining healthy skin and boosting your immune system. Additionally, the fiber content in squash aids digestion and supports a healthy gut, making this soup a great choice for overall wellness.

The inclusion of coconut milk not only adds a creamy texture but also provides healthy fats that can help keep you satiated for longer periods. This makes the soup ideal for meal prep, as it can keep you feeling full and energized throughout busy days.

Customizing Your Soup

One of the best aspects of this squash soup is its versatility. Feel free to customize the flavor profile by adding your favorite spices. For a bit of heat, consider incorporating cayenne pepper or chili flakes. Alternatively, you can enhance the sweetness with a dash of cinnamon or nutmeg, which pairs wonderfully with the natural flavors of the squash.

You can also mix in other vegetables such as carrots or sweet potatoes for added nutrition and variety. Experimenting with toppings like roasted pumpkin seeds or fresh herbs can elevate the dish, allowing you to enjoy a unique bowl of soup every time.

Storage and Reheating Tips

This squash soup is perfect for meal prep due to its easy storage options. Once cooled, transfer the soup to airtight containers and refrigerate for up to five days. If you want to keep it longer, consider freezing portions in freezer-safe containers for up to three months. Just remember to leave some space at the top of the container, as liquids expand when frozen.

When you're ready to enjoy your soup, simply reheat it on the stove over medium heat, stirring occasionally. If you find the soup has thickened after refrigeration or freezing, add a splash of vegetable broth or water to reach your desired consistency before serving. Enjoy your hearty and comforting meal!

Ingredients

For the Soup

2 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 tsp ground cumin
Salt and pepper to taste
2 tbsp olive oil
1 cup coconut milk

Enjoy your delicious squash soup!

Instructions

Prepare the Ingredients

Begin by peeling and cubing the butternut squash. Chop the onion and mince the garlic.

Sauté the Vegetables

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

Cook the Squash

Add the cubed squash to the pot, along with the ground cumin, salt, and pepper. Stir well and cook for about 5 minutes.

Add Broth and Simmer

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

Blend the Soup

Using an immersion blender, blend the soup until smooth. Stir in the coconut milk and heat through. Adjust seasoning if necessary.

Serve hot, garnished with your choice of herbs or seeds.

Serving Suggestions

This squash soup can be served as a delightful starter or as a main dish. Pair it with crusty bread or a side salad for a complete meal. The creamy texture and rich flavor make it a satisfying option for lunch or dinner, and it’s sure to please both vegetarians and meat-eaters alike.

For a touch of elegance, consider garnishing the soup with a drizzle of coconut milk, a sprinkle of fresh herbs, or a dash of chili oil. These small additions can enhance the visual appeal and take your presentation to the next level.

Health-Conscious Choices

If you're looking to make this recipe even healthier, consider using low-sodium vegetable broth to control the salt content. Additionally, you can substitute coconut milk with almond milk or another plant-based milk if you prefer a lighter version. This keeps the soup creamy while reducing calories.

Moreover, the soup can be made vegan by ensuring all ingredients are plant-based. It's a wonderful dish to include in a balanced diet, providing essential nutrients without compromising on flavor.

Questions About Recipes

→ Can I freeze this soup?

Yes, this soup freezes well! Just let it cool completely before transferring to airtight containers.

→ How long does the soup last in the fridge?

The soup can be stored in the refrigerator for up to 4 days.

→ Can I use other types of squash?

Absolutely! You can substitute with acorn squash or pumpkin for different flavors.

→ Is this soup vegan?

Yes, this recipe is vegan-friendly, especially if you use vegetable broth.