Roasted Butternut Squash & Apple Soup with Spiced Pumpkin Seeds

Food Doctor

Roasted Butternut Squash and Apple Soup with Spiced Pumpkin Seeds

The pumpkin seeds here make a perfect protein-packed snack too.

Serves: 8
Prep Time: 5 minutes
Cooking Time: 60 minutes


2 tbsp olive oil
1 large white onion, diced
2 green apples, peeled and chopped
½ tsp. ground cinnamon
½ tsp. ground ginger
¼ tsp. chilli powder
1 ½ tsp. fine sea salt
2 kg butternut squash, peeled, de-seeded and cut into cubes
8 cups vegetable stock (made from vegan stock powder)

Spiced Pumpkin Seeds:
1 cup pumpkin seeds
1 Tbsp. extra virgin olive oil
½ tsp. ground cinnamon
½ tsp. chilli powder
Generous pinch of salt and black pepper


Heat oil in a large pot over medium heat. Add the chopped onion, apple, cinnamon, ginger, chilli powder and salt. Cook, whilst stirring occasionally, for around 5 minutes. Add the butternut squash to the pot, and stir to coat for another 5 minutes. Add the stock, bring to a boil, lower the heat and simmer, with the pot covered, for around 40-50 minutes, until the squash is soft. Allow the soup to cool and blend in a blender or with a hand-held immersion blender until completely smooth.

To make the spiced pumpkin seeds – combine the oil, cinnamon, chilli powder, salt and pepper together in a small bowl. Add the pumpkin seeds and stir to coat. Heat a pan over medium heat. Add the pumpkin seeds, and allow to toast in the pan, whilst stirring to ensure they don’t burn, for around 3-5 minutes. Remove from heat and allow to cool fully. Serve the soup heated, with a generous sprinkling of Spiced Pumpkin Seeds on top.

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