Butternut Squash Soup with Toasted Pumpkin Seeds is a velvety, comforting soup perfect for crisp autumn days and cozy dinners. Roasted butternut squash forms a naturally sweet and creamy base, complemented by onions, garlic, and a hint of warming spices like nutmeg and cinnamon. Topping the soup with toasted pumpkin seeds adds a delightful crunch and nutty flavor, transforming a simple soup into a visually appealing and satisfying dish.

This soup is nutritious, vegetarian, and naturally gluten-free, making it an ideal starter or main course. Its rich texture and vibrant orange color make it perfect for holiday meals, dinner parties, or a warming weeknight dinner.

Why I Love This Recipe

I love this recipe because it combines comfort, flavor, and nutrition in a single bowl. The natural sweetness of roasted butternut squash pairs beautifully with subtle spices, creating a creamy and luscious soup without needing heavy cream.

Toasted pumpkin seeds add texture and a touch of earthy nuttiness, making each spoonful a satisfying experience.

Why It’s a Must-Try Dish

• Seasonal favorite: Highlights autumn’s best produce.
• Healthy and filling: Packed with fiber, vitamins, and minerals.
• Simple and versatile: Easy to make vegetarian or vegan.
• Comfort food at its best: Smooth, creamy, and warming.
• Beautiful presentation: Vibrant orange soup with crunchy topping is perfect for serving guests.

Preparation and Cooking Details

• Preparation Time: 15 minutes
• Cooking Time: 35 minutes
• Total Time: 50 minutes
• Servings: 4–6
• Calories: ~180 kcal per serving

Course & Cuisine

• Course: Soup / Appetizer or Main
• Cuisine: American / Comfort / Fall-Inspired

Ingredients

For the Soup:

• 1 medium butternut squash (about 2–3 lbs), peeled, seeded, and cubed
• 1 tablespoon olive oil
• Salt and black pepper, to taste
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth (or chicken broth)
• ¼ teaspoon ground nutmeg
• ¼ teaspoon ground cinnamon (optional)
• ½ teaspoon smoked paprika (optional)
• ½ cup coconut milk or heavy cream (optional, for extra creaminess)

For the Topping:

• ¼ cup pumpkin seeds (pepitas)
• 1 teaspoon olive oil or butter
• Pinch of salt

Cooking Directions

Step-by-Step Preparation Method

Step 1: Roast the Butternut Squash

1. Preheat oven to 400°F (200°C).
2. Toss cubed squash with olive oil, salt, and pepper.
3. Spread on a baking sheet and roast for 25–30 minutes until tender and lightly caramelized.

Step 2: Prepare the Soup Base

1. In a large pot, heat a splash of olive oil over medium heat.
2. Sauté onion for 3–4 minutes until translucent.
3. Add garlic and cook for another 1–2 minutes until fragrant.
4. Add roasted squash to the pot along with vegetable broth, nutmeg, cinnamon, and smoked paprika.
5. Bring to a simmer and cook for 10–15 minutes, allowing flavors to meld.

Step 3: Blend the Soup

1. Use an immersion blender to puree the soup until smooth.
2. Alternatively, transfer soup in batches to a countertop blender, blending until creamy.
3. Stir in coconut milk or heavy cream if using, and adjust seasoning with salt and pepper.

Step 4: Toast the Pumpkin Seeds

1. In a small skillet, heat olive oil or butter over medium heat.
2. Add pumpkin seeds and toast for 2–3 minutes, stirring frequently, until golden and aromatic.
3. Season with a pinch of salt.

Step 5: Serve

1. Ladle soup into bowls.
2. Sprinkle toasted pumpkin seeds on top and optionally drizzle with a bit of cream or olive oil.
3. Serve hot with crusty bread or a light salad.

How to Serve

• Serve as a starter for a holiday or dinner party.
• Pair with grilled cheese sandwiches for a cozy weeknight dinner.
• Garnish with fresh herbs like parsley, chives, or thyme for added freshness.
• Drizzle with a little extra cream or coconut milk for visual appeal.

Recipe Tips

• Roasting squash: Roasting enhances natural sweetness and flavor.
• Blending: Use an immersion blender for convenience, or a countertop blender for silky smooth texture.
• Adjust consistency: Add more broth if you prefer a thinner soup.
• Spice variations: Try curry powder, ginger, or cayenne for a different flavor profile.
• Make it vegan: Use vegetable broth and coconut milk instead of cream.

Variations

1. Curried Butternut Soup: Add 1 teaspoon curry powder and a dash of coconut milk.
2. Apple and Squash Soup: Include 1 peeled, chopped apple for sweetness.
3. Smoky Soup: Add smoked paprika and roasted red peppers for depth.
4. Herb-Infused: Stir in fresh thyme, sage, or rosemary before blending.
5. Nutty Topping: Substitute pumpkin seeds with toasted almonds, walnuts, or pepitas mixed with spices.

Freezing and Storage

• Refrigerator: Store in an airtight container for 3–4 days.
• Freezer: Cool completely, store in freezer-safe containers for up to 2 months. Thaw overnight in refrigerator and reheat gently.
• Tip: Store pumpkin seeds separately and toast fresh before serving for best crunch.

Special Equipment Needed

• Baking sheet for roasting squash
• Large pot or Dutch oven for soup
• Immersion blender or countertop blender
• Small skillet for toasting seeds
• Knife and cutting board

Frequently Asked Questions (FAQ)

Q1. Can I use canned squash instead of fresh?
Yes, use about 4 cups of cooked squash, but fresh roasting enhances flavor.

Q2. Can this soup be made vegan?
Absolutely! Use vegetable broth and coconut milk instead of cream.

Q3. Can I make it ahead of time?
Yes, the soup can be made 1–2 days in advance; store seeds separately and toast just before serving.

Q4. Can I add other vegetables?
Yes, carrots, sweet potatoes, or parsnips can be added for extra flavor.

Q5. How do I store leftovers?
Refrigerate in an airtight container for up to 4 days or freeze for up to 2 months. Reheat gently on the stove.

Conclusion

Butternut Squash Soup with Toasted Pumpkin Seeds is a creamy, comforting, and nutrient-packed dish that embodies the flavors of fall. The natural sweetness of roasted squash, warm spices, and crunchy pumpkin seeds create a balanced, satisfying bowl of soup perfect for any occasion.

It’s healthy, flavorful, and visually stunning, making it an essential recipe for cozy dinners, holiday meals, or meal prep.