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Butternut Squash Soup with Toasted Pumpkin Seeds

Elina James
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Soups
Cuisine American
Servings 6 servings
Calories 300 kcal

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

Instructions
 

  • Step 1: Roast the Butternut Squash : Preheat oven to 400°F (200°C). Toss cubed squash with olive oil, salt, and pepper. Spread on a baking sheet and roast for 25–30 minutes until tender and lightly caramelized.
  • Step 2: Prepare the Soup Base : In a large pot, heat a splash of olive oil over medium heat. Sauté onion for 3–4 minutes until translucent. Add garlic and cook for another 1–2 minutes until fragrant. Add roasted squash to the pot along with vegetable broth, nutmeg, cinnamon, and smoked paprika. Bring to a simmer and cook for 10–15 minutes, allowing flavors to meld.
  • Step 3: Blend the Soup : Use an immersion blender to puree the soup until smooth. Alternatively, transfer soup in batches to a countertop blender, blending until creamy. Stir in coconut milk or heavy cream if using, and adjust seasoning with salt and pepper.
  • Step 4: Toast the Pumpkin Seeds : In a small skillet, heat olive oil or butter over medium heat. Add pumpkin seeds and toast for 2–3 minutes, stirring frequently, until golden and aromatic. Season with a pinch of salt.
  • Step 5: Serve : Ladle soup into bowls. Sprinkle toasted pumpkin seeds on top and optionally drizzle with a bit of cream or olive oil. Serve hot with crusty bread or a light salad.