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–+ servings

Butternut Squash Soup With Toasted Pumpkin Seeds

Print Recipe
Course Dinner, Lunch
Keyword healthy dinner, soup, squash, pumpkin
Cook Time 1 hour 20 minutes
Servings 6
Calories 90

Equipment

  • Blender

Ingredients

  • 1 large butternut squash (3 lb., halved and seeded)
  • 1 tsp. maple syrup or local honey
  • 3 to 4 cups vegetable stock
  • ¼ cup toasted pumpkin seeds (for garnish)
  • Cilantro oil or chili oil (for garnish)
  • Salt to taste

Instructions

  • Preheat the oven to 425°F. Line a rimmed baking sheet with parchment paper and place the butternut squash cut-side up on the sheet. Drizzle the squash with just enough oil to lightly coat the top and sprinkle with salt.
  • Place the squash cut-side down and roast until tender and cooked through, about 40-50 minutes. Set aside to cool.
  • Scoop the butternut squash flesh into a blender and discard the tough skin.
  • Add your maple syrup or honey and vegetable broth and puree on high.
  • Carefully pour your soup into a large pot, adding sweetener and seasoning until you reach your desired taste. Heat your soup over medium heat for 15 minutes.
  • Serve the soup hot, garnished with oil and toasted pumpkin seeds, and enjoy!

Nutrition

Calories: 90kcal | Carbohydrates: 18g | Protein: 3g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.002g | Sodium: 488mg | Potassium: 479mg | Fiber: 3g | Sugar: 4g | Vitamin A: 13538IU | Vitamin C: 26mg | Calcium: 63mg | Iron: 1mg