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Roasted Butternut Squash and Apple Soup with Spiced Pumpkin Seeds

Roasted Butternut Squash and Apple Soup with Spiced Pumpkin Seeds

Doctor and nutritionist, Michelle Braude shares the recipe for a healthy soup packed full of autumnal flavours...

This vibrant soup is jam packed with goodness and the pumpkin seeds it’s topped with are a great source of plant based protein (they also make a delicious snack on their own).

Serves 8



·         2 Tbsp. olive oil

·         1 large white onion, diced

·         2 green apples, peeled and chopped

·         1 tsp. xylitol sugar alternative (available in stores as Total Sweet)

·         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


1.              Heat the oil in a large pot over a medium heat. 

2.              Add the chopped onion, apple, cinnamon, ginger, chilli powder and salt.  Cook, whilst stirring occasionally, for around 5 minutes. 

3.              Add the butternut squash to the pot, and stir to coat for another 5 minutes.  

4.              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. 

5.              Allow the soup to cool and blend in a blender or with a hand-held immersion blender until completely smooth.

6.              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.  

7.              Heat a pan over a medium heat.  

8.              Add the pumpkin seeds, and allow to toast in the pan, whilst stirring to ensure they don’t burn, for around 3-5 minutes. 

9.              Remove from heat and allow to cool fully.

10.          Serve the soup heated, with a generous sprinkling of Spiced Pumpkin Seeds on top.