Butternut Squash and Apple Soup with Toasted Pumpkin Seeds

A creamy and comforting soup featuring the sweet and savory flavors of butternut squash and apples, seasoned with warming spices and garnished with toasted pumpkin seeds.

Prep Time

15 minutes

Total Time

45 minutes

Calories

295 kcal

Difficulty

Easy

Equipment

3 items

Cost

£1.19/serving

Season:

Meal Type:

Cuisine:

Mood:

Ingredients

Servings

1mediumButternut Squash(Peeled, seeded, and cubed)

£1.50

2mediumApples(Peeled, cored, and chopped (Gala or Honeycrisp recommended))

£0.80

1mediumYellow Onion(Chopped)

£0.30

2clovesGarlic(Minced)

£0.10

4cupsVegetable Broth(Low sodium recommended)

£0.60

1teaspoonGinger(Grated fresh ginger or 1/2 tsp ground ginger)

£0.15

0.3teaspoonNutmeg(Ground)

£0.05

0.3teaspoonCinnamon(Ground)

£0.05

0.5teaspoonSalt(Or to taste)

£0.01

0.3teaspoonBlack Pepper(Or to taste)

£0.02

0.3cupPumpkin Seeds(Raw)

£0.50

2tablespoonsOlive Oil

£0.15

0.3cupCoconut Milk(Optional, for extra creaminess (full-fat or light))

£0.30

1tablespoonMaple Syrup(Optional, to taste)

£0.25

Total Cost

£4.78

£1.19 per serving

Instructions

1.
Preheat oven to 350°F (175°C). Spread pumpkin seeds on a baking sheet and toast for 5-7 minutes, or until lightly golden and fragrant. Watch carefully to prevent burning. Set aside.
2.
Heat olive oil in a large pot or Dutch oven over medium heat. Add chopped onion and cook until softened, about 5 minutes.
3.
Add minced garlic and cook for another minute until fragrant.
4.
Add cubed butternut squash and chopped apples to the pot. Cook for 5 minutes, stirring occasionally.
5.
Pour in vegetable broth. Add grated ginger (or ground ginger), nutmeg, cinnamon, salt, and pepper. Bring to a simmer.
6.
Reduce heat to low, cover, and cook for 20 minutes, or until the butternut squash is very tender.
7.
Remove from heat and let cool slightly.
8.
Using an immersion blender, blend the soup until smooth and creamy. Alternatively, carefully transfer the soup in batches to a regular blender and blend until smooth. Return to the pot.
9.
Stir in coconut milk (optional) and maple syrup (optional). Heat through gently. Do not boil.
10.
Taste and adjust seasonings as needed.
11.
Ladle the soup into bowls and garnish with toasted pumpkin seeds. Serve immediately.

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My Notes

Nutrition Information

Nutrition per serving (450g)

295 kcal / 1234 kJ

Carbs

36g

14% of RDA

Fat

16g

23% of RDA

Protein

12% of RDA

Detailed Breakdown

Fibre

7 g

23% of RDA

Sugar

18 g

20% of RDA

Sodium

375 mg

16% of RDA

Saturated Fat

3 g

15% of RDA

Chef's Tips

Roasting the butternut squash and apples before adding them to the soup will enhance their flavor.

If the soup is too thick, add more vegetable broth to reach your desired consistency.

For a spicier soup, add a pinch of cayenne pepper along with the other spices.

Store leftover soup in an airtight container in the refrigerator for up to 3 days.

Cooking Equipment

Large pot or Dutch oven

Baking sheet

Blender or immersion blender

Wine Pairings

No wine pairing suggestions available for this recipe.

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