Butternut Squash & Apple Soup With Spiced Pumpkin Seeds

2 bowls of orange soup topped with toasted seeds, flat leaf parsley sprinkled around
Credit: Dr Michelle Braude for TotalSweet

This vibrant soup – created by Dr Michelle Braude, The Food Effect Doctor – is jam packed with goodness. The pumpkin seed topping adds a great source of plant-based protein, and also make a delicious snack on their own.

Preparation Time: 20min
Cooking Time: 1hr 5min
Serves: 8

  1. To make the soup: Heat the oil in a large pot over a medium heat.
  2. Add the chopped onion, apple, cinnamon, ginger, chilli powder and salt.  Cook, stirring occasionally, for around 5min.
  3. Add the butternut squash to the pot, and stir to coat for another 5min.
  4. Add the stock, bring to a boil, lower the heat and simmer, with the pot covered, for around 40-50min, 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. Add the pumpkin seeds and allow to toast in the pan, stirring to ensure they don’t burn, for 3-5min.
  8. Remove from heat and allow to cool fully.
  9. Serve the soup heated, with a generous sprinkling of spiced pumpkin seeds on top.

Xylitol is a type of natural sugar alternative. Excessive consumption can have a laxative effect.
Caution: Keep well away from dogs.

Dr Michelle Braude is @thefoodeffectdr. Her books are available through Amazon.