Low-Fat Butternut Squash Soup Recipe with Spiced Pepitas
There is nothing like curling up in front of a roaring fire with a cup of hot soup. This butternut squash soup, topped with spiced pepitas, will warm you right down to your toes.
Servings: 4 to 6 Servings
Calories: 228kcal
Ingredients
The Soup:
- 2 teaspoons olive oil
- 1 medium yellow onion chopped
- 1 medium Gala apple cored and chopped
- 1 carrot diced
- 1 celery stalk diced
- 2 cloves garlic minced
- ¾ teaspoon ground cumin
- 5 cups cubed butternut squash about 2-¼ pounds
- 5 cups vegetable broth
- ½ teaspoon salt
- ½ teaspoon ground pepper
- 3 tablespoons minced cilantro
The Pepitas:
- ⅓ cup pepitas
- ½ teaspoon olive oil
- ¼ teaspoon paprika
- ¼ teaspoon ground cumin
- ¼ teaspoon salt
Instructions
The Soup:
- Heat the olive oil in a large saucepan set over medium heat.
- Add the onion, apple, carrot and celery to the saucepan and cook until the vegetables are starting to soften, about 5 minutes.
- Add the garlic and cumin, and cook for an additional 30 seconds.
- Stir in the butternut squash and broth. Bring to a boil over high heat, then reduce heat and simmer until the butternut squash is tender, about 30 minutes.
- Let the mixture cool for about 10 minutes. Using an immersion blender, a regular blender or a food processor, puree the soup until it is smooth. Serve. Garnish each helping with spiced pepitas and cilantro.
The Pepitas:
- Preheat the oven to 375 degrees F.
- In a small bowl, toss the pepitas, olive oil, paprika, cumin and salt. Spread the coated pepitas on a baking sheet.
- Bake until the pepitas are golden brown, about 5 minutes, stirring once. Watch carefully so the pepitas do not burn.
Nutrition
Calories: 228kcal | Carbohydrates: 45g | Protein: 5g | Fat: 6g | Saturated Fat: 1g | Sodium: 1636mg | Potassium: 1079mg | Fiber: 7g | Sugar: 15g | Vitamin A: 30400IU | Vitamin C: 59.1mg | Calcium: 143mg | Iron: 2.8mg