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5 from 1 vote

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.
Prep Time15 mins
Cook Time40 mins
Total Time55 mins
Course: Soups
Cuisine: American
Keyword: Gluten Free, Healthy Dinner Recipes, Vegan, Vegetarian
Servings: 4 to 6 Servings
Calories: 228kcal
Author: Dara Michalski | Cookin' Canuck


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
  • 3/4 teaspoon ground cumin
  • 5 cups cubed butternut squash about 2-1/4 pounds
  • 5 cups vegetable broth
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground pepper
  • 3 tablespoons minced cilantro

The Pepitas:


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.


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