Butternut squash and apple soup with spiced pumpkin seeds

Roasted Butternut Squash and Apple Soup with Spiced Pumpkin seeds


This vibrant soup 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.


  • 2 tbsp olive oil
  • 1 large white onion, diced
  • 2 green apples, peeled and chopped
  • 1 tsp xylitol sugar alternative
  • 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
  • 1.9 Litre (8 cups) vegetable stock (made from vegetable stock powder)
  • 130g (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

To serve

  • 1
    Heat the oil in a large pot over a medium heat.
  • 2
    Add the chopped onion, apple, xylitol, 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 handheld 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. Remove from heat and allow to cool fully.
  • 9
    Serve the soup heated, with a generous sprinkling of Spiced Pumpkin Seeds on top.

Recipe and images courtesy of ‘The Food Effect Diet Vegan’ by Dr Michelle Braude

OM tip

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