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Butternut Squash Soup with Spiced Seeds Recipe
Butternut Squash Soup with Spiced Seeds
Joseph Lenn, Blackberry Farm, USA
Joseph Lenn, Blackberry Farm, USA
Flavors of the USA
Total time: 1hr to 2hr

Prep. time: 15 minutes
Cooking time: 2 hours

Difficulty: Easy
Chef's Note

You'll find pumpkinseed kernels — also called pepitas—at gourmet grocers and Mexican markets. We call for butternut squash in the recipe, but you can use an heirloom variety of winter squash.

For 8 servings

Spiced seeds
- 1 tbsp powdered sugar
- 1 tbsp brown sugar
- 1 tbsp egg white, lightly beaten
- 1/4 tsp water
- 1/8 tsp salt
- 1/8 tsp ground cinnamon
- Dash of ground red pepper
- 185 ml / 3/4 cup unsalted pumpkinseed kernels
- Cooking spray

Butternut squash soup
- 1 (1,5 kilo / 3 1/2-pound) butternut squash
- 1 tbsp canola or other vegetable oil
- 3/4 tsp kosher salt, divided
- 1 liter / 4 cups fat-free, less-sodium chicken broth
- 500 ml / 2 cups water

Spiced seeds

  1. Preheat oven to 150 °C / 300 °F.
  2. Combine first 7 ingredients in a small bowl. Add seeds to sugar mixture, stirring to coat.
  3. Spread seed mixture evenly on a baking sheet lined with parchment paper and coated with cooking spray. Bake for 15 minutes. Stir mixture; bake an additional 15 minutes.
  4. Place parchment on a wire rack; cool pumpkinseed mixture. Break into small pieces; set aside.


  1. Preheat oven to 180 °C / 350 °F.
  2. Cut squash in half lengthwise; discard seeds and membrane. Brush oil over cut sides of squash; sprinkle cut sides with 1/4 teaspoon salt.
  3. Place squash, cut sides down, on a jelly-roll pan. Bake for 1 hour and 20 minutes or until squash is tender. Cool slightly. Scoop out squash pulp from skins; discard skins.


  1. Place squash pulp and broth in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth.
  2. Pour pureed mixture into a medium saucepan; stir in 500 ml / 2 cups water and remaining 1/2 teaspoon salt. Cook over medium-high heat 5 minutes or until thoroughly heated.
  3. Top each serving with seeds.
Nutritional values per serving

Serving size: 1 cup soup and 2 tablespoons spiced seeds

Calories: 130
Fat: 3.1g (sat 0.4g,mono 1.4g,poly 1.1g)
Protein: 3.5g
Carbohydrates: 25.2g
Fiber: 3.6g
Cholesterol: 0.0mg
Iron: 1.4mg
Sodium: 449mg
Calcium: 84mg

More recipe ideas

Photo: Anna Williams

Joseph Lenn, Blackberry Farm, Walland, Tennessee, Cooking Light, OCTOBER 2009

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