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Roasted Butternut Squash and Apple Soup with Spiced Pumpkin Seeds

Serves: 8

Freezes Well Vegan Friendly

Know your nutrients

244 -
13.5g -
2.3g -
15g -
2.98g -
7.4g -
26.5g -
7.3g -
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This vibrant soup is jam-packed with goodness to keep you healthy throughout winter. The pumpkin seed topping adds a great source of plant-based protein, and also makes a delicious snack on its own. Recipe courtesy of Dr Michelle Braude, nutritionist and author of The Food Effect Diet and The Food Effect Diet Vegan, available through Instagram.

Roasted Butternut Squash and Apple Soup with Spiced Pumpkin Seeds Recipe: Live Green & Good


2 tbsp olive oil
1 large white onion, diced
2 green apples, peeled and chopped
1 tsp xylitol sugar alternative (available in stores as Total Sweet)
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
8 cups vegetable stock (made from vegetable stock powder)

For the spiced pumpkin seeds:

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


  • Heat the oil in a large pot over a medium heat. Add the chopped onion, apple, cinnamon, ginger, chilli powder and salt. Cook, whilst stirring occasionally, for around five minutes.
  • Add the butternut squash to the pot, and stir to coat for another five minutes. 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.
  • Allow the soup to cool, then blend in a blender or with a hand-held immersion blender until completely smooth.
  • 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.
  • Heat a pan over a medium heat. 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.
  • Serve the soup heated, with a generous sprinkling of spiced pumpkin seeds on top.
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