Butternut Squash Soup with Pumpkin Seeds and Apples


This is savory and slightly sweet, warm and filling and has a great depth of flavor.

This is a delicious and colorful recipe!

This is definitely the easiest and best way to make wonderful taste butternut squash soup, without having to peel and dice a large, awkwardly shaped vegetable.

There is nothing more satisfying than curling up on the couch to enjoy a seasonal, nourishing and hearty bowl of wholesome soup.

MORE: 9 Incredibly Tasty Roasted Vegetable Combinations


  • 2 cups water (500 mL)

  • 1/2 cup wild rice (125 mL)

  • 1/2 cup pumpkin seeds (125 mL)

  • 1 1/2 Tbsp canola oil (20 mL)

  • 1 cup chopped onion (250 mL)

  • 2 cups low-sodium chicken broth (500 mL)

  • 2 cups water (500 mL)

  • 1-3 lb (0.5 – 1.5kg) Butternut Squash, peeled and flesh cut into 1-inch (2.5 cm) cubes to yield 8 cups (2 L)

  • 1 Apple, peeled, cored and coarsely chopped

  • 1 bay leaf

  • 1 cinnamon stick

  • 1/2 tsp salt, optional (2 mL)

  • 1/2 tsp nutmeg (2 mL)


  • In medium saucepan, bring 2 cups (500 mL) water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.

  • In nonstick skillet over medium-high heat, toast pumpkin seeds lightly, about 1-2 minutes. Watch so they don’t burn. Remove and set aside.

  • In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender.

  • Remove from heat and remove bay leaf and cinnamon stick.

  • Puree soup with immersion blender or food processor.

  • Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through.

  • Spoon soup into bowls and garnish each bowl with 1 Tbsp (15 mL) toasted pumpkin seeds.

You can find 5 Star Rated Pumpkin Seeds.

Image source : Everyday Diabetes

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