5.0 from 12 votes
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 Time
15 mins
Cook Time
15 mins
Total Time
55 mins
Servings: 4 to 6 Servings
Calories: 228 kcal
Course:
Soup
Cuisine:
American
Ingredients
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
- ¾ teaspoon ground cumin
- 5 cups cubed butternut squash about 2-¼ pounds
- 5 cups vegetable broth
- ½ teaspoon salt
- ½ teaspoon ground pepper
- 3 tablespoons minced cilantro
The Pepitas:
- ⅓ cup Pepitas
- ½ teaspoon olive oil
- ¼ teaspoon paprika
- ¼ teaspoon ground cumin
- ¼ teaspoon salt
Instructions
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.
Cup of Yum
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.
Nutrition Information
Calories
228kcal
(11%)
Carbohydrates
45g
(15%)
Protein
5g
(10%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Sodium
1636mg
(68%)
Potassium
1079mg
(31%)
Fiber
7g
(28%)
Sugar
15g
(30%)
Vitamin A
30400IU
(608%)
Vitamin C
59.1mg
(66%)
Calcium
143mg
(14%)
Iron
2.8mg
(16%)
Nutrition Facts
Serving: 4to 6 Servings
Amount Per Serving
Calories 228
% Daily Value*
| Calories | 228kcal | 11% |
| Carbohydrates | 45g | 15% |
| Protein | 5g | 10% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Sodium | 1636mg | 68% |
| Potassium | 1079mg | 23% |
| Fiber | 7g | 28% |
| Sugar | 15g | 30% |
| Vitamin A | 30400IU | 608% |
| Vitamin C | 59.1mg | 66% |
| Calcium | 143mg | 14% |
| Iron | 2.8mg | 16% |
* Percent Daily Values are based on a 2,000 calorie diet.