Butternut Squash Soup


  • (3) lb butternut squash (or another squash variety you fancy), peeled, seeded and cubed — save those seeds!
  • (1) large onion, chopped
  • (1) apple, peeled and chopped
  • (4) cups water
  • (2) tsp ground ginger
  • (2) tbsp unsalted butter
  • (¼) cup light cream (or as much as you desire)
  • salt & pepper
  • sour cream, optional

Spiced Squash Seeds (for topping)

  • Butternut squash seeds, cleaned and dried
  • Chili powder
  • Cinnamon
  • Salt


  1. Preheat oven to 350ºF
  2. Heat a large soup pot or dutch oven over medium-high heat with butter
  3. Add onions and sauté for 3 minutes
  4. Add chopped apples and continue to sauté for another 3 minutes or so, until onions have become translucent
  5. Next, add the cubed butternut squash with ground ginger, salt and pepper (about 2 tsp salt and 1 tsp pepper)
  6. Stir and mix well, cook for 2 minutes
  7. Add water to vegetables and bring to a boil
  8. Once water is boiling, reduce heat to low, cover soup and simmer for about 20 minutes, until squash is nice and tender
  9. While soup is simmering, add butternut squash seeds to a baking sheet and sprinkle with chili powder, cinnamon and salt (I didn’t measure the amount I used, it varies on the amount of seeds on the sheet — just sprinkle enough to cover all the seeds lightly and then mix them around so they are coated on all sides with the seasoning)
  10. Roast seeds in the oven for 10 minutes until lightly browned, set aside until ready to serve soup
  11. Once soup is done simmering and you can poke a fork through the squash with no effort it is ready to be pureed
  12. Blend the soup using an immersion blender until completely smooth and silky in texture (if you don’t have an immersion blender, you can add batches of the soup into a regular blender until all the soup is well pureed)
  13. Stir in cream
  14. Serve soup topped with sour cream and the spiced butternut squash seeds if you desire*

*This soup also freezes really well, so feel free to store any excess for a chilly day

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Butternut Squash Soup