Our Butternut Squash Soup is satisfying, filling and delicious! Today Dr. Joel Kahn tweeted about the health benefits of butternut squash.  According to Medical News Today, “one cup of butternut squash provides a whopping 437%” of your daily allowance of vitamin A, “52% of vitamin C and 10% or more of vitamin E, thiamin, niacin, vitamin B-6, folate, pantothenic acid, magnesium and manganese.” One cup also provides 582 milligrams of potassium. (For more information, see http://www.medicalnewstoday.com/articles/284479.php )

Butternut squash soup is a delicious way to enjoy this nutritious winter squash.  This recipe may appear long, but it is not difficult. We like to break it up into steps and roast the seeds and squash one day and then refrigerate them and cook the soup the next day. Another idea is to buy vegan butternut squash soup (Imagine makes a nice one) and simply roast the seed to jazz it up! We put our own twist on this classic recipe by accentuating savory flavors and topping them off with a sweet, crunchy topping. We hope you love it as much as we do. Leave us a comment and let us know how you like it!

Butternut Squash Soup with Maple Roasted Sunflower Seeds

1 2 3 4 5 Votes: 6 Rating: 5 You: Rate this recipe!

Sweet, roasted sunflower seeds add a nice crunch to this smooth soup. Instead of sunflower seeds you could also use pumpkin seeds, walnuts, or pecans.

Servings	Prep Time
7people	10minutes

Cook Time	Passive Time
80minutes	1hour

Servings Prep Time 7people 10minutes

Cook Time Passive Time 80minutes 1hour

Butternut Squash Soup with Maple Roasted Sunflower Seeds 1 2 3 4 5 Votes: 6 Rating: 5 You: Rate this recipe! Sweet, roasted sunflower seeds add a nice crunch to this smooth soup. Instead of sunflower seeds you could also use pumpkin seeds, walnuts, or pecans. Servings Prep Time 7people 10minutes Cook Time Passive Time 80minutes 1hour Servings Prep Time 7people 10minutes Cook Time Passive Time 80minutes 1hour

Ingredients

Maple Roasted Sunflower Seeds

• 1/2cup sunflower seeds
• 2teaspoons real maple syrup
• 1/2teaspoon pumpkin pie spice

Butternut Squash Soup

• 4-6cups roasted butternut squash
• 1 cup diced appleno need to peel
• 1/2cup diced onion
• 2teaspoons minced garlic
• 1cup waterfor sauteing, may not use all
• 1tablespoon lemon juice
• 4cups vegetable broth
• 1/4teaspoon ground sage
• 1/4-1/2teaspoon cayenne pepperto taste
• 1/2-1cup nondairy milkuse soy free or nut free, as desired
• saltto taste
• black pepperto taste
• garlic powderto taste

Servings: people

Units:MetricUS Imperial

Instructions

Maple Roasted Sunflower Seeds

1. Preheat oven to 350 degrees.
2. Prepare shallow baking sheet by spraying lightly with vegetable oil, or using silipat or parchment paper to provide a nonstick surface.
3. In a small bowl, combine sunflower seeds, maple syrup, and pumpkin pie spice.
4. Spread seed mixture evenly on prepared baking sheet.
5. Bake for about 3 minutes, and then stir mixture.
6. Bake for an addition 2 -4 minutes, checking frequently to be sure seeds do not burn.
7. Remove from oven and let cool while you prepare soup.

Roasted Butternut Squash

1. Preheat oven to 350 degrees.
2. Line shallow baking sheet with foil.
3. Rinse butternut squash and leave whole. Poke 3 times with knife and place on baking sheet.
4. Bake until the squash is tender enough that you can push a fork into it easily, about 45 minute to 1 hour, depending on size of squash.
5. Remove form oven and let cool completely.
6. Cut in half lengthwise and scoop out seeds and stringy area.
7. Peel and cut into large chunks.

Sweet and Savory Butternut Squash Soup

1. Saute diced apple, onion and garlic in water until onions are translucent and apples are soft (about 8 minutes).
2. Add lemon juice and stir.
3. Add the roasted butternut squash, broth, sage, and cayenne pepper. Stir and bring to boil.
4. Set heat to low and simmer for 10 minutes.
5. Turn off heat and add nondairy milk to desired consistency.
6. Now to puree the soup. We know we have a submersion blender, but we could not find it! So, if you are organized and can find yours, use it and blend until smooth. If you do not have one or cannot find it, you can use a regular blender. Pour one third of the soup into the blender pitcher. Leave the little pour cap off the top to allow steam to escape and cover with napkin. Puree the soup and repeat,
7. Taste test the orange creamy goodness and add salt, black pepper, cayenne pepper, and garlic powder to taste.
8. Ladle into bowls and sprinkle with maple roasted sunflower seeds. Enjoy!

Recipe Notes

Recipe from ChickpeaandBean.com

Nutrition Facts

Butternut Squash Soup with Maple Roasted Sunflower Seeds

Amount Per Serving

Calories 236 Calories from Fat 99

% Daily Value*

Total Fat 11g 17%

Saturated Fat 1g 5%

Polyunsaturated Fat 7g

Monounsaturated Fat 3g

Sodium 559mg 23%

Potassium 618mg 18%

Total Carbohydrates 33g 11%

Dietary Fiber 7g 28%

Sugars 19g

Protein 6g 12%

Vitamin A 194%

Vitamin C 27%

Calcium 11%

Iron 12%

* Percent Daily Values are based on a 2000 calorie diet.

Share this Recipe

• Twitter
• Facebook
• Google+
• Pinterest

Powered byWP Ultimate Recipe