Healthy Recipe: Curried Butternut Squash Soup with Spiced Pepitas

Healthy recipe for curried butternut squash soup with spiced pepitas

Curried Butternut Squash Soup with Spiced Pepitas

Recipe by Kaley Todd, MS, RDN | Photo by Erin Kunkel

This soup celebrates autumn flavors with roasted butternut squash and apples. The winter squash provides plenty of filling fiber, and outshines the daily recommendations for vitamin A and C. Curry powder adds big fragrance and flavor, as well as health benefits, thanks to its anti-inflammatory properties. Warm and soothing, make a big pot on Sunday, and let it nourish body and soul all week.


1 butternut squash (about 2½ lbs/1.25 kg), peeled, seeded, and cubed
2 tart apples, such as Granny Smith, peeled, cored, and cubed
2 tablespoons canola oil
Kosher salt
1 yellow onion, chopped
2 cloves garlic, minced
1-inch (2.5-cm) piece fresh ginger, peeled and grated
1½ tablespoons curry powder
8 cups (64 fl oz/2 l) chicken or vegetable broth, reduced sodium
2 tablespoons maple syrup
Spiced Pepitas for topping (recipe below)


Preheat the oven to 425°F (220°C). Place the butternut squash and apples on a large rimmed baking sheet, drizzle with 1 tablespoon of the canola oil, and toss to coat. Season lightly with salt. Roast until the squash and apples are soft when pierced with a fork, about 20 minutes.

In a large pot over medium-high heat, warm the remaining 1 tablespoon canola oil. Add the onion and sauté until tender, 5 minutes. Add the garlic and ginger and sauté until fragrant, 1 minute. Add the curry powder and stir until fragrant, 30 seconds.

Add the roasted squash, apples, and broth and bring to a boil. Reduce the heat to maintain a simmer, and simmer to let the flavors combine, 10 minutes. Remove from heat and stir in the maple syrup.

Let cool slightly. Working in batches if necessary, transfer to a blender or food processor and puree until smooth. Return to the pot to warm through. Season with salt to taste.

Ladle the soup into bowls, top with the spiced pepitas, and serve warm.

Makes 4 servings


Spiced Pepitas

Sprinkle a spoonful of these spicy seeds on top of the curried butternut squash soup. You’ll have plenty of seeds leftover, but they’re also delicious in salads or as snacks.


Olive oil cooking spray
1 cup (4 oz/125 g) pepitas (shelled pumpkin seeds), unsalted
½ tablespoon maple syrup
½ teaspoon curry powder
¼ teaspoon cayenne pepper
½ teaspoon dried rosemary


Preheat the oven to 350°F (180°C). Spray a baking sheet with olive oil.

Place the pepitas in a bowl. Drizzle with the maple syrup and sprinkle with the curry, cayenne, and rosemary. Season with ¼ teaspoon salt. Toss to coat.

Spread the coated pepitas evenly in a single layer on the prepared baking sheet. Bake, stirring once or twice, until the pepitas are lightly toasted and fragrant, 12 to 15 minutes.

Use the spiced pepitas for topping the curried butternut squash soup (above), or save for another use, like other soups, salads, or snacks.

Makes about 1 cup (4 oz/125 g) spiced pepitas


Nutrition Facts (per serving)

Calories 457
Protein 18 g
Total fat 17 g
Saturated fat 3 g
Carbs 69 g
Fiber 11 g
Total sugars 24 g
Added sugars 7 g
Sodium 201 mg
*For one serving of soup, including 1 tablespoon spiced pepitas.

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