This warming roasted butternut squash and apple soup is the perfect remedy for a dreary autumn day

The recipe uses spiced pumpkin seeds to add protein and crunch

Looking for a meal to cosy up with on this wet Wednesday? A good warming soup, preferably one that uses plenty of hearty vegetables and protein, is the perfect remedy to a damp and cold autumn day.

This recipe uses roasted butternut squash, apple and spiced pumpkin seeds to bring flavour and protein to your lunch or dinner, and the nutritional benefits really pay off. It comes courtesy of Dr Michelle Braude, a qualified medical doctor and nutritionist who has authored two cookbooks focused on healthy, nutritious eating habits.

Roasted butternut squash and apple soup


Serves 8



  • 2 Tbsp. olive oil
  • 1 large white onion, diced
  • 2 green apples, peeled and chopped
  • 1 tsp. xylitol sugar alternative (available in stores as Total Sweet)
  •  ½ tsp. ground cinnamon
  • ½ tsp. ground ginger
  • ¼ tsp. chilli powder
  • 1 ½ tsp. fine sea salt
  • 2 kg butternut squash, peeled, de-seeded and cut into cubes
  • 2 litres of vegetable stock (made from vegetable stock powder)
  • Generous pinch of salt and black pepper

Spiced Pumpkin Seeds

  • 140grams pumpkin seeds
  • 1 Tbsp. extra virgin olive oil
  • ½ tsp. ground cinnamon
  • ½ tsp. chilli powder


  1. Heat the oil in a large pot over medium heat.
  2. Add the chopped onion, apple, cinnamon, ginger, chilli powder and salt.  Cook, whilst stirring occasionally, for around 5 minutes.
  3. Add the butternut squash to the pot, and stir to coat for another 5 minutes.
  4. Add the stock, bring to a boil, lower the heat and simmer, with the pot covered, for around 40-50 minutes, until the squash is soft.
  5. Allow the soup to cool and blend in a blender or with a hand-held immersion blender until completely smooth.
  6. To make the spiced pumpkin seeds – combine the oil, cinnamon, chilli powder, salt and pepper together in a small bowl.  Add the pumpkin seeds and stir to coat.
  7. Heat a pan over medium heat.
  8. Add the pumpkin seeds, and allow to toast in the pan, whilst stirring to ensure they don’t burn, for around 3-5 minutes.
  9. Remove from heat and allow to cool fully.
  10. Serve the soup heated, with a generous sprinkling of spiced pumpkin seeds on top.

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