Go Back

Butternut Squash Soup with Toasted Nuts and Seeds

Servings 4


  • 1 medium sized butternut squash the one I used for this recipe weighed 2lb 12oz/1.25kg
  • 1 onion
  • 1 large carrot
  • 2 tablespoons olive oil
  • 1 teaspoons cumin seeds
  • 4 cups water or vegetable stock
  • 2 tablespoons brown sugar

Salt for seasoning

  • 2 tablespoons chopped almonds
  • 2 tablespoons sunflower seeds
  • 2 tablespoons pumpkin seeds


  • Peel the butternut squash and remove the seeds. Roughly cut into 1½“ chunks. Peel and finely chop the onion and carrot.
  • In a large pot warm the olive oil over a medium heat. Add the onion, carrot and cumin seeds and gently sauté for about 3 minutes before adding the butternut squash. Continue to sauté the vegetables for another 5 minutes.
  • Add your liquid then bring to the boil, add the brown sugar and reduce to a simmer for about 20 minutes or until the butternut squash is cooked.
  • Using an immersion blender, regular blender or food processor, blend the soup until smooth. If you are not using an immersion blender allow the mixture to cool a little before blending. Taste the soup and season with the required amount of salt.
  • To prepare the toasted nuts and seeds simply place the almonds, sunflower seeds and pumpkin seeds in a pan and toss over a medium to high heat until toasted.


To serve, ladle the soup into bowls and sprinkle the nut and seed mix on top.