Roasted Butternut Squash and Apple Soup with Spiced Pumpkin Seeds

Serves: 8 Cooking time: 1 hour

This vibrant soup (from the Food Effect Doctor) is jam-packed with goodness and the pumpkin seeds it’s topped with are a great source of plant-based protein (they also make a delicious snack on their own).


For the soup:

  • 2 tbsp olive oil
  • 1 large white onion, diced
  • 2 green apples, peeled and chopped
  • ½ tsp ground cinnamon
  • ½ tsp ground ginger
  • ¼ tsp chilli powder
  • 1½ tsp  fine sea salt
  • 2kg butternut squash, peeled, de-seeded and cut into cubes
  • 2 litres of vegetable stock (made from vegan stock powder)

For the seeds:

  • 140g pumpkin seeds
  • 1 tbsp extra virgin olive oil
  • ½ tsp ground cinnamon
  • ½ tsp chilli powder
  • Generous pinch of salt and black pepper


  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.