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Butternut Squash Soup with Spiced Seeds

Photo: Anna Williams
Yield 8 servings (serving size: 1 cup soup and 2 tablespoons spiced seeds)
You'll find pumpkinseed kernels—also called pepitas—at gourmet grocers and Mexican markets. We call for butternut squash in the recipe, but you can use an heirloom variety of winter squash.


  • 1 tablespoon powdered sugar
  • 1 tablespoon brown sugar
  • 1 tablespoon egg white, lightly beaten
  • 1/4 teaspoon water
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground cinnamon
  • Dash of ground red pepper
  • 3/4 cup unsalted pumpkinseed kernels
  • Cooking spray
  • 1 (3 1/2-pound) butternut squash
  • 1 tablespoon canola oil
  • 3/4 teaspoon kosher salt, divided
  • 4 cups fat-free, less-sodium chicken broth
  • 2 cups water

Nutrition Information

  • calories 130
  • fat 3.1 g
  • satfat 0.4 g
  • monofat 1.4 g
  • polyfat 1.1 g
  • protein 3.5 g
  • carbohydrate 25.2 g
  • fiber 3.6 g
  • cholesterol 0.0 mg
  • iron 1.4 mg
  • sodium 449 mg
  • calcium 84 mg

How to Make It

  1. Preheat oven to 300°.

  2. Combine first 7 ingredients in a small bowl. Add seeds to sugar mixture, stirring to coat. Spread seed mixture evenly on a baking sheet lined with parchment paper and coated with cooking spray. Bake at 300° for 15 minutes. Stir mixture; bake an additional 15 minutes. Place parchment on a wire rack; cool pumpkinseed mixture. Break into small pieces; set aside.

  3. Preheat oven to 350°.

  4. Cut squash in half lengthwise; discard seeds and membrane. Brush oil over cut sides of squash; sprinkle cut sides with 1/4 teaspoon salt. Place squash, cut sides down, on a jelly-roll pan. Bake at 350° for 1 hour and 20 minutes or until squash is tender. Cool slightly. Scoop out squash pulp from skins; discard skins.

  5. Place squash pulp and broth in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour pureed mixture into a medium saucepan; stir in 2 cups water and remaining 1/2 teaspoon salt. Cook over medium-high heat 5 minutes or until thoroughly heated. Top each serving with seeds.

Blackberry Farm, Walland, Tennessee