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Spicy pumpkin and butternut squash soup_1
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Spicy Pumpkin And Butternut Squash Soup

Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings 4 servings
Calories 284kcal


  • 3 1/2 cups chicken broth
  • 1 butternut squash
  • 2 cans pumpkin puree 15-ounce cans
  • 1 yellow onion chopped
  • 2 cloves garlic minced
  • 2 teaspoons extra virgin olive oil
  • 1/2 teaspoon crushed red pepper
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon nutmeg
  • 1/2 cup roasted pumpkin seeds optional (as garnish)


Roast the squash

  • Preheat the oven to 375 degrees Fahrenheit and line a baking pan with aluminum foil.
  • Quarter the butternut squash and remove the seeds. Place the squash quarters onto the baking pan and put in the oven and sprinkle with salt. Roast the squash for 40 to 40 minutes.
  • Remove the squash from the oven and allow it to rest for 4 to 5 minutes. Peel the skin off the squash, then cut the squash into cubes. It should net approximately 3 cups of cubed squash.

Make the soup

  • In a large soup pot, heat the olive oil over medium-high.
  • Add the yellow onion and garlic. Saute until the onion is translucent (approximately 5 minutes).
  • Add the squash and continue to saute for 2 to 3 minutes, stirring often.
  • Add the chicken broth, pumpkin puree, nutmeg, crushed red pepper, salt, and cumin. Stir well to combine.
  • Bring the soup to a near-boil over medium-high heat, then lower heat to medium-low and allow the soup to simmer for 15 minutes uncovered.
  • Using an immersion blender, blend the soup smooth then add more salt and crushed red pepper to taste (and heat preference).
  • Serve topped with roasted pumpkin seeds (optional).


Calories: 284kcal | Carbohydrates: 45g | Protein: 9g | Fat: 10g | Saturated Fat: 2g | Sodium: 1105mg | Potassium: 1418mg | Fiber: 11g | Sugar: 12g | Vitamin A: 53075IU | Vitamin C: 65.4mg | Calcium: 174mg | Iron: 6.1mg