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Seasonal Soup: Butternut Squash Soup with Fairway Pumpkin Seeds

Fall Butternut Squash Soup with Toasted Fairway Pumpkin Seeds

Fall Butternut Squash Soup with Toasted Fairway Pumpkin Seeds

Butternut squash is a staple, healthy vegetable for the fall and winter. Baked in the oven with olive oil, cinnamon and honey, or mashed and added to muffins and bread, or pureed into soup, this veggie tastes delicious in numerous forms both sweet and savory, and is immensely sating. Combined with onion and apple and topped with Fairway Pumpkin Seeds for added crunch and nutrients, and you’ve got a perfect seasonal soup for lunch or a warming dinner appetizer.

Fall Butternut Squash Soup with Toasted Fairway Pumpkin Seeds

Prep Time: 5 minutes; Cook Time: 1 hour 45 minutes; Serves: 6-8


  • 2 medium butternut squash, halved lengthwise and seeds removed
  • 2 tbsps unsalted butter (¼ stick)
  • 1 medium Granny Smith apple
  • ½ medium yellow onion
  • 8 fresh sage leaves
  • 2-½ cups low-sodium vegetable or chicken broth
  • 2 cups water
  • 1-½ tsps kosher salt, plus more as needed
  • ¼ tsp freshly ground black pepper, plus more as needed
  • 1/3 cup heavy cream
  • ½ cup toasted Fairway Pumpkin Seeds for garnish
  • ½ cup Fairway Vegetable Oil
  • Fresh thyme, for garnish


  1. Heat the oven to 425°F. Line a baking sheet with aluminum foil. Place the squash pieces cut side up on the baking sheet. Melt 1-1 ½ tbsps of butter and brush it over the tops and insides of the squash halves. Season generously with salt and pepper. Roast until knife tender, about 50 minutes to 1 hour.
  2. Meanwhile, peel, core, and dice the apple into medium-sized pieces. Dice the onion into medium-sized pieces as well.
  3. Melt 1 tbsp of butter in a large saucepan over medium heat. Add the apple, onion, and sage; season with salt and pepper and cook, stirring occasionally, until softened, about 7 minutes. Remove the pan from the heat and set aside.
  4. When the squash is ready, take the baking sheet out of the oven and let the squash cool enough to handle. Using a large spoon, scoop the flesh into the saucepan with the sautéed apples and onions; discard the skins.
  5. Lower the oven heat to 325°F. Using the same baking sheet and aluminum foil as you did for the squash, spread the pumpkin seeds and drizzle with ½ tbsp vegetable oil, then sprinkle with salt. Bake for 45 minutes, stirring occasionally, until lightly toasted.
  6. Meanwhile, add the broth, water, and measured salt and pepper to the saucepan, stir to combine, and bring to a boil over medium-high heat. Reduce the heat to medium-low and simmer, stirring occasionally and breaking up any large pieces of squash, until the flavors meld, about 15-20 minutes. Remove the pan from the heat and stir in the cream.
  7. Using a blender or an immersion blender, purée the soup in batches until smooth, then taste and season with salt and pepper as needed. Serve garnished with the pumpkin seeds and fresh thyme, if using.

Recipe by Olivia Wheat of LifesLittleLookBook, Photography by Nora Bass

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