Thanksgiving Delights: Butternut Squash Soup with Apples and Pumpkin Seeds

Butter Squash Soup - Everyday Diabetes
Butter Squash Soup - Everyday Diabetes

Butternut Squash Soup with Apples and Pumpkin Seeds


November 18, 2016

This creamy bowl of wonderful taste, though sometimes thought of as an autumnal food for its vivid colors, is perfect anytime of the year!

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  • Yields: 12 Cups (250ml)


2 cups water (500 mL)

1/2 cup wild rice (125 mL)

1/2 cup pumpkin seeds (125 mL)

1 1/2 Tbsp canola oil (20 mL)

1 cup chopped onion (250 mL)

2 cups low-sodium chicken broth (500 mL)

2 cups water (500 mL)

1-3 lb (0.5 - 1.5kg) Butternut Squash, peeled and flesh cut into 1-inch (2.5 cm) cubes to yield 8 cups (2 L)

1 Apple, peeled, cored and coarsely chopped

1 bay leaf

1 cinnamon stick

1/2 tsp salt, optional (2 mL)

1/2 tsp nutmeg (2 mL)


1In medium saucepan, bring 2 cups (500 mL) water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.

2In nonstick skillet over medium-high heat, toast pumpkin seeds lightly, about 1-2 minutes. Watch so they don’t burn. Remove and set aside.

3In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender.

4Remove from heat and remove bay leaf and cinnamon stick.

5Puree soup with immersion blender or food processor.

6Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through.

7Spoon soup into bowls and garnish each bowl with 1 Tbsp (15 mL) toasted pumpkin seeds.

Nutritional Information Per Serving
Calories: 110
Protein: 3 g
Fat: 4 g
Sodium: 115 mg
Cholesterol: 0 mg
Saturated Fat: 0 g
Dietary Fiber: 4 g
Carbohydrates: 17 g

Source: The Diabetic Gourmet

Your version of the recipes may not look exactly like the photo 🙂