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Roasted Butternut Squash and Apple Soup with Spiced Pumpkin Seeds

Yields8 ServingsPrep Time15 minsCook Time1 hr 30 minsTotal Time1 hr 45 mins

Doctor and nutritionist, Dr Michelle Braude shares a healthy meal packed full of autumnal flavours Dr Michelle Braude qualified as a medical doctor from University College London (UCL). During her medical studies, she completed a Bachelor of Science (BSc) degree in Nutrition from King's College London as well as an elective in Gastroenterology at the Whittington Hospital. Being passionate about all things health, food, medicine and science, Michelle started her own nutrition practice, The Food Effect, in 2012, tapping into her desire to utilise her extensive knowledge in both medicine and nutrition to support and help clients improve their diet, lose weight and supercharge their overall health and wellbeing - in a way that would be sustainable for the rest of their lives. Michelle is the author of two successful books, that encapsulate the ethos of The Food Effect lifestyle, and is particularly keen to help those looking to make long-lasting, effective change to their health, weight and overall wellbeing. Here Michelle shares a healthy autumnal soup, packed full of warming flavours and nutrition to help you feel energised. This vibrant soup is jam packed with goodness. The pumpkin seed topping, adds a great source of plant based protein, and also make a delicious snack on their own. Michelle also shares daily nutrition tips, advice and delicious healthy recipes on her Instagram page: @thefoodeffectdr. Michelle’s two books, The Food Effect Diet and The Food Effect Diet Vegan are both packed full of advice and recipes to help you ‘eat more, weigh less, look & feel better’. Both are available from

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The Soup
 2 tbsp olive oil
 1 large white onion, diced
 2 green apples, peeled and chopped
 1 tsp xylitol sugar alternative (available in stores as Total Sweet)
 ½ tsp ground cinnamon
 ½ tsp ground ginger
 ¼ tsp chilli powder
 1 ½ tsp fine sea salt
 2 kg butternut squash, peeled, de-seeded and cut into cubes
 2 l vegetable stock (made from vegetable stock powder)
 1 pinch salt and pepper
Spiced Pumpkin Seeds
 140 g pumpkin seeds
 1 tbsp extra virgin olive oil
 ½ tsp ground cinnamon
 ½ tsp chilli powder

1. Heat the oil in a large pot over a 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 a 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.