Paleo Butternut Squash Soup with Toasted Seeds

Everybody loves this smooth, savory soup, especially children. The mellow flavor of butternut squash with onion and coconut make it a rich, satisfying meal. When I’m short of time, this is my #1 quickest soup recipe. I sometimes use pre-cubed organic squash, cook, blend with an immersion blender and serve in 5 minutes!
When I have time, I use whole squash. I remove the seeds and toast them, because they’re so delicious and it doesn’t make sense to throw them away. The seeds are high in protein and Omega 3 oils. Plus they’re hypoallergenic, as they’re not considered a “tree nut”. This soup freezes well and the toasted seeds make a crunchylicious, healthy snack anytime! Serves 4

Paleo Butternut Squash Soup with Toasted Seeds



    For toasted seeds:
  • Seeds of 1 butternut squash
  • 1 tablespoon coconut oil
  • 1 clove garlic, pressed
  • 2 pinches unprocessed salt
  • For the soup:
  • 1 small butternut squash, or 1 pound pre-cubed squash
  • 1/2 sweet onion, coarsely chopped
  • 1 cup Bone Broth or filtered water as needed
  • 2/3 cup thick unsweetened coconut milk
  • unprocessed salt & pepper to taste
  • 2 tablespoons coconut oil
  • Garnish:
  • Toasted butternut squash seeds (or packaged roasted pumpkin seeds)
  • 2 tablespoons chopped cilantro


    To toast the seeds:
  1. Preheat oven to 350° F. Grease a small baking dish with coconut oil. Using a spoon, remove the seeds from inside the squash cavity. Wash the seeds under the faucet and discard the largest bits of pulp. Pat them dry on a towel, and put them into the greased dish. Add crushed garlic and salt. Stir them to coat the seeds evenly. Bake for 15 minutes or until golden brown. Wow these are tasty!
  2. For the soup:
  3. In a medium saucepan place the butternut squash and onion. Add broth or water and bring to a boil. Turn the heat down to allow it to steam for 3-4 minutes or until soft. Add coconut milk, coconut oil, salt and pepper to taste.
  4. Use an immersion blender until smooth and creamy. If the soup is too thick, add a bit more filtered water or broth. Ladle into serving bowls. Garnish with toasted seeds and chopped cilantro.

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