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Butternut Squash Soup & Chili Lime Pepitas

January 22, 2013 by Erica 5 Comments

Comfy Belly: Roasted Butternut Squash Soup

I’ve reached squash nirvana with butternut squash. It is THE squash for all my orange squash needs, including pies, roasted veggies, and now soup.

Comfy Belly: Roasted Butternut Squash Soup

Butternut squash is the one of the stranger shaped objects on my kitchen counter—whether standing up or on its side, it’s unusual at best. That never stopped me. It offers a solid punch of orange-food vitamins and it’s quite gentle on your inner sanctum. It’s loaded with vitamin A and C, with some iron and calcium thrown in for good measure. It’s not acidic, unlike citrus fruits with a similar vitamin profile, which makes it quite gentle on sensitive digestive systems.

Another amazing thing that I’ve yet to prove false: it seems to last for months without going bad. I’ve used a butternut squash up to 3 months old, so I’m not sure how much longer it can last, but I do store it in a dry, cool, slightly dark place.

Comfy Belly: Roasted Butternut Squash Soup

Comfy Belly: Roasted Butternut Squash Soup

As for the pepitas (hulled pumpkin seeds), these can be made any time, and they’re a great complement to the soup, or just munch on them while you’re making this soup. These pepitas are light and crunchy, with a little kick from the chili and lime. Top the soup off with a spoonful of yogurt, tahini, pesto, or a drizzle of flavored oil. Enjoy!

Comfy Belly: Roasted Butternut Squash Soup

Butternut Squash Soup & Chili Lime Pepitas

This soup can be frozen for a few months, if you have leftovers. I keep some around for a quick meal, and it can last for up to a week in a sealed container in the refrigerator.
 
If you have time, you can roast the squash at a slightly lower temperature of 350°F/175°C for up to 60 minutes to get buttery soft, slightly caramelized squash.
 

Ingredients

  • 1 butternut squash (about 3 pounds)
  • 1 yellow onion, peeled and diced
  • 2 sprigs of fresh thyme (or about 1 teaspoon of dry thyme)
  • 4 large cloves of garlic
  • about 2 tablespoons of ghee or high heat oil
  • 2 1/2 cups of vegetable broth (or chicken broth, or water)

Method

  1. Preheat your oven to 375°F/190°C.
  2. Prepare a baking sheet with a sheet of parchment paper, non-stick mat, or grease the baking sheet with a high heat oil or ghee.
  3. Cut the squash in half, the long way. You can remove the seeds now, or wait until the squash is roasted when they’ll be a bit easier to scoop out.
  4. Rub the inside of each squash half with ghee or oil.
  5. Coat the onions with oil and then place them on the baking sheet so the squash halves can rest on top of the onions.
  6. Place the garlic and thyme inside each squash half and then place them face down on top of the onions on the baking sheet (squash skin-side is facing up).
  7. Roast the squash and onions for about 40 minutes, or until the squash is tender and you can insert a fork in the thickest part.
  8. Cool the squash and remove the thyme (and seeds if you didn’t already). Scoop out the squash and place it into a blender along with the garlic and onions.
  9.  Add the broth or water to the blender and then blend until the soup is smooth.
  10. Serve with yogurt, tahini, flavored oil, or pesto, and the chili lime pepitas below.

Serves 4

 

Chili Lime Pepitas (Pumpkin Seeds)

These seeds taste great when slightly burnt and darkened, so if you like the burnt crunchy version of pepitas just leave the seeds toasting for another few minutes.
 

Ingredients

  • 1 cup of raw pepitas (hulled pumpkin seeds)
  • 1 teaspoon of chili powder
  • 1/8 teaspoon of salt
  • 1 tablespoon of lime juice
  • 1 teaspoon of high heat oil

Method

  1. Preheat your oven to 375°F/190°C.
  2. Prepare a baking sheet with parchment paper or a non-stick mat, or grease your baking sheet quite well with a high heat oil.
  3. Combine all the ingredients in a bowl and blend well.
  4. Bake the seeds for 15 minutes, or until they begin to turn golden brown and puff up. You’ll also hear them pop.
  5. Cool and enjoy! Store in a sealed container for a few weeks.

Makes 1 cup

 

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Filed Under: Dairy Free, Egg Free, Gluten-Free, Lactose Free, Low Sugar, Nut-Free, Paleo, Snacks, Soup, Specific Carbohydrate Diet (SCD), Vegetarian Tagged With: butternut squash, pumpkin

Previous Post: « Simple Green Juice
Next Post: Jamaican Jerk Chicken »

Reader Interactions

Comments

  1. AvatarKimH

    January 23, 2013 at 11:36 am

    Yum.. I havent had good chili lime pepitas since I was a kid. My family used to go to Mexico to our favorite restaurant every other weekend and they had the BEST! I can find roasted pepitas but not like these.. YUM! Thanks for both of the great recipes.. Looking forward to trying them both out..

    BTW, I’ve had butternut squash last for a year in my basement.. and then I’ve had others go south in a couple months.. depends on lots of conditions including growing, harvesting, and storage. 🙂

    Reply
    • EricaErica

      January 23, 2013 at 2:54 pm

      Thanks Kim. I’ve heard many squash and root veggies can last quite a while in a cold, humid storage area, especially in a root cellar-type storage setup.

      Reply
  2. AvatarKerrie @ Family Food and Travel

    January 22, 2013 at 6:34 pm

    Looks delicious! The chili lime pepitas would make this even more fantastic!

    Would love for you to link up to Wonderful Food Wednesday this week.

    Kerrie
    http://www.familyfoodandtravel.com

    Reply
  3. AvatarSheila Holland

    January 22, 2013 at 2:41 pm

    Thanks so much for the new recipes. Just took the seeds out of the oven and think they will make a wonderful snack. Let’s face it, if you are SCD, one thing you miss is a crunchy snack! Looking forward to trying your version of the soup, too.
    Thanks for such a great blog!
    Sheila

    Reply
    • EricaErica

      January 22, 2013 at 4:56 pm

      Thanks! Yes, the pepitas are a great snack!

      Reply

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    You’re welcome, thank you!
    Posted Feb 19, 2021

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    Thank you for the correct information.
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    Oh no, you’re correct! Yes, use 2 eggs with this recipe. I’ll post an update and send to readers. Thanks…
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    Hi! Yes, the recipe is correct. You can see it on my site here: https://comfybelly.com/2011/11/grain-free-biscuits-using-almond-flour/
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Measurement equivalents

1 tablespoon 3 teaspoons
1/4 cup 4 tablespoons
1 cup 8 ounces
1 teaspoon 5 ml
1 tablespoon 15 ml

Temperature conversions

Gas Mark Fahrenheit Celsius
  1/4  225  110
  1/2  250  130
    1  275  140
    2  300  150
    3  325  170
    4  350  180
    5  375  190
    6  400  200
    7  425  220
    8  450  230
    9  475  240

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EricaI create recipes using simple, nutrient-dense ingredients, staying as close to the earth as possible.

One of my boys was diagnosed with Crohn’s, which inspired me to start Comfy Belly, and create recipes to share my love of good, healthy food. Read More →

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