Soup from a can is so yesterday. The next time you’re craving some comfort, have it in just 30 minutes with this recipe for the perfect winter warm-up. It uses fresh, seasonal veggies, meaning it’s loaded with body-benefiting nutrients, like vitamin C (for immunity), vitamin B (for energy), beta-carotene (for healthy eyes and cancer protection) and fiber (for steady blood sugar and a satisfied appetite). Topped with toasted pumpkin seeds for a hit of heart-friendly fats, this soup is a health-boost in a bowl.

Butternut Squash & Carrot Soup
with Toasted Pumpkin Seeds

Prep time: 15 minutes
Total time: 30 minutes
Makes 6-8 servings
1 pound butternut squash, cubed
½ pound carrots, peeled and sliced into ½-inch rounds
2 shallots, chopped
2 cloves garlic, chopped
½ tsp sea salt
¼ tsp ground black pepper
6 to 7 cups low sodium chicken or vegetable broth
2 Tbsp heavy cream
½ cup toasted pumpkin seeds
1-2 Tbsp olive oil or coconut oil
Fresh thyme (for garnish)
1. In a large pot or Dutch oven, cook the shallots and garlic over medium heat using 1-2 Tbsp olive or coconut oil.
2. Add the carrots, butternut squash and 3 cups of broth to the pot. Simmer until the carrots and squash can be easily pierced with a fork, about 10 minutes.
3. If using a hand blender, remove the pot from the heat. Using your hand blender, blend until the soup is pureed. If using a counter blender, work in two batches to blend the carrots, squash, and broth into a puree. Then return all of the puree to the pot.
4. Add the remaining broth to the puree until a silky smooth soup consistency has been reached. Add the cream and stir. Simmer over medium-low heat for 5 minutes until heated through and the flavors come out. Season with salt and pepper to taste. Garnish with pumpkin seeds and fresh thyme.
Nutrients Per Serving:
Calories: 133
Fat: 8 g
Carbs: 11 g
Fiber: 3 g
Protein: 5 g

Recipe by Shoshana Pritzker, RD  |  Photography by Paul Buceta

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