Usher in fall with this pureed butternut squash soup. This thick spiced soup makes a great first course at Thanksgiving dinner.

Yield: Serves 6.



  • 1 tbsp canola oil
  • 2 cups chopped onions
  • 1/2 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp freshly ground nutmeg
  • 6 cups cubed peeled butternut squash
  • 4 cups (1 L) canned chicken broth
  • 1/2 tsp salt
  • 1/4 cup chopped fresh cilantro
  • 1/2 cup salted roasted pepitas, optional*


  1. Heat oil in a large saucepan over medium heat. Add onions, cinnamon, ginger and nutmeg; sauté for 2 minutes.
  2. Add squash, broth and salt. Bring to a boil. Reduce heat; cover and simmer until squash is tender, about 20 minutes.
  3. Purée soup in batches in a blender. Soup may be prepared to this point and refrigerated for up to 24 hours.
  4. Return soup to saucepan and heat to serving temperature. Stir in cilantro. Top with pepitas. Serve immediately.
Nutritional analysis per serving:

140 calories, 3.6 g fat, 4.6 g protein, 25.2 g carbohydrate, 3.9 g fibre, 543 mg sodium

Tip: Pepitas are pumpkin seeds with their white hulls removed. They are dark green in colour and found in specialty stores and the bulk foods section of grocery stores.