As much as I am loathe to admit it, fall is nearly here. The final days of summer keep alternating hot and cool, and this morning I find myself with fuzzy socks on my feat, hot tea in my hand, and a space heater under my desk. I guess it’s time to embrace it, seeing as it IS squash season (I used a couple from my nonno’s garden for this soup!).
This is a simple fall recipe, meal preppable as usual. The hardest part is cutting the squash open, and the rest is a breeze.
Fun fact: Potatoes and bananas aren’t the only ways you can get potassium. Winter squash is a great source as well. Root vegetables are both grounding and contractive, so if you’re feeling a bit scattered and overwhelmed due to the seasonal transition (and, well, the rollercoaster that is 2020), this soup may feel like a soft and nurturing hug.
The pumpkin seed garnish offers Vitamin A, several B vitamins, protein, and healthy monounsaturated fats — all supportive of your immune health and waning energy this time of year.
For those of you who are seed cycling, this is a nice recipe to have in the mix. If you really want to make it easy, rather than toasting the seeds separately, just blend it all together (though it is nice to have some whole to add crunch and texture).
This recipe can be adjusted to fit your needs — chicken broth swapped in for the vegetable broth, almond or coconut milk instead of regular milk, sunflower seeds instead of pumpkin seeds, etc. It’s on the lighter side so it could be more of an appetizer, but if you want to bulk it up a little more, feel free to blend in a can of rinsed chickpeas (though you will likely need to increase the seasoning).
- For the soup:
- 2 medium squashes
- 4 cloves garlic, crushed
- 1 sprig rosemary
- Salt and pepper
- Extra-virgin olive oil
- 2 cups vegetable broth
- 1 apple, cored
- ½ cup almond or coconut milk
- 1 tbsp apple cider vinegar
- For the spicy pepitas:
- 1 cups raw pumpkin seeds
- 1½ tsp chili powder
- 1½ tsp olive oil
- ½ tsp minced garlic
- ½ salt
- ¼ tsp crushed red pepper flakes
- Preheat the oven to 375 degrees.
- Carefully cut squashes in half, scoop out their seeds, and place them on a foil- or parchment-lined baking sheet. Place one garlic clove into each squash cavity. Drizzle with olive oil. Sprinkle with salt, pepper, and rosemary leaves. Roast for 45 minutes face down. Squash is done when a fork can easily pierce through the skin.
- While squash is roasting, mix together all ingredients for the spicy pepitas in a small bowl until well coated. Spread the seeds on a parchment-lined baking sheet, ensuring they lay in a single layer. Place on the bottom rack of the oven for 10-15 minutes — until fragrant and lightly toasted.
- When squash is cool enough to handle, peel off the skin (a spoon is helpful here) and place the squash into a blender (see notes) with vegetable broth, apple, and vinegar. Stream the milk in with the blender on. You may need to add more broth or milk if the squash puree is too thick to blend.
- Taste, and add more salt, pepper, or ACV if needed. Serve warm and garnished with the spicy garlic pepitas.
You may have to do this in two batches depending on the size of your blender. Stir it all together in a pot if so.
I like to put fresh cheese in this soup when I'm ready to eat — little mozzarella balls or feta are my go-to options.