Simple guide on how to make one of my all-time favorite dishes that reminds me most of fall. At the end of the post, I’ve included a quick recipe on how spice up pumpkin seeds which makes a great topping for the soup! 🙂


  • 1 medium-large butternut squash
  • 1/2 yellow onion
  • 2 garlic cloves
  • 4 tbsp olive oil
  • 32 oz container of low sodium vegetable stock
  • 2 Tbsp fresh sage leaves
  • 3 stems of thyme
  • 1 bay leaf


  1. Preheat oven to 375 degrees
  2. Place butternut squash on a cutting board. With a large knife, cut ends off the squash and slice in half lengthwise.
  3. Line a baking sheet with tinfoil and place butternut squash (inside facing up). Use approx. 1 tbsp of olive oil to lightly coat the halfves. Should look like this:
  1. Place baking sheet into oven once it reaches 375 degrees. Bake for 1 hour, or until fork tender, and flip over the squash halves after 45 min.
  2. While the squash cooks, peel and chop the 1/2 yellow onion and garlic cloves.
  3. In a large pot, heat up 1 tbsp of olive oil. Once hot, add the chopped onion and let cook until transluscent and stir regularly. Add garlic once onions are transluscent and let cook until fragrant. Then add one large bay leaf (or two small ones, 1 tsp salt, 1 tbsp chopped sage, and 3 sprigs of fresh thyme. Cover pot with lid, reduce heat to low and let simmer until the squash is ready.
  1. Go ahead and take the squash out of the oven once it is fork tender (meaning if you press a fork into it, the fork is able to glide through easily).
Your squash should look look similar to this when its done. You want lots of carmelization
  1. Begin to CAREFULLY peel the skin off the squash (Seriously, the squash is very very hot so try not to burn yourself while doing this). I find it best to use a sharp knife and slice off the skin.
  2. Afterwards, place the peeled squash the pot along with the onions.
  3. Adjust the heat to medium-low and slowly poor in the 32 oz of vegetable stock (chicken stock works too). Add a generous pinch of salt and pepper, as well as a couple chili flakes (optional), and bring it all to a boil.
  4. Once boiling, fish out the bay leaf and thyme sprigs and dispose as you please.
  5. Time to blend the soup! Add 1-2 tbsp of olive oil to the soup and blend (this makes it super smooth and creamy). I used a hand blender and blended everything directly in the pot (starting with the first setting and once everything was blended, I increased the speed and blended again with the stronger setting). If you plan to use a regular standing blender, I highly recommend letting the soup cool beforehand to avoid spilling a very hot liquid. Blend using your blender’s soup/sauce setting or begin with the low setting and gradually increase speed. Make sure to blend until velvety smooth! Also, add salt/pepper to taste!


  1. In a small pan, add a dash of olive oil (like a tsp) and adjust stove to medium heat.
  2. Chop 1 Tbsp of fresh time and 1 Tbsp of fresh sage and add to olive oil. Allow to sizzle and stick around so the herbs don’t burn.
  3. Once the hearts are fragrant, add 1 cup of roasted and salted pumpkin seeds (without the shell).
  4. Toss the pumpkin seeds around and stir frequently to avoid burning. Add 0.5-1 tsp of salt and turn off heat.
  5. Serve up some soup in a bowl and top with these delicious pumkin seeds!!

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