Soups and stews · 25 min
Butternut Squash Soup with Arugula, Cranberry & Pumpkin Seed Salad
- 25 min
- 2–6 servings
- 602 kcal / serving
Silky butternut squash soup balancing gentle sweetness with coconut milk and paprika, paired with a bright arugula salad tossed with cranberries and pumpkin seeds. It's a weeknight-friendly combo that comes together quickly.
Free on iPhone · servings scaled, grocery list written for you.
Ingredients
- ½ (5 oz) pkgbaby arugula
- 16 fl ozchicken or vegetable broth
- ½ (13.5 fl oz) cancoconut milk
- ⅛ cupdried cranberries
- 3 cupsfrozen butternut squash, pieces
- 30 mlhoney mustard dressing
- ¼ cupParmesan cheese, shredded
- ¼ cuppumpkin seeds
- ½ (10 oz) bagshredded carrots
From the pantry: paprika, salt
Cookware
can opener · colander · hand or regular blender · ladle · measuring cups · measuring spoons · medium saucepan · mixing bowls · stirring spoon · tongs
Kitchen help: cups to grams · tablespoons to cups · oven temperatures · butter conversions · what each cooking tool is for · ingredient substitutes
Shopping list by aisle
Produce
- ½ (5 oz) pkgbaby arugula
- ½ (10 oz) bagshredded carrots
Dairy, eggs & chilled
- ¼ cupParmesan cheese, shredded
Frozen
- 3 cupsfrozen butternut squash, pieces
Pantry & dry goods
- 16 fl ozchicken or vegetable broth
- ½ (13.5 fl oz) cancoconut milk
- ⅛ cupdried cranberries
- ¼ cuppumpkin seeds
Sauces, oils & condiments
- 30 mlhoney mustard dressing
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Ingredients for 2, 4 and 6 servings
| Ingredient | 2 servings | 4 servings | 6 servings |
|---|---|---|---|
| baby arugula | ½ (5 oz) pkg | 1 (5 oz) pkg | 1 ½ (5 oz) pkgs |
| chicken or vegetable broth | 16 fl oz | 32 fl oz | 48 fl oz |
| coconut milk | ½ (13.5 fl oz) can | 1 (13.5 fl oz) can | 1 ½ (13.5 fl oz) cans |
| dried cranberries | ⅛ cup | ¼ cup | ⅓ cup |
| frozen butternut squash, pieces | 3 cups | 6 cups | 9 cups |
| honey mustard dressing | 30 ml | ¼ cup | 90 ml |
| Parmesan cheese, shredded | ¼ cup | ½ cup | ¾ cup |
| pumpkin seeds | ¼ cup | ½ cup | ⅔ cup |
| shredded carrots | ½ (10 oz) bag | 1 (10 oz) bag | 1 ½ (10 oz) bags |
Quantities in US units. Any other household size: MealPot scales the recipe and the grocery list for you.
Directions
- In a medium saucepan, combine the butternut squash, broth, coconut milk, paprika, and salt; stir to blend.
- Bring the mixture to a boil over high heat, then reduce to a simmer and cook until the squash is very soft, about 8–10 minutes, stirring occasionally.
- While the soup simmers, wash and dry the arugula and place it in a medium bowl.
- Add shredded carrots, Parmesan, cranberries, and pumpkin seeds to the arugula and toss to combine.
- When the soup is soft, remove from heat and puree until smooth with an immersion blender or a regular blender, then return to the pan.
- Toss the prepared salad with the dressing just before serving.
- Ladle the soup into bowls and sprinkle with extra pumpkin seeds; serve the salad on the side.
Two tips
- Prep ahead: wash arugula and assemble the salad components up to assembling the bowl, then refrigerate until serving.
- Serving idea: drizzle some of the honey mustard dressing over the salad or offer it on the side for dipping.
Nutrition per serving
- Calories
- 602 kcal
- Protein
- 22 g
- Carbs
- 53 g
- Fat
- 39 g
- Fiber
- 7 g
- Sodium
- 465 mg
Estimates from the recipe's published nutrition data; they change with the version you pick above.
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Ingredient quantities, timing and nutrition follow the original Mealime recipe ↗ (captured 2026-09-12). The photo is MealPot's AI-rendered illustration of the finished dish; the description, directions, aisle list and serving table are MealPot's.