Soups and stews · 40 min
Butternut Squash Soup with Pumpkin Seeds & Arugula-Apple Salad
- 40 min
- 2–6 servings
- 407 kcal / serving
A velvety soup of roasted squash swirls with aromatics, served alongside a crisp arugula-apple salad topped with pumpkin seeds. It comes together in a practical 40 minutes for a weeknight dinner.
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Ingredients
- ½ (5 oz) pkgbaby arugula
- 1 smallbutternut squash
- 16 fl ozchicken or vegetable broth
- 1Gala apple
- 2 clovesgarlic
- ⅛ cuppumpkin seeds
- ½ mediumyellow onion
- Gala apples
- yellow onions
From the pantry: balsamic vinegar, black pepper, extra virgin olive oil, pure maple syrup, salt
Cookware
chef's knife · cutting board · garlic press (optional) · hand or regular blender · measuring cups · measuring spoons · medium saucepan · mixing bowls · salad spinner (optional) · stirring spoon · vegetable peeler · whisk or fork
Kitchen help: cups to grams · tablespoons to cups · oven temperatures · butter conversions · what each cooking tool is for · ingredient substitutes
More dinner ideas: easy dinners
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Produce
- ½ (5 oz) pkgbaby arugula
- 1 smallbutternut squash
- 1Gala apple
- 2 clovesgarlic
- ½ mediumyellow onion
- Gala apples
- yellow onions
Pantry & dry goods
- 16 fl ozchicken or vegetable broth
- ⅛ cuppumpkin seeds
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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 |
| butternut squash | 1 small | 2 small | 3 small |
| chicken or vegetable broth | 16 fl oz | 32 fl oz | 48 fl oz |
| Gala apple | 1 | ||
| garlic | 2 cloves | 4 cloves | 6 cloves |
| pumpkin seeds | ⅛ cup | ¼ cup | 0.375 cup |
| yellow onion | ½ medium | 1 medium | 1 ½ medium |
| Gala apples | 2 | 3 |
Quantities in US units. Any other household size: MealPot scales the recipe and the grocery list for you.
Directions
- In a medium saucepan, warm a little oil over medium heat.
- Peel and dice the yellow onion; peel and mince the garlic.
- Add the onion and garlic to the pan and start to soften while you prep the squash.
- Peel the butternut squash, trim the ends, halve, scoop out seeds, and dice the flesh; add to the pan and cook until the onion begins to soften, about 3–4 minutes.
- Whisk together olive oil, balsamic vinegar, maple syrup, salt, and pepper in a small bowl; set the dressing aside.
- Pour in the broth, season with salt and pepper, bring to a simmer, and cook until the squash is tender, about 10–15 minutes.
- While the soup simmers, wash and dry the arugula and transfer to a medium bowl.
- Core the apples and cut them into thin wedges; add to the arugula.
- Purée the soup in a blender until smooth, then return to the pan if needed and keep warm.
- Just before serving, garnish the soup with pumpkin seeds and plate the arugula-apple salad with the prepared dressing drizzled over it.
Two tips
- Prepare the arugula and apple salad up to a day ahead and keep separately in the fridge.
- If you prefer a lighter dressing, omit the maple syrup and use a touch of balsamic with olive oil instead.
Nutrition per serving
- Calories
- 407 kcal
- Protein
- 11 g
- Carbs
- 48 g
- Fat
- 23 g
- Fiber
- 11 g
- Sodium
- 100 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.