Butternut and Caramelised Onion Soup with Spicy Pumpkin Seeds

Autumn’s chillier weather is upon us, and this roasted butternut and caramelised onion soup is just the recipe you need to tuck into! Mix the pumpkin seeds with some spices to add a little punch to your crunch in this wholesome soup.


Cooking Methods

  • Roasting
  • Pan-Fry



Prep Time

30 minutes

Cooking Time

1 hour


For the Soup:

  • 30ml (2 Tbsp) olive oil
  • 1 onion, chopped
  • 3 carrots, peeled and chopped
  • 1 large butternut, peeled and diced
  • 1l (4 cups) vegetable Stock
  • 180ml (2/3 cup) coconut cream
  • Salt and pepper, to taste

For the Caramelized Onions:

  • 15ml (1 Tbsp) olive oil
  • 1 onion, sliced
  • 15ml (1 Tbsp) balsamic vinegar
  • 2.5ml (½ tsp) sugar
  • Salt, to taste

For the Spicy Pumpkin Seeds:

  • 15ml (1 Tbsp) olive oil
  • 125ml (½ cup) pumpkin seeds
  • 2.5ml (½ tsp) chili flakes
  • 2.5ml (½ tsp) ground cumin
  • 2.5ml (½ tsp) paprika
  • 1.25ml (¼ tsp) cayenne pepper
  • Salt, to taste


For the Soup:

  1. Preheat oven to 180°C. Roughly chop the butternut, carrots and onion.
  2. Place on baking tray with oil, salt and pepper and roast until soft.
  3. Add the roast veg, stock and coconut milk to a blender and blend until smooth.
  4. Adjust salt and pepper to taste.
  5. For the Caramelised Onions:

    1. Slice the onion and transfer to a pan with oil.
    2. Slowly cook the onion until slightly transparent, then add the balsamic vinegar and sugar and reduce for a couple of minutes until caramelised.
    3. For the Spicy Pumpkin Seeds:

      1. Preheat oven to 180°C. Mix pumpkin seeds, oil and spices together.
      2. Spread the seed mixture onto a baking tray and roast for about 10 minutes.
      3. Transfer the seeds onto a plate or board and let cool.