Butternut & Potato Soup with Pumpkin Seeds & Pesto

14 40 291
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 6
Butternut & Potato Soup with Pumpkin Seeds & Pesto
Health Highlights


1/2 cup Walnuts (walnut pesto)
1 cup Basil, fresh (walnut pesto - packed)
2 tbsp Parmesan cheese, grated (walnut pesto - finely grated)
4 tbsp Extra virgin olive oil (walnut pesto)
1 dash Black pepper (walnut pesto - to taste)
1 pinch Sea Salt (walnut pesto - to taste)
1 tbsp Ghee (or extra virgin olive oil)
1 medium White onion (diced small)
3 cup Butternut squash (peeled and cubed)
3 cup Yukon Gold potato (peeled and cubed)
2 l Vegetable stock/broth
2 tbsp Lemon juice
1 pinch Sea Salt (to taste)
1 dash Black pepper (to taste)


1. Place a small sauté pan over medium heat. Add walnuts to the dry pan and cook for approximately 2 minutes, or until they start to become fragrant and are a light golden brown. Once the walnuts have cooled, add them to a food processor. Process until finely chopped.

2. Next add basil and parmesan and process again until combined. Turn on processor and slowly add olive oil until the ingredients start to come together. Turn on processor and set aside.

3. Heat ghee in a medium saucepan over medium heat. Add onion and cook until translucent, approximately 5 minutes. Add butternut, potato and vegetable stock. Cook uncovered until potato and butternut are tender, approximately 20-25 minutes.

4. Pureé with an immersion blender or high speed blender until smooth. Add water if necessary to reach desired consistency. Add lemon and salt and pepper to taste.

5. To serve, ladle soup into bowls and place 1⁄2 tablespoon of pesto in the center. Sprinkle 1 tablespoon of pumpkin seeds on top. is soup is best served warm but not hot. 


If using a blender, allow the soup to cool slightly and be sure to vent the cover to let any steam out.

Never fill the blender more than halfway when blending a hot liquid.

Nutrition Facts

Per Portion

Calories 291
Calories from fat 169
Calories from saturated fat 33
Total Fat 18.8 g
Saturated Fat 3.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 12.2 g
Monounsaturated Fat 22.4 g
Cholesterol 9.0 mg
Sodium 843 mg
Potassium 653 mg
Total Carbohydrate 27.5 g
Dietary Fiber 3.6 g
Sugars 6.1 g
Protein 4.7 g

Dietary servings

Per Portion

Meat Alternative 0.3
Vegetables 2.1

Energy sources


Meal Type(s)