Dinner Tonight: Squash and Fennel Soup with Candied Pumpkin Seeds

Vegetarian
Gluten Free
Health score
33%
Dinner Tonight: Squash and Fennel Soup with Candied Pumpkin Seeds
45 min.
4
452kcal

Suggestions


Welcome to a delightful culinary experience that brings together the warm, comforting flavors of fall in a single bowl—introducing our Squash and Fennel Soup with Candied Pumpkin Seeds. Perfect for a cozy dinner tonight, this vegetarian and gluten-free recipe is not only easy to prepare but also bursting with taste!

Imagine a silky smooth soup, enriched with the subtle sweetness of roasted winter squash and the aromatic notes of fennel. With hints of cinnamon, paprika, and cayenne pepper, each spoonful promises a comforting warmth that’s just right for any evening. The addition of sherry adds a touch of sophistication, making this soup an excellent starter for a dinner party or a nourishing meal for yourself after a long day.

And let’s not forget the crowning glory—our homemade candied pumpkin seeds! Crunchy, sweet, and slightly spicy, they provide the perfect texture contrast to the creamy soup. Topped with a dollop of crème fraîche or Greek yogurt, this dish transforms into a gourmet delight that’s as pleasing to the eyes as it is to the palate.

Join us on this culinary adventure and impress your family and friends with a dish that reflects warmth, creativity, and a touch of festive spirit. Let's dive into the recipe and make this delicious bowl of goodness tonight!

Ingredients

  •  bay leaves 
  • tablespoon butter 
  • pinch cinnamon generous
  • 0.3 cup crème fraîche (I substituted Greek yogurt)
  • medium fennel bulb 
  • teaspoons fennel seeds 
  • tablespoon thyme sprigs fresh
  • 0.3 teaspoon ground cumin whole
  • teaspoon honey 
  • tablespoons olive oil 
  • cups onion sliced
  • 0.5 cup pumpkin seeds raw
  •  pepper dried red crushed
  • servings salt to taste
  • 0.8 cup cooking sherry 
  • tablespoon sugar 
  • cups water 
  • pounds winter squash such as butternut

Equipment

  • frying pan
  • oven
  • pot
  • blender
  • roasting pan
  • mortar and pestle
  • dutch oven

Directions

  1. Heat the oven to 400°F. Peel and cut the squash up into 1-inch wedges, discarding the peel and seeds. Peel and core the fennel and chop it up into equally-sized wedges. Roast, drizzled with the olive oil and a pinch of salt and pepper, until soft and caramelized, about 35 minutes.
  2. In the meantime, toast the fennel seeds in a dry skillet until fragrant, then grind or pulverize in a mortar and pestle.
  3. Heat the butter over medium-high heat in a heavy, large pot (like a Dutch oven) until it foams, then add the seeds, onion, thyme, chiles, bay leaf, and a pinch of salt and pepper. Cook until the onions are soft and translucent, about 10 minutes.
  4. While the squash and fennel finish roasting, prepare the pumpkin seeds: melt the butter in a small skillet over medium heat, then add the seeds, sugar, spices, and a pinch of salt. Toss well to coat the seeds and cook until they begin to pop and color slightly, moving them around the pan often.
  5. Remove from the heat, wait 30 seconds, then add the honey and toss quickly to coat.
  6. Spread on a plate to cool.
  7. Combine the contents of the roasting pan with the onion in the heavy pot, and pour in the sherry. Allow to reduce for a few minutes, then add the water and bring to a boil. Simmer for 20 minutes.
  8. Transfer about a third of the solids to a blender (purée it in batches to ensure the perfect consistency) and add 1/2 cup or so of the liquid. Turn on at low speed until the solid are completely puréed, then add another 1/2 cup broth and turn the speed to high, adding liquid little by little until the soup has the consistency of heavy cream. Blend for at least a full minute on high speed. Follow this process for the rest of the soup.
  9. Serve the soup with some crème fraîche or Greek yogurt spooned in, scattered with the pumpkin seeds.

Nutrition Facts

Calories452kcal
Protein6.82%
Fat48.34%
Carbs44.84%

Properties

Glycemic Index
81.09
Glycemic Load
7.01
Inflammation Score
-10
Nutrition Score
32.300434345784%

Flavonoids

Malvidin
0.03mg
Catechin
0.35mg
Epicatechin
0.25mg
Eriodictyol
1.26mg
Hesperetin
0.18mg
Naringenin
0.17mg
Apigenin
0.06mg
Luteolin
0.82mg
Isorhamnetin
4.01mg
Kaempferol
0.52mg
Myricetin
0.03mg
Quercetin
16.53mg

Nutrients percent of daily need

Calories:452.16kcal
22.61%
Fat:24.32g
37.41%
Saturated Fat:6.08g
37.99%
Carbohydrates:50.74g
16.91%
Net Carbohydrates:40.03g
14.56%
Sugar:18.45g
20.5%
Cholesterol:16.01mg
5.34%
Sodium:322.79mg
14.03%
Alcohol:4.64g
100%
Alcohol %:0.59%
100%
Protein:7.72g
15.45%
Vitamin A:24547.71IU
490.95%
Vitamin C:70.91mg
85.95%
Vitamin K:86.02µg
81.92%
Manganese:1.32mg
65.78%
Potassium:1547.29mg
44.21%
Fiber:10.71g
42.85%
Magnesium:170.38mg
42.6%
Vitamin E:6.31mg
42.07%
Folate:114.98µg
28.74%
Phosphorus:282.68mg
28.27%
Vitamin B6:0.55mg
27.68%
Calcium:243.36mg
24.34%
Copper:0.48mg
24.12%
Iron:4.13mg
22.97%
Vitamin B3:4.13mg
20.66%
Vitamin B1:0.31mg
20.55%
Vitamin B5:1.42mg
14.18%
Zinc:1.57mg
10.47%
Vitamin B2:0.16mg
9.57%
Selenium:3.77µg
5.38%