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Butternut Squash Soup with Spinach Salad & Lemon Poppy Seed Dressing, plated

Mealime recipe · lives on in MealPot

Butternut Squash Soup with Spinach Salad & Lemon Poppy Seed Dressing

  • 30 min
  • 2–6 servings
  • 705 kcal / serving

Butternut squash soup paired with a fresh spinach salad and lemon poppy seed dressing. The silky soup complements the tangy, crunchy salad, making a balanced weeknight option that comes together in about half an hour.

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Ingredients

  • 1 (5 oz) pkgbaby spinach
  • 1 smallbutternut squash
  • 1 mediumcarrot
  • 24 fl ozchicken or vegetable broth
  • ½ (4 oz) pkgcrumbled feta cheese
  • ¼ cupdried cranberries
  • 1Gala apple
  • 1 (1 inch) pieceginger root
  • 1lemon
  • ⅛ cuppumpkin seeds
  • ⅛ cupwalnuts
  • 4 fl ozwhole milk
  • 1 mediumyellow onion
  • carrots
  • Gala apples
  • lemons
  • yellow onions

From the pantry: cinnamon, ground, curry powder, Dijon mustard, extra virgin olive oil, honey, onion powder, poppy seeds, salt

Cookware

chef's knife · citrus juicer (optional) · colander · cutting board · grater (optional) · hand or regular blender · ladle · large pot · measuring cups · measuring spoons · mixing bowls · stirring spoon · tongs · vegetable peeler · whisk or fork

Directions

  1. Wash and dry the produce. Peel and small dice the carrot and onion, and peel and mince or grate the ginger.
  2. In a large pot over medium heat, add a drizzle of oil and swirl to coat. Add the carrot, onion, and ginger and cook until tender, about 4–5 minutes.
  3. Prepare the squash by trimming ends, halving, scooping out seeds, then peeling and dicing to roughly 4 cups. Add to the pot along with the broth and spices; bring to a boil, then simmer until the squash is fork-tender, 10–15 minutes.
  4. In a large bowl, juice half of the lemon. Whisk in the oil, honey, Dijon mustard, onion powder, and poppy seeds to make a dressing.
  5. Core and dice the apple; roughly chop the walnuts.
  6. Add the spinach, feta, walnuts, cranberries, and apple to the dressing. Toss to coat and set aside.
  7. When the squash is tender, juice the remaining lemon into the pot and add the milk. Stir to combine and remove from heat.
  8. Puree the soup with an immersion blender or regular blender until smooth. Ladle into bowls and top with pumpkin seeds; serve with the salad on the side.

Two tips

  • Prep the salad components ahead: dice apples and chop walnuts while the soup simmers.
  • Swap nuts: use walnuts or pumpkin seeds in the salad, or serve the dressing over a simple greens mix.

Nutrition per serving

Calories
705 kcal
Protein
22 g
Carbs
78 g
Fat
40 g
Fiber
16 g
Sodium
492 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 are recorded from the original Mealime recipe ↗ (captured 2026-09-12). Photo: MealPot, an AI-rendered illustration of the finished dish. Description and directions written by MealPot.

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