Sunflower Seed & Butternut Squash Soup Shooters

Middle Eastern

Easy · Hot

Sunflower Seed & Butternut Squash Soup Shooters

Velvety butternut squash soup enriched with tahini for creaminess, warmly spiced with cumin and turmeric, and garnished with toasted sunflower seeds for a satisfying crunch in elegant shooter portions.

Recipe by

Sophie Mercier

The Allergen Navigator

Prep

15 min

Cook

25 min

Total

40 min

Method

Warm 2 tbsp olive oil in a large saucepan over medium heat until shimmering, about 1 minute. Add the diced onion and cook, stirring occasionally, for 5-6 minutes until softened and translucent.

Add the minced garlic, cumin, turmeric, and black pepper. Stir constantly for 45-60 seconds until fragrant and the spices bloom in the hot oil.

Add the cubed butternut squash and cold water to the pan. Season with salt and bring to a boil over high heat, then reduce heat to medium and simmer uncovered for 15-18 minutes until the squash is completely tender when pierced with a fork.

Remove the pan from heat. Using an immersion blender, puree the soup until completely smooth. Alternatively, carefully transfer to a standing blender in batches and blend until silky.

Stir in the tahini and lemon juice. Taste and adjust seasoning with additional salt if needed. The soup should be velvety with a subtle nuttiness from the tahini.

Ladle the hot soup into small shooter glasses or espresso cups, filling each about three-quarters full.

Drizzle each serving with a touch of olive oil and scatter with toasted sunflower seeds and a pinch of fresh parsley. Serve immediately while hot.

Nutri-Score

Excellent balance

A–E · lower is better · score -2

Calories

223

per serving

Low sugar · 5g

Protein

Carbs

19g

Fat

16g

Sat. fat

Fiber

Sugar

Sodium

449mg

Dairy FreeEgg FreeFish FreeGluten FreePeanut FreeSeed FriendlyShellfish FreeSoy FreeTree Nut FreeVeganAnti InflammatoryDiabetesHeart HealthyLow CalorieBalanced FatsHigh FiberWhole Foods

Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.

Environmental impact

Very low impact

A–E · lower is better · includes estimates

kg CO₂e

0.1

per serving

ACarbon

Butternut Squash, peeled and cubed drives 31% of this recipe’s estimated footprint.

Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.

Flavor Profile

Umami

Sweet

Salty

Sour

Bitter

Spicy

Textures

CrispySilkySmoothTender

Aromas

EarthyHerbalNuttyPungentWarm Spice

Kitchen Equipment

Primary Tool

Saucepan

Immersion Blender Saucepan Chef Knife Cutting Board Ladle Measuring Spoons

Techniques

Blending GarnishingSaut IngSeasoning Simmering Toasting

Safety & Storage

Cooking Temperature

Simmer soup for full 15-18 minutes until squash is fork-tender. When reheating leftovers, ensure soup reaches 165°F throughout.

Cross Contamination

Tahini contains sesame, a top allergen. Clean all utensils, blender parts, and surfaces thoroughly if preparing for someone with sesame allergy. Keep sesame-containing garnish separate until serving.

Storage

Transfer cooled soup to airtight container. Refrigerate within 2 hours of cooking. Consume within 4 days. Do not leave at room temperature for more than 2 hours.

Handling

When blending hot soup, keep immersion blender fully submerged. Start on low speed and gradually increase. For standing blender, cool soup slightly, release steam, and secure lid firmly before blending.

Equipment Safety

Allow soup to cool 5-10 minutes before blending in standing blender. Hot liquids create steam pressure that can cause lid to blow off. Never overfill blender when processing hot contents.

Allergen Warning

Contains SESAME from tahini. Sunflower seeds may cause reactions in individuals with seed allergies. Always confirm dietary restrictions before serving.

High Risk Population

For young children, elderly, or immunocompromised individuals, ensure thorough reheating to 165°F. Soup shooters in small cups may cool quickly—monitor temperature if serving to vulnerable populations.

Pro Tips

Technique

To get the silkiest texture possible, make sure your butternut squash is completely tender before you blend — a fork should slide through effortlessly. If your immersion blender struggles, switch to a standing blender and process in small batches with the vent open to release steam safely.

Substitution

If tahini is new to your family, you can replace it with sunflower seed butter for a more familiar flavor profile, or omit it entirely and add a pinch more cumin to keep that warm, nutty depth the recipe promises.

From the chef

Butternut squash and tahini are a quietly brilliant combination: the squash brings natural sweetness and velvet body, and the tahini adds nuttiness and richness without any dairy at all. Cumin and turmeric bloom in the oil before the squash goes in, so the spice is woven through the broth rather than sitting on top. Blend until completely smooth, then stir in lemon juice to brighten everything at the end. Served in small shooter glasses with a drizzle of olive oil and a scatter of toasted sunflower seeds, these feel elegant and considered — and every ingredient is exactly what it says on the label.

Sophie MercierThe Allergen Navigator

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TagsVegetarianGluten FreeDairy FreeAllergen FriendlyTahiniButternut SquashShootersEasyQuickWarm SpicesComfort FoodSeed RichNut FreeEgg Free

AllergensSesame

Source: generated · June 13, 2026