Butternut Squash and Sage Soup
Cozy up with a bowl of Butternut Squash and Sage Soup—an elegant, velvety dish that captures the essence of fall. This recipe begins with roasted butternut squash, caramelized to perfection for a naturally sweet and nutty flavor. Infused with the earthy aroma of fresh sage and the warmth of sautéed garlic and onions, the soup is brought together with creamy vegetable broth, a splash of heavy cream, and a hint of nutmeg for subtle spice. The result is a silky smooth soup that's both nourishing and indulgent. Perfect for weeknight dinners or holiday menus, this hearty recipe takes less than an hour to prepare and can be garnished with toasted pumpkin seeds for an added crunch. Gluten-free, vegetarian, and bursting with flavor, this timeless dish will be your go-to comfort food all season long!
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Recipe Information
Ingredients
- 1 large (about 3 lbs) butternut squash
- 2 tablespoons olive oil
- 1 medium yellow onion
- 3 cloves garlic
- 6 leaves fresh sage leaves
- 4 cups vegetable broth
- 0.25 cup heavy cream
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 0.13 teaspoons nutmeg
- 2 tablespoons pumpkin seeds (optional, for garnish)
Instructions
Preheat your oven to 400°F (200°C).
Cut the butternut squash in half lengthwise and scoop out the seeds. Place the halves cut-side up on a baking sheet and brush them with 1 tablespoon of olive oil. Roast for 35–40 minutes, or until the flesh is tender and can be easily pierced with a fork.
While the squash is roasting, dice the onion and mince the garlic cloves.
In a large pot, heat the remaining 1 tablespoon of olive oil over medium heat. Add the diced onion and sauté for 5–7 minutes until softened and translucent. Add the minced garlic and sage leaves, stirring for 1–2 minutes until fragrant.
Once the squash is roasted, allow it to cool slightly. Scoop the flesh out of the skin and add it to the pot with the sautéed onions, garlic, and sage.
Pour the vegetable broth into the pot and bring it to a simmer. Cook for 10 minutes to allow the flavors to meld.
Using an immersion blender, blend the soup until smooth. Alternatively, you can transfer the mixture to a blender in batches and blend until creamy.
Return the pot to low heat and stir in the heavy cream, salt, black pepper, and nutmeg. Taste and adjust seasoning if needed.
Serve the soup hot, garnished with roasted pumpkin seeds and additional sage leaves if desired.
Nutrition Facts
Calories |
374 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.4 g | 21% | |
| Saturated Fat | 5.1 g | 25% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 15 mg | 5% | |
| Sodium | 823 mg | 36% | |
| Total Carbohydrate | 54.3 g | 20% | |
| Dietary Fiber | 14.5 g | 52% | |
| Total Sugars | 11.4 g | ||
| Protein | 8.8 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 188 mg | 14% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 1477 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
