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!

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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)

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

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.

Step 3

While the squash is roasting, dice the onion and mince the garlic cloves.

Step 4

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.

Step 5

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.

Step 6

Pour the vegetable broth into the pot and bring it to a simmer. Cook for 10 minutes to allow the flavors to meld.

Step 7

Using an immersion blender, blend the soup until smooth. Alternatively, you can transfer the mixture to a blender in batches and blend until creamy.

Step 8

Return the pot to low heat and stir in the heavy cream, salt, black pepper, and nutmeg. Taste and adjust seasoning if needed.

Step 9

Serve the soup hot, garnished with roasted pumpkin seeds and additional sage leaves if desired.

Nutrition Facts

Serving size	2528.6 grams (2528.6g)

Amount per serving	% Daily Value*
Calories	1515

Total Fat 66.30g	85%
Saturated Fat 19.80g	99%
Polyunsaturated Fat 5.50g
Cholesterol 60mg	20%
Sodium 3502mg	152%
Total Carbohydrate 218.40g	79%
Dietary Fiber 59.10g	211%
Total Sugars 45.80g
Protein 35.60g	71%

Vitamin D 0IU	0%
Calcium 762mg	59%
Iron 16mg	86%
Potassium 5922mg	126%

*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.

Source of Calories

Fat: 37.0%

Protein: 8.8%

Carbs: 54.2%