Squash & Sage Soup Recipe

November 28, 2022

Squash & Sage Soup Recipe

On a chilly winter’s day, there’s nothing like coming home to a hot bowl of soup. In fact, soups are my absolute favourite meals through the colder months. They’re warming, comforting, and an easy way to pack a bunch of nutrients in. Plus they are easy on digestion and a great choice for people struggling with nutrient absorption.

This Squash & Sage soup recipe is extremely easy to make, and is sure to satisfy those winter cravings. The sweet flavour of the squash balances out nicely with the earthy, musky, slightly minty taste of the sage. Giving it a nice, light complexity. A key factor in flavour is making sure to saute all the aromatics BEFORE adding the squash and broth.

squash and sage

In addition to being very tasty, this soup is a great choice if you are trying to get pregnant. Butternut squash, the main ingredient in this recipe, is loaded with Vitamin C, betacarotene, and folate – all important nutrients if you are trying to conceive. It’s also a good source of iron and magnesium. Onion, the other main vegetable in this soup, helps to support liver health. And the liver helps to balance hormone health by processing excess estrogen from the body.

The recipe yields about 4 servings, but can easily be made in bulk as well. To batch cook and freeze, simply double up on the ingredients. If you don’t have butternut squash handy, this recipe also works well with pumpkin. If you are tight on time, you can cut your prep time in half by using frozen pre-cubed squash instead of fresh. When blending the soup, be sure to use a glass blender that can handle high temperatures. If you don’t have glass, wait until the soups has cooled to room temperature before blending.


squash and sage soup

Squash & Sage Soup Recipe

Prep Time: 15 mins
Cook Time: 30 mins
Servings: 4

Nutrition Info: 219 Calories, 26 g Carbs, 3 g Protein, 13 g Fat, 5 g Fiber


  • 1 large onion, diced (about 2 cups)
  • 4 garlic cloves, minced
  • 1 butternut squash*, cut into cubes (about 4 ½ cups)
  • 6 medium fresh sage leaves
  • ½ tsp dried thyme
  • ¼ tsp red pepper flakes
  • 4 cups organic (low-sodium) vegetable broth
  • 1 tsp sea salt
  • 1 cup full fat coconut milk (approx. ½ can)


  1. In a large pot, sauté the onions until translucent and fragrant (approx. 5 mins)
  2. Add the garlic, sage, thyme, and red pepper flakes. Sauté for another 2 mins.
  3. Add the vegetable broth and squash and bring the broth to a boil. Reduce heat and let simmer (partially covered) for 15-20 minutes (until the squash is tender).
  4. Remove from heat and let cool slightly (until can be safely handled).
  5. Transfer the soup to the blender (in batches) and blend until smooth.
  6. Pour the soup back into the pot, add the coconut cream and season to taste.
  7. Garnish with red pepper flakes and serve.

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