Butternut squash and sage soup

Treat yourself to a comforting bowl of butternut squash and sage soup, a delicious fall treat. Its bright orange hue invites you to take a soothing sip while enjoying the nourishing benefits. Full of healthy flavors and infused with fragrant sage, this delicious combination will instantly warm your soul. A touch of sweetness is complemented by a drizzle of honey, enhancing the overall sensory experience and perfectly complementing the delicate herbal blend. Not only is this healthy soup delicious, but it’s also a nutritious choice to keep you feeling full and comfortable during the colder months.


  • 1 tbsp olive oil
  • 1 tbsp butter
  • 3 onions, chopped
  • 2 tbsp chopped sage
  • 1.4kg peeled, seeded butternut squash – buy the whole squash and prepare it, or buy ready-made bags
  • 1 tbsp clear honey
  • 1½ l vegetable broth
  • To serve, add a bunch of chopped chives and ground black pepper


As a canapé
Try serving this soup in individual espresso soups with pancetta dip – see the recipe under “goes well with”.

Preparation steps

  1. Melt oil and butter in a large pot or ovenproof casserole dish.
  2. Add onions and sage and cook gently until really soft – about 15 minutes.
  3. Add the pumpkin and cook, stirring, for 5 minutes.
  4. Add honey and broth, bring to a boil and cook until squash is tender.
  5. Let the soup cool slightly so you don’t burn yourself.
  6. Whip the soup with a hand blender or in batches in a blender until really smooth.
  7. Taste and add a drop more broth or water if the soup is too thick.
  8. Reheat the soup before serving.
  9. Sprinkle the soup with chives and ground black pepper.

Nutritional Information

130 4g 1g 21g 14g 5g 3g 0.5g

Equipment and tools

  • Large soup pot
  • Knife
  • cutting board
  • wooden spoon
  • Blender or hand blender

Allergen information

This Butternut Squash Sage Soup recipe contains:

  • Dairy products (butter)

Storage and leftovers

Store leftover butternut squash and sage soup in an airtight container in the refrigerator for up to 3-4 days.

Health Benefits of Butternut Squash and Sage Soup

Butternut Squash Sage Soup is a delicious fall dish that not only satisfies your taste buds but also offers several health benefits. This creamy soup combines the earthy flavors of butternut squash with the aromatic notes of sage to create a comforting and nutritious meal.

1. Rich in vitamins and minerals

Butternut squash, the main ingredient in this soup, is known for its high nutritional content. It is an excellent source of vitamins A, C, and E, powerful antioxidants that can help protect your cells from damage caused by harmful free radicals. Additionally, butternut squash is rich in vital minerals such as potassium, magnesium, and manganese, which are essential for overall health.

2. Rich in fiber

Thanks to the butternut squash, this soup is also high in fiber. Fiber plays a crucial role in our digestive system by helping maintain regular bowel movements and promoting a healthy gut. Including fiber-rich foods like butternut squash in your diet can help prevent constipation and promote a healthy digestive system.

3. Supports immune function

The combination of butternut squash and sage offers a variety of immune-boosting properties. Butternut squash is rich in antioxidants that boost your immune system and protect against infections. Sage, on the other hand, is known for its antibacterial and antiviral properties that can help fight colds and flu.

4. Weight management

If you’re watching your weight, butternut squash and sage soup can be a great addition to your diet. With its low calorie and fat content, this soup can help you feel full without adding extra calories to your daily intake. It also contains a good amount of fiber, which helps control hunger and prevent overeating.

5. Heart healthy

Eating butternut squash and sage soup regularly can contribute to a healthier heart. Butternut squash is low in saturated fat and cholesterol, making it a heart-friendly food. Additionally, the potassium content in butternut squash helps regulate blood pressure, thereby reducing the risk of heart disease.

Overall, butternut squash and sage soup not only satisfies your taste buds but also offers a number of health benefits. Its nutrient-rich ingredients make it a wonderful addition to a balanced and nutrient-rich diet. So why not enjoy a warm bowl of this delicious soup and enjoy the benefits it offers?

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