Creamy Squash Soup with Sage

Name: Creamy Squash Soup with Sage
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 tablespoons olive oil; 1 medium onion, chopped; 2 cloves garlic, minced; 1 medium butternut squash, peeled and cubed; 4 cups vegetable broth; 1 cup coconut milk; 1 tablespoon fresh sage, chopped; Salt and pepper to taste

Highlighted under: Healthy Bite Collection

Creamy squash soup with sage is a comforting and flavorful dish, perfect for chilly days.

Created by

Lydia Barrett

Last updated on 2025-12-25T15:46:15.417Z

This creamy squash soup with sage is not only delicious but also warming and nourishing. The combination of sweet squash and aromatic sage creates a perfect balance of flavors, making it a delightful dish for any occasion.

Why You'll Love This Recipe
Rich and creamy texture that warms your soul
Perfectly balanced flavors of squash and sage
Easy to make and great for meal prep

A Warm Embrace in a Bowl

As the temperature drops, there's nothing quite like a warm bowl of creamy squash soup to make you feel cozy and content. This dish combines the natural sweetness of butternut squash with the aromatic essence of fresh sage, creating a harmony of flavors that is both comforting and satisfying. The smooth, velvety texture envelops you like a warm hug, making it an ideal choice for chilly evenings spent indoors.

Beyond its comforting qualities, this soup is also packed with nutrients. Butternut squash is rich in vitamins A and C, as well as fiber, making it a hearty and healthy option. Pairing it with coconut milk not only enhances the creaminess but also adds a subtle sweetness that complements the squash beautifully, ensuring each spoonful is a delight.

Versatile and Wholesome

One of the best aspects of this creamy squash soup is its versatility. It can easily be adjusted to fit your dietary preferences or what you have on hand. For instance, if you're looking for a lighter option, you can substitute the coconut milk with almond milk or leave it out entirely for a lower-calorie version. Additionally, this soup serves as a fantastic base for adding other vegetables or proteins, making it a customizable meal.

Whether you're preparing a weeknight dinner or a dish for a special occasion, this soup fits the bill. It can be made ahead of time and stored in the fridge or freezer, making it perfect for meal prepping. Simply reheat and enjoy when you're ready for a comforting, homemade meal.

Pairing Suggestions

Ingredients

For the Soup

2 tablespoons olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 medium butternut squash, peeled and cubed
4 cups vegetable broth
1 cup coconut milk
1 tablespoon fresh sage, chopped
Salt and pepper to taste

Gather all ingredients before starting to ensure a smooth cooking process.

Instructions

Sauté the vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until softened.

Cook the squash

Add the cubed butternut squash to the pot and cook for about 5 minutes, stirring occasionally.

Add broth and simmer

Pour in the vegetable broth and bring to a boil. Reduce heat and let it simmer for 20 minutes or until the squash is tender.

Blend and finish

Using an immersion blender, blend the soup until smooth. Stir in the coconut milk and chopped sage. Season with salt and pepper to taste.

Serve hot, garnished with extra sage or a drizzle of coconut milk.

Pro Tips

For an extra touch, top with roasted pumpkin seeds before serving.

Storage Tips

This creamy squash soup can be stored in an airtight container in the refrigerator for up to five days. To reheat, simply warm it gently on the stove, stirring occasionally to maintain its creamy texture. If you prefer to freeze it, let the soup cool completely before transferring it to freezer-safe containers. It can be frozen for up to three months and thawed in the refrigerator overnight before reheating.

When reheating, you may want to add a splash of vegetable broth or additional coconut milk to restore its creamy consistency, as it may thicken slightly during storage. This makes it a convenient option for meal prep, ensuring you have a nutritious meal ready to go when you need it.

Nutritional Benefits

Butternut squash is not only delicious but also boasts numerous health benefits. It’s an excellent source of antioxidants, particularly beta-carotene, which supports eye health and boosts the immune system. Additionally, its high fiber content aids in digestion and promotes a feeling of fullness, making this soup a great option for those watching their weight.

Coconut milk, while creamy and rich, also offers health benefits. It contains medium-chain triglycerides (MCTs), which are known to provide quick energy and may assist in weight management. Combined with the fresh sage, known for its anti-inflammatory properties, this creamy squash soup is not just a treat for your taste buds but also a nourishing choice for your body.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used. Just ensure it's thawed before cooking.

→ Is this soup vegan?

Yes, this recipe is entirely vegan as it uses vegetable broth and coconut milk.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days.

→ Can I add other vegetables?

Absolutely! Carrots or sweet potatoes would complement the flavors nicely.