Butternut Squash and Sage Soup
A velvety, slow-simmered butternut squash soup with sweet-tart apples, warming spices, and a swirl of coconut milk. Cozy, dairy-free, and generously serves 4 as a main.
Ingredients
For the Soup
- 2 lbs butternut squash peeled, seeded, and cubed (about 1 medium squash)
- 2 tablespoons olive oil divided
- 1 large yellow onion diced
- 2 medium Honeycrisp apples peeled, cored, and chopped
- 3 cloves garlic minced
- 1 tablespoon fresh ginger grated
- 1 teaspoon ground cinnamon
- ½ teaspoon ground nutmeg
- ¼ teaspoon ground cloves
- 1 tablespoon fresh sage chopped
- 1 tablespoon fresh thyme leaves
- 4 cups low-sodium vegetable broth
- 1 13.5oz can full-fat coconut milk divided
- 1 tablespoon pure maple syrup
- 1 teaspoon kosher salt plus more to taste
- ½ teaspoon freshly ground black pepper
- 1 tablespoon apple cider vinegar added at the end
For the garnish (optional)
- ¼ cup reserved coconut milk for swirling
- 2 tablespoons toasted pepitas
- 8 crispy fried sage leaves
- Cracked black pepper to taste
Instructions
Meal Prep Instuctions
- Preheat oven to 425°F. Toss cubed butternut squash with 1 tablespoon olive oil, a pinch of salt, and pepper. Spread on a sheet pan and roast for 25–30 minutes, until caramelized at the edges and fork-tender. Refrigerate until ready to assemble.
Meal Assembly Instructions
- Heat the remaining 1 tablespoon olive oil in a large Dutch oven over medium heat. Add the diced onion and cook for 5–7 minutes until softened and translucent.
- Stir in the chopped apples, garlic, and ginger. Cook for 3 minutes until fragrant.
- Add the cinnamon, nutmeg, cloves, sage, and thyme. Stir and cook for 1 minute until the spices bloom and smell toasty.
- Add the roasted squash to the pot along with the vegetable broth. Set aside ¼ cup of coconut milk for garnish, then stir in the rest. Add maple syrup, salt, and pepper.
- Bring to a gentle boil, then reduce heat to low. Simmer, partially covered, for 20 minutes.
- Using an immersion blender, blend the soup until completely smooth and velvety — about 2–3 minutes for an ultra-silky texture. Alternatively, blend in batches in a high-speed blender (vent the lid to release steam).
- Stir in the apple cider vinegar to brighten the flavors. Taste and adjust salt. Thin with broth if too thick, or simmer uncovered to reduce if too thin.
- Ladle generously into 4 bowls (about 16 oz each). Swirl in a spoonful of reserved coconut milk, top with toasted pepitas, crispy sage leaves, cracked pepper, and a drizzle of olive oil.
Notes
Make Ahead: Soup keeps beautifully for 4 days in the fridge and freezes for up to 3 months. Flavor actually improves on day 2.
Spice Level: For a little heat, add ¼ teaspoon cayenne or a pinch of red pepper flakes with the warm spices.
Make It Heartier: Serve with crusty sourdough, a grilled cheese, or top with roasted chickpeas for added protein and crunch.
Dairy Swap: Heavy cream (½ cup) can replace coconut milk if you're not dairy-free. The flavor profile shifts from tropical-cozy to classic-creamy — both are excellent.
Crispy Sage Shortcut: Fry whole sage leaves in a tablespoon of olive oil over medium heat for 15–20 seconds per side until crisp. Drain on a paper towel.
Skip the Roast: If pressed for time, add raw cubed squash directly to the pot in step 4 and simmer 30–35 minutes until completely tender. Flavor will be slightly less deep but still delicious.
Nutrition
Calories: 819kcalCarbohydrates: 141gProtein: 15gFat: 30gSaturated Fat: 5gPolyunsaturated Fat: 3gMonounsaturated Fat: 21gSodium: 2370mgPotassium: 3401mgFiber: 25gSugar: 37gVitamin A: 96775IUVitamin C: 205mgCalcium: 570mgIron: 9mg
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