I think this butternut squash and sage soup is the best and easiest soup to make. It has all the autumn/winter flavours and is an absolutely beautiful colour.
Using butternut squash and carrots means that it is being packed full of vitamin A. And by cooking with red lentils, the soup is great for protein, iron & fibre too.
To add to the seasonality, I like to use both sage and rosemary for this soup. It really adds to its unbeatable flavour.
Is butternut squash and sage soup easy to make?
It is super simple to make. Just all the ingredients to a large pan, bring to the boil and cook until soft. You then blend with a stick blender (or in a jug blender if that’s what you have).
I like to top with some fried sage leaves, a few pumpkin seeds and a drizzle of oil or yogurt but it’s just as good as it is.
It’s a great one for meal prep for the week. You can make a big batch and have for lunches.
What ingredients do you need for this butternut squash soup?
- Butternut squash
- Carrots
- Sage
- Rosemary
- Onions
- Garlic
- Red lentils
- Vegetable stock
Butternut Squash
The star of this soup, butternut squash, is rich in vitamins A and C, which are both antioxidants. It also contains dietary fibre as well as potassium. I love its gorgeous colour and natural sweetness.
Carrots
To add the lovely orange colours, I’ve added carrots. They are a really inexpensive way of bulking out soups and stews. Nutritionally they are also great – high in Vitamin A – and with a lovely, subtle sweetness that balances the flavours perfectly.
Sage
This gorgeous herb isn’t just for flavour—it also boasts anti-inflammatory properties. However, the flavour is fantastic and complements the squash beautifully.
Rosemary
Rosemary is one of my favourite herbs. It’s known for its anti-inflammatory properties too. It also contains compounds that may improve digestion and boost circulation.
Onions and Garlic
Both onions and garlic are staples in my soups for their aromatic flavours, but they’re also nutritional powerhouses. Garlic is known for its immune-boosting properties, whilst onions are rich in antioxidants. Both are great prebiotics, so help your gut microbiome.
Red Lentils
Red lentils provide plant-based protein and are an excellent source of dietary fibre. They help make the soup filling and nourishing while also adding a creamy texture when blended. They are also really inexpensive, so a great plant-based protein to have in your store cupboard.
This soup has been a particular favourite on Instagram so if you want to see the recipe video, have a look there too.
Let me know if you try it in the comments below.
Recipe Tips
- Feel free to sub in sweet potatoes for either the squash or the carrots. Alternatively, use any type of squash you have instead of butternut.
- The sage really adds a great dimension to the flavour so try not to miss this out.
- It will last for 3-4 days in a sealed tub in the fridge and freezes well.
- Peel your squash first before chopping – it makes it so much easier to chop!
If you enjoyed this butternut squash & sage soup, why not try some of my other soup recipes:
Butternut Squash & Black Bean Soup
Roasted Tomato & Red Pepper Soup
Immune Boosting Super Greens Soup
Butternut Squash & Sage Soup
Equipment
Ingredients
- 1 tbsp olive oil
- 1 onion or leek
- 2 garlic cloves
- 4-5 carrots
- 1 medium butternut squash
- 1 tsp sea salt & lots of black pepper
- 2 sprigs rosemary chopped
- 4-5 leaves fresh sage chopped
- 1 cup dried red lentils (190g)
- 8 cups 2 litres of veg stock (2 litres)
Instructions
- Chop the onion/leek and garlic. Heat up the oil in a large pan and fry for a couple of minutes.
- Peel and chop the squash and carrots. Add to the pan with all the other ingredients and bring to the boil. Simmer until the vegetables and lentils are cooked (about 25 minutes).
- Once cooked, blend until smooth (I just use a stick blender for this). Serve with some fried sage leaves and a sprinkle of pumpkin seeds (optional).
Notes
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- Feel free to sub in sweet potatoes for either the squash or the carrots. Alternatively, use any type of squash you have instead of butternut.
-
- It will last for 3-4 days in a sealed tub in the fridge and freezes well.
-
- Peel your squash first before chopping – it makes it so much easier to chop!
I don’t like sage. What other herbs can I use?
Hi Donna, you could use fresh thyme instead.
Does it need to add a fresh cream?
No you don’t. I just added some for the photos!