Butternut Squash and Sage Soup

This Butternut Squash and Sage Soup is the ultimate comfort food, blending sweet and savory flavors with nourishing ingredients to create a creamy, satisfying dish. Perfect for chilly evenings or a light lunch, this soup is a delicious way to celebrate the season while supporting your health with anti-inflammatory, nutrient-packed ingredients.

Whether you’re managing chronic conditions or simply craving something cozy, this recipe brings warmth and wellness to your table.

Why This Soup Supports Chronic Wellness

Anti-Inflammatory Ingredients

Butternut squash, olive oil, sage, and turmeric are rich in anti-inflammatory compounds, making this soup a great choice for managing chronic pain or inflammation.

Easy to Digest

With its smooth, creamy texture and gentle ingredients, this soup is ideal for those with sensitive stomachs or digestive issues.

Packed with Nutrients

Every spoonful provides a blend of vitamins, minerals, and antioxidants that support immunity, energy, and overall health.

Balanced Flavor and Nutrition

This recipe combines the natural sweetness of butternut squash with the savory depth of sage and cumin, creating a balanced dish that satisfies without being heavy.

Ingredient Breakdown and Their Health Benefits

Butternut Squash (1 Medium, Peeled and Cubed)
Key Nutrients: Beta-carotene, Vitamin C, potassium, and fiber.
Health Benefits:

  • Supports healthy vision and immune function.
  • Provides complex carbohydrates for sustained energy.
    Chronic Conditions Supported: Inflammation, cardiovascular health, and immune deficiencies.

Onion (1, Diced)
Key Nutrients: Antioxidants, Vitamin C, and sulfur compounds.
Health Benefits:

  • Promotes detoxification and boosts immunity.
  • Adds depth of flavor while supporting heart health.
    Chronic Conditions Supported: Cardiovascular health and oxidative stress.

Garlic (2 Cloves, Minced)
Key Nutrients: Allicin and antioxidants.
Health Benefits:

  • Boosts immune function and reduces inflammation.
  • Adds flavor while combating infections.
    Chronic Conditions Supported: Immune deficiencies and inflammation.

Chicken or Vegetable Broth (4 Cups)
Key Nutrients: Collagen (if using chicken broth) and electrolytes.
Health Benefits:

  • Provides hydration and supports gut health.
  • Acts as a flavorful base for the soup.
    Chronic Conditions Supported: Digestive health and chronic fatigue.

Olive Oil (2 Tablespoons)
Key Nutrients: Monounsaturated fats and polyphenols.
Health Benefits:

  • Reduces inflammation and supports heart health.
  • Enhances the absorption of fat-soluble vitamins in the soup.
    Chronic Conditions Supported: Joint health, cardiovascular health, and inflammation.

Dried Sage (1.5 Teaspoons)
Key Nutrients: Antioxidants and essential oils.
Health Benefits:

  • Reduces inflammation and supports respiratory health.
  • Adds a warm, earthy flavor to the soup.
    Chronic Conditions Supported: Respiratory health and inflammation.

Ground Cumin (½ Teaspoon)
Key Nutrients: Antioxidants and essential oils.
Health Benefits:

  • Aids digestion and supports circulation.
  • Adds depth of flavor and a mild, nutty warmth.
    Chronic Conditions Supported: Digestive health and inflammation.

Ground Turmeric (¼ Teaspoon)
Key Nutrients: Curcumin and antioxidants.
Health Benefits:

  • Reduces inflammation and supports brain health.
  • Adds a golden hue and subtle earthy flavor.
    Chronic Conditions Supported: Arthritis, inflammation, and cognitive function.

How This Soup Supports Chronic Health

Reduces Inflammation

With turmeric, sage, and olive oil, this soup delivers a triple dose of anti-inflammatory power, helping to calm chronic pain and swelling.

Supports Immune Health

Butternut squash and garlic provide immune-boosting vitamins and antioxidants, helping to protect against illness.

Promotes Digestive Comfort

The fiber in squash, combined with the soothing properties of cumin and sage, makes this soup gentle on the stomach and supportive of gut health.

Provides Sustained Energy

The complex carbs in butternut squash, paired with the healthy fats from olive oil, ensure steady energy without blood sugar spikes.

Butternut Squash and Sage Soup

Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes

Ingredients

  • 1 medium butternut squash peeled and cubed
  • 1 onion diced
  • 2 cloves garlic minced
  • 4 cups chicken or vegetable broth
  • 2 tbsp olive oil
  • 1.5 tsp dried sage
  • 1/2 tsp ground cumin
  • 1/4 tsp ground turmeric
  • Salt and pepper to taste

Instructions

  • Heat the olive oil in a large pot over medium heat. Add the diced onion and cook until softened and translucent, about 5 minutes. Add the minced garlic and cook for another minute, until fragrant.
  • Add the cubed butternut squash to the pot and cook, stirring occasionally, for about 5 minutes, allowing the squash to begin to caramelize slightly.
  • Pour in the chicken or vegetable broth, ensuring that the squash is covered. Stir in the dried sage, ground cumin, and ground turmeric. Bring to a boil, then reduce the heat to a simmer. Cook for 20-25 minutes, or until the butternut squash is tender.
  • Using an immersion blender, blend the soup until smooth and creamy. If you don’t have an immersion blender, carefully transfer the soup in batches to a countertop blender.
  • Taste the soup and adjust the seasoning with salt and pepper. For added richness, stir in a little extra olive oil if desired.
  • Ladle the soup into bowls and serve hot. For extra comfort, drizzle with a bit more olive oil and a sprinkle of extra dried sage.
 

Kirsten’s Final Thoughts: Comfort Food That Heals

This Butternut Squash and Sage Soup is more than just a bowl of comfort—it’s a celebration of the healing power of whole, natural ingredients. From its vibrant golden color to its rich, velvety texture, this soup offers nourishment for both the body and soul.

Kirsten’s Tip: Make a double batch and freeze leftovers for a quick, healthy meal on busy days. Whether you’re serving it to guests or savoring it solo, this soup is a reminder that food can be both delicious and deeply restorative.

Recommended Recipes

Butternut Squash and Sage Soup

This Butternut Squash and Sage Soup is the ultimate comfort food, blending sweet and savory flavors with nourishing ingredients to create a creamy, satisfying dish. Perfect for chilly evenings or a light lunch, this soup is a delicious way to celebrate the season while supporting your health with anti-inflammatory, nutrient-packed ingredients.

Whether you’re managing chronic conditions or simply craving something cozy, this recipe brings warmth and wellness to your table.

Why This Soup Supports Chronic Wellness

Anti-Inflammatory Ingredients

Butternut squash, olive oil, sage, and turmeric are rich in anti-inflammatory compounds, making this soup a great choice for managing chronic pain or inflammation.

Easy to Digest

With its smooth, creamy texture and gentle ingredients, this soup is ideal for those with sensitive stomachs or digestive issues.

Packed with Nutrients

Every spoonful provides a blend of vitamins, minerals, and antioxidants that support immunity, energy, and overall health.

Balanced Flavor and Nutrition

This recipe combines the natural sweetness of butternut squash with the savory depth of sage and cumin, creating a balanced dish that satisfies without being heavy.

Ingredient Breakdown and Their Health Benefits

Butternut Squash (1 Medium, Peeled and Cubed)
Key Nutrients: Beta-carotene, Vitamin C, potassium, and fiber.
Health Benefits:

  • Supports healthy vision and immune function.
  • Provides complex carbohydrates for sustained energy.
    Chronic Conditions Supported: Inflammation, cardiovascular health, and immune deficiencies.

Onion (1, Diced)
Key Nutrients: Antioxidants, Vitamin C, and sulfur compounds.
Health Benefits:

  • Promotes detoxification and boosts immunity.
  • Adds depth of flavor while supporting heart health.
    Chronic Conditions Supported: Cardiovascular health and oxidative stress.

Garlic (2 Cloves, Minced)
Key Nutrients: Allicin and antioxidants.
Health Benefits:

  • Boosts immune function and reduces inflammation.
  • Adds flavor while combating infections.
    Chronic Conditions Supported: Immune deficiencies and inflammation.

Chicken or Vegetable Broth (4 Cups)
Key Nutrients: Collagen (if using chicken broth) and electrolytes.
Health Benefits:

  • Provides hydration and supports gut health.
  • Acts as a flavorful base for the soup.
    Chronic Conditions Supported: Digestive health and chronic fatigue.

Olive Oil (2 Tablespoons)
Key Nutrients: Monounsaturated fats and polyphenols.
Health Benefits:

  • Reduces inflammation and supports heart health.
  • Enhances the absorption of fat-soluble vitamins in the soup.
    Chronic Conditions Supported: Joint health, cardiovascular health, and inflammation.

Dried Sage (1.5 Teaspoons)
Key Nutrients: Antioxidants and essential oils.
Health Benefits:

  • Reduces inflammation and supports respiratory health.
  • Adds a warm, earthy flavor to the soup.
    Chronic Conditions Supported: Respiratory health and inflammation.

Ground Cumin (½ Teaspoon)
Key Nutrients: Antioxidants and essential oils.
Health Benefits:

  • Aids digestion and supports circulation.
  • Adds depth of flavor and a mild, nutty warmth.
    Chronic Conditions Supported: Digestive health and inflammation.

Ground Turmeric (¼ Teaspoon)
Key Nutrients: Curcumin and antioxidants.
Health Benefits:

  • Reduces inflammation and supports brain health.
  • Adds a golden hue and subtle earthy flavor.
    Chronic Conditions Supported: Arthritis, inflammation, and cognitive function.

How This Soup Supports Chronic Health

Reduces Inflammation

With turmeric, sage, and olive oil, this soup delivers a triple dose of anti-inflammatory power, helping to calm chronic pain and swelling.

Supports Immune Health

Butternut squash and garlic provide immune-boosting vitamins and antioxidants, helping to protect against illness.

Promotes Digestive Comfort

The fiber in squash, combined with the soothing properties of cumin and sage, makes this soup gentle on the stomach and supportive of gut health.

Provides Sustained Energy

The complex carbs in butternut squash, paired with the healthy fats from olive oil, ensure steady energy without blood sugar spikes.

Butternut Squash and Sage Soup

Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes

Ingredients

  • 1 medium butternut squash peeled and cubed
  • 1 onion diced
  • 2 cloves garlic minced
  • 4 cups chicken or vegetable broth
  • 2 tbsp olive oil
  • 1.5 tsp dried sage
  • 1/2 tsp ground cumin
  • 1/4 tsp ground turmeric
  • Salt and pepper to taste

Instructions

  • Heat the olive oil in a large pot over medium heat. Add the diced onion and cook until softened and translucent, about 5 minutes. Add the minced garlic and cook for another minute, until fragrant.
  • Add the cubed butternut squash to the pot and cook, stirring occasionally, for about 5 minutes, allowing the squash to begin to caramelize slightly.
  • Pour in the chicken or vegetable broth, ensuring that the squash is covered. Stir in the dried sage, ground cumin, and ground turmeric. Bring to a boil, then reduce the heat to a simmer. Cook for 20-25 minutes, or until the butternut squash is tender.
  • Using an immersion blender, blend the soup until smooth and creamy. If you don’t have an immersion blender, carefully transfer the soup in batches to a countertop blender.
  • Taste the soup and adjust the seasoning with salt and pepper. For added richness, stir in a little extra olive oil if desired.
  • Ladle the soup into bowls and serve hot. For extra comfort, drizzle with a bit more olive oil and a sprinkle of extra dried sage.
 

Kirsten’s Final Thoughts: Comfort Food That Heals

This Butternut Squash and Sage Soup is more than just a bowl of comfort—it’s a celebration of the healing power of whole, natural ingredients. From its vibrant golden color to its rich, velvety texture, this soup offers nourishment for both the body and soul.

Kirsten’s Tip: Make a double batch and freeze leftovers for a quick, healthy meal on busy days. Whether you’re serving it to guests or savoring it solo, this soup is a reminder that food can be both delicious and deeply restorative.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




GIPHY App Key not set. Please check settings

The Wellness Menu values your privacy and keeps your personal information secure. We use your data only to provide and improve our services and never share it with third parties unless required by law. By using our website, you agree to this policy.

📖 Just $1 for Life-Changing Recipes!

Reduce inflammation, ease joint pain, and boost your health with these easy, science-backed meals. Click below to grab your e-book on Amazon today!