Ingredients
• 1 medium butternut squash (2–2.5 lbs), peeled, seeded & cubed (~5 cups)
• 1 tbsp olive oil, divided
• 1 small onion, diced
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable or chicken broth
• 2 tbsp apple cider or juice (enhances natural sweetness)
• 8–10 fresh sage leaves, plus extra for garnish
• ¼ tsp ground nutmeg
• Salt & white pepper to taste
Optional richness boosters:
• 2 tbsp coconut milk or heavy cream (swirled in at the end)
• 1 tbsp maple syrup (if squash is less sweet)
Garnish:
• Crispy fried sage leaves
• Toasted pumpkin seeds (pepitas)
• Drizzle of olive oil or coconut cream
• Crumbled goat cheese or feta (optional)
Instructions
- Roast squash (recommended for depth):
→ Preheat oven to 400°F (200°C). Toss squash with ½ tbsp olive oil, salt, and pepper. Roast 25–30 mins until tender and caramelized. - In a pot, heat remaining ½ tbsp oil over medium. Sauté onion 6–8 mins until golden. Add garlic and 6 sage leaves; cook 1 min until fragrant.
- Add roasted squash, broth, apple cider, and nutmeg. Bring to a simmer; cook 10 mins to meld flavors.
- Remove from heat. Discard sage leaves.
- Blend until ultra-smooth:
→ Immersion blender: Right in the pot.
→ Countertop blender: In batches, venting lid. - Return to low heat. Stir in cream (if using); warm gently (do not boil). Season with salt and white pepper.
- Ladle into bowls. Top with crispy sage, pepitas, and a swirl of oil or cream.
PREP TIME & NUTRITION :
Prep Time: 15 mins, Cook Time: 35 mins, Total Time: 50 mins, Servings: 6
Calories: 130 (without cream), 170 (with cream), Net Carbs: 22g, Fats: 5g, Protein: 3g
✅ Naturally vegan (skip dairy or use coconut), gluten-free, and packed with vitamin A & fiber.