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Creamy Butternut Squash & Sage Soup

I recently started experimenting with new soup recipes, and finally created a rich squash version that omits heavy cream altogether, making it a healthier way to curb my creamy-tooth. —Nithya Kumar, Davis, California
  • Total Time
    Prep: 20 min. Cook: 50 min.
  • Makes
    4 servings


  • 4 cups cubed peeled butternut squash
  • 1 tablespoon olive oil
  • 2 tablespoons minced fresh sage
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • SOUP:
  • 1 tablespoon olive oil
  • 2 tablespoons butter, divided
  • 1 medium onion, chopped
  • 1 garlic clove, minced
  • 3/4 teaspoon salt
  • 1/4 to 1/2 teaspoon crushed red pepper flakes
  • 1/8 teaspoon pepper
  • 4 cups water
  • 1 medium sweet potato, chopped
  • 1 medium carrot, chopped


  • Preheat oven to 400°. Place squash in a foil-lined 15x10x1-in. baking pan. Drizzle with oil; sprinkle with sage, salt and pepper. Toss to coat. Roast 30-35 minutes or until tender, stirring occasionally.
  • Meanwhile, in a large saucepan, heat oil and 1 tablespoon butter over medium heat. Add onion and garlic; cook and stir 3-4 minutes or until softened. Reduce heat to medium-low; cook 30-40 minutes or until deep golden brown, stirring occasionally. Stir in salt, pepper flakes and pepper.
  • Add water, sweet potato and carrot to saucepan. Bring to a boil. Reduce heat; cook, uncovered, 10-15 minutes or until vegetables are tender. Add squash mixture and remaining butter to soup. Puree soup using an immersion blender. Or cool soup slightly and puree in batches in a blender; return to pan and heat through.
Nutrition Facts
1-1/2 cups: 255 calories, 13g fat (5g saturated fat), 15mg cholesterol, 659mg sodium, 36g carbohydrate (10g sugars, 6g fiber), 3g protein. Diabetic Exchanges: 3 fat, 2 starch.

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  • NoodleNel
    Jan 7, 2019

    This was so delicious! I got an immersion blender for Christmas so I am excited to make it again! I microwave the squash for 2o mintues then cube and roast.

  • mumsay
    Dec 27, 2017

    This soup is really good! I microwaved the squash and sweet potato and then cooked the squash in the oven for 15 minutes. I also added extra water (about 2/3 cup) Other than that, I followed the recipe.

  • dinner47
    Nov 2, 2015

    This was delicious! I only used 1T of butter cooking the onions. It didn't need the other tablespoon in the soup. It was rich and creamy.

  • i_like_pie
    Nov 2, 2015

    I really liked the flavor of this soup, and it is very creamy even without cream! I wondered if the sweet potato and carrot could have just been roasted with the squash. I was a little leery of it being made with water rather than broth, but I didn't miss it in the final product. Mine was a little thick, but it's probably because I halved the recipe, but used a whole sweet potato. I do not have either an immersion blender or regular one, so I used the food processor. It was probably not as smooth, but still delicious.

  • nsalb
    Oct 18, 2015

    This has received rave reviews! The sage was a great addition, and it has just enough warmth to make it extra special. This will be made many times, but next time I'm doubling the recipe so we have it longer. Definitely a keeper AND a favorite!