Butternut Squash & Sage Soup
GLUTEN FREE · VEGAN OPTION · PALEO · AIP · NUT FREE
This is one of my all-time favourite soups. Butternut squash is so versatile, and it works so incredibly well with sage - hence why they are frequently combined in ravioli-stuffing - so it makes perfect sense to put them together in this vibrantly-coloured, warming soup. The other ingredients add some great gut-healthy properties as a bonus, making this soup perfect for warming up (both you and your gut) on chilly nights!
INGREDIENTS
Butternut squash
An excellent source of beta-carotene, butternut squash is very effective at raising our levels of Vitamin A, especially if eaten with a source of fat, which significantly increases our uptake of beta-carotene. As such, butternut squash has a strong antioxidant effect. Indeed, its phytonutrients and carotenoid content has wonderful anti-inflammatory properties.
Onion
Onions really are an undervalued veggie. Packed with nutrients, including Vitamin C, B-vitamins and potassium, their medicinal properties have been recognised since ancient times, when they were used to treat various ailments. Just be sure not to over-peel them when removing the papery skin as it’s the outer layers that have the highest concentration of nutrients.
Rich in antioxidants, including quercetin, onions have powerful anti-inflammatory properties, and have been shown to reduce cholesterol and triglycerides. Red onions, in particular, contain anthocyanins, which have been linked to a reduced risk of heart disease.
Onions also have anti-bacterial properties, and because they are rich in fibre and prebiotics, they are also good for the gut as they can increase levels of good bacteria and immune function.
You can use white/yellow onion here if you like, I just always have a preference for red onions.
Garlic
Garlic elevates both the flavour and the immune-supporting properties of this dish. It also has powerful anti-microbial and anti-fungal properties, and acts as a prebiotic by promoting the growth of beneficial bacteria in the gut.
Ghee
Possibly one of my favourite ingredients ever! Ghee has a lovely nutty taste and is an excellent alternative to butter, particularly in savoury cooking. Due to the removal of the milk solids, it is both lactose-free and casein-free and so is very well-tolerated, although may still need to be avoided by those with severe dairy allergies (in which case, olive oil would be a suitable alternative, making the recipe dairy free).
Ghee is also a key ingredient in a gut-healing diet as it contains butyrate: a source of energy for the cells lining the colon, has anti-inflammatory properties, and can improve intestinal permeability.
Sage
Sage goes so well with veggies like butternut squash and pumpkin, it really brings out the flavour beautifully.
I have used fresh sage here, but if you prefer to use dried, you will need about one third of the amount stated.
Turmeric
A key anti-inflammatory player in this dish. For a full rundown on turmeric’s hero spice status, click here.
Bone broth
A gut-healing superstar, bone broth is full to the brim with nutrients, minerals and amino acids. It is rich in protein and contains collagen, glutamine, glucosamine, glycine and chondroitin, all of which help build and strengthen your bones and joints, as well as supporting the lining of the gut and improving intestinal permeability (leaky gut).
Bone broth also adds flavour to food, much as stock cubes do! I find the most convenient way to add it to my cooking, is to pour it into ice cube trays and then simply pop the ice cubes into the dish as it is cooking.
Salt and pepper
CHANGES & SUBSTITUTIONS
Pumpkin instead of butternut squash?
Absolutely! This is a great veggie-swap as they have a similar flavour profile.
Make it vegan?
You can easily make this recipe vegan by swapping out the ghee for olive oil or avocado oil, and the bone broth for vegetable broth or plain water.
SERVING SUGGESTIONS
Try with a dollop of sheep/goat yogurt, if tolerated, or a non-dairy alternative for extra creaminess.
Sprinkle on some Spiced Toasted Pumpkin Seeds for a hit of extra flavour and crunch.
Try with Salted Rosemary Crackers as a yummy accompaniment!
BUTTERNUT SQUASH & SAGE SOUP
Ingredients
- 1 Tbsp ghee
- 1 red onion, roughly chopped
- 2 cloves garlic, minced
- 1 butternut squash, peeled, de-seeded and cut into cubes
- 4 cups bone broth
- 1 tsp turmeric
- 1/4 cup fresh sage leaves
- Salt and pepper, to taste
Instructions
- Add ghee to a saucepan over medium heat.
- Once the ghee has melted, add the onion, garlic and butternut squash and sauté for 2-3 minutes.
- Add in the bone broth, ensuring that the water just covers the veggies. (If there is broth left over, set it aside as you may need it later if the final consistency of the soup is thicker than you would like).
- Add in the turmeric, salt and pepper and bring to a boil.
- Once the water is boiling, reduce the temperature and bring it to a simmer.
- Place the lid on the saucepan and allow to cook for around 15-20 minutes, until the vegetables have softened and are fork-tender.
- Add in the sage, turn off the heat, and allow to stand covered for another 5-10 minutes.
- Using a handheld blender, purée the soup until it is a nice and creamy consistency. If it is too thick, add in any leftover bone broth (alternatively you can just use hot water), a little at a time, blending in between, until you reach your preferred consistency.
- Serve and enjoy! Store any leftovers in an airtight container (preferably glass) in the refrigerator.