Butternut Squash and Sage Soup

photo of squash

Recipe prepared by Chef Rahsaan White

Nutrient analysis by Michele Andrews, MPH, RD, Health and Wellbeing Nutrition Fellow

Recipe Yield: 4 Servings



  •  1/2 tablespoon olive oil
  •  1½ fresh white onions, chopped
  •  1 tablespoon fresh sage, chopped
  •  1½ pounds fresh butternut squash, peeled, seeded, chopped
  •  1/2 tablespoon honey
  •  1/2 clove
  •  1/2 cinnamon stick
  •  3 cups vegetable broth
  •  1/2 bunch fresh chives, snipped
  •  1 dollop citrus cream (see recipe below)

Citrus Cream

  •  1/4 cup sour cream
  •  1 fresh lime
  •  1 pinch of granulated sugar
  •  1 pinch of ground, black pepper



  1.  Pour oil in a large saucepan. Add onion, clove, cinnamon, and sage and cook on medium heat or until soft, about 15 minutes. Add squash and cook for 5 minutes, stirring frequently. Add honey and broth, bring to a simmer, and cook until the squash is tender, about 15 minutes.
  2.  Set soup aside to cool. Once it has cooled, whip until smooth using a hand blender or blend in a Vitamix blender. Season with pepper and add a drop of water if soup is too thick. Add 1 dollop of citrus cream (see below) to prepared soup and garnish with chives. Enjoy!

Citrus Cream

  1.  Place sour cream, sugar, the zest of 1 lime, and juice of ½ lime in a bowl and whisk.

Nutrition Facts

Amount Per Serving
Calories 156
Total Fat 3.5g (20% of calories from fat)
Saturated Fat 1.2g (7% of calories from saturated fat)
Cholesterol 4mg
Sodium 720 mg
Total Carbs 52 g17%
Dietary Fiber 4.3g
Protein 3g
Carbohydrates 28g