Butternut Squash Soup

Readily available during the winter months, this starchy vegetable makes a great soup.


  • ½ tablespoon extra virgin olive oil
  • Shake of red chilli flakes (optional)
  • 1 white onion, chopped
  • 1 medium butternut squash, peeled and cut into cubes
  • ½ teaspoon granulated garlic or 1 clove garlic, minced
  • 3 cups water
  • ¼ cup roasted pumpkin seeds
  • 5 fresh sage leaves, chopped coarsely (or rubbed sage)
  • 1 teaspoon sea salt


  • Heat up a heavy saucepan, put in the onion, optional red chili flakes, oil, and salt. Sautee until the onions are caramelized.
  • Add the squash, garlic and 3 cups of water. Cover and cook until the squash is soft (about 15-20 minutes).
  • Take off the heat, put mixture in the blender, and blend until it is soft.
  • Pour into bowls, add sage, mixing it in, and decorate with the pumpkin seeds.

Ready in about 40 minutes
Makes 4-6 servings

About the Author

Daniel Velez

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