Saturday, September 7, 2019

Butternut Squash Sage Soup- Instant Pot and vegan

Butternut squash and sage soup

Butternut squash seasoned with fresh sage makes a delightful soup that is both soothing and delicious. The temperatures are getting a little cooler, and I'm starting to think about fall flavors and comforting soups. I made my soup in the Instant Pot, but it can also be made on the stove top for those of you or are still holding out. 

The recipe has only 7 ingredients and is easy to make. It's a light soup that is low in calories, low in fat but high in nutrients and fiber.

Butternut squash and fresh sage soup

Where did I get my fresh sage?

For the past 3 summers, I've grown herbs in pots on my deck. I use my herbs regularly in all of my cooking. My thyme, rosemary, parsley, basil, and mint seem to find their way into many of my recipes. However, there is one herb that I grow that I haven't really used at all this summer, and that is my sage. 

 I love my beautiful sage plant and admire it daily, but I just haven't made any recipes that call for sage. I decided that before the frost sets in and kills off my sage plant, I will make a recipe that calls for sage. If you can't find fresh sage, you can use dried sage in the recipe.

Sage is an interesting plant that is part of the mint family. Who knew ? -since it doesn't smell or taste like mint. It has it's own unique pine type of flavor that is warm and mellow. Great with butternut squash and\or apples.

How to peel a butternut squash

A sharp peeler is essential for peeling butternut squash
You will have to peel and chunk the squash. Seriously, if you have a sharp peeler, the skin slides off in seconds. I really struggled in the past. I now use the OXO Good Grips Y Peeler. It is inexpensive and works great for me! 

If you are really in a hurry, you can purchase pre-cut cubed butternut squash in the market.

bowl of butternut squash soup

I love the combination of flavors in this easy soup:
Sweet butternut squash, mellow onion and shallots, a small apple, and the subtle pine-like flavor of sage.  

This soup is good warm or chilled

The great thing about this soup is that it tastes equally delicious piping hot or chilled because it has a little bit of a sweetness to it.  So if it's a cool fall day, eat it warm. If the temperatures rise, as they sometimes do in the beginning of the fall, you can still enjoy this soup chilled. 

Butternut squash and sage soup in Instant Pot

Author: Judee Algazi @ 
Prep Time: 5-15 minutes (5 minutes if you buy pre-cut cubed butternut squash)
Instant Pot Cook Time: 7 minutes ( + will take time to heat up as well)
Serves: 6 bowls /8 cups 


1 medium Butternut squash, peeled and cubed ( about 8 cups)
2 shallots, peeled and diced
1 medium onion, diced 
1 cup of carrots, sliced 
1 small apple, peeled and quartered
8 sage leaves, chopped (3/4 teaspoon dried)
5 cups of vegetable broth ( I use Tabatchnick vegetable broth found in the kosher isle- so good)

Blogpost © by Judee Algazi @ Gluten Free A-Z Blog. 
If you are reading this post on any other site, it has been pirated.


Spray the bottom of the insert liner of your Instant Pot with olive oil spray (or for oil-free, use a little vegan broth or water to sauté)Add shallots, onion, and sage and saute for 5 minutes, stirring frequently to prevent burning. Add butternut squash, carrots, and apple and toss and stir for a minute.
Add the 5 cups of vegetable broth. Cancel the saute function, secure lid, close steam valve, and set the Instant Pot to pressure cook for 7 minutes. When done, carefully release steam according to manufacturers instructions. When all steam is released, remove lid. 

Joining Deb's Souper Sunday  where anyone can share a soup, salad, or sammie. 

Joining  Weekend Cooking at Beth Fish Reads Blog where anyone can share a food related post. 

Also share at Friday at the Fire Station Link Party


  1. One of my favurite winter squashes! It's getting cooler and cooler over here and time for some cozy and yummy soups. Love your soup bowls too, Judee.

  2. Butternut squash is fresh at the farmer's market right now and I too have sage growing in a pot. I think I have to make this!!!

  3. OH, yum! I love butternut squash soup. Haven't used sage in too many recipes, though -- maybe it's time to try :). I didn't know sage is part of the mint family. Your post has put me in the Fall mood!

  4. Lovely, this is so good hot but I never tried it cold. Looks very creamy.

  5. I've been eating soup a lot lately but have never had squash soup.

  6. I love pumpkin soup I roast it first and then peel - I think the flavour is better and it's certainly easier to peel when cooked. Cheers

  7. Butternut squash soup with sage sounds sooo good. And my sage is doing well luckily.

  8. I am so happy that it's finally soup season again!

  9. This might be a good recipe for me to try. Slowly starting to use my Instant Pot and not be afraid it is going to blow a hole through my ceiling :) Thanks so much for linking up at the #UnlimitedMonthlyLinkParty 4. Shared.

  10. I adore sage and it pairs perfectly with squash. Looks perfect for fall. Thanks for sharing with Souper Sundays this week.

  11. Congratulations, your post is featured on Full Plate Thursday,450! Thanks so much for sharinig your talent with us and have a wonderful week.
    Miz Helen

  12. This looks like a delicious sipping soup! Thanks for sharing with SSPS, we appreciate it.


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