Squash, Apple & Sage Soup

squash, sage apple soup

Are you ready for a pumpkin feast?!

With Halloween creeping up this week, I may be going just a little bit crazy with all the pumpkin recipes – please forgive me, and return again in a week or so if you’re not a pumpkin fan!

If you are…then come join me!

First up, we have a cosy, comforting, delicious soup (I cannot get enough soups right now!) in this Squash, Apple & Sage Soup.

It wasn’t strictly pumpkin that I used (I actually used butternut), but let’s just give that a miss, shall we…?

This soup is super comforting and warming on a cold, Autumnal day (although the UK has felt more like winter in Siberia this week!) and can warm you up from top-to-toe.

It’s creamy., thanks to the coconut milk, and every so slightly sweet from the apple. However, it is totally delicious and is a firm favourite here in my house!

The glorious orange from the squash also means that this soup is packed with beta carotene, which we need for healthy skin, hair and a healthy, strong immune system. Perfect for cold and flu season, which I fear is just around the corner…

How will you be serving up your pumpkins this week?

Sam x

Squash, Apple & Sage Soup


  • Makes one large batch
  • One onion, peeled and diced (I used a red onion – they are higher in anti-oxidants!)
  • 2 cloves garlic, minced
  • 1 large squash (roughly 1kg) peeled, de-seeded and chopped
  • 2 tbsp fresh, chopped sage
  • 1 apple, chopped (can substitute for 1 tbsp maple syrup or honey)
  • 4 cups vegetable stock
  • 1 cup Vita Coco coconut milk
  • Salt and pepper, to taste


  1. Start by melting some coconut oil in a large saucepan. Add the onion and fry until fragrant. Add in the garlic and sage and continue to sautรฉ, stirring often, for a few minutes, or until everything is softened.

  2. Tip in the squash and apple, then continue to warm – again, stirring often – for five or so minutes, or until the squash begins to soften.
  3. Pour in the vegetable stock and coconut milk and bring to a gentle simmer, cooking until the squash has completely softened.
  4. Place in a blender and blitz smooth, adding more milk if needed until you achieve the thickness you desire. Season to taste.
  5. Serve warm in bowls with crusty bread, dollops of coconut yoghurt, pomegranate seeds and herbs.

Author: Sam

I'm a freelance health, food and fitness journalist, busy mama and recipe creator!

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