Squash (or pumpkin) soup with crispy sage

A golden, fragrant bowl of comfort that tastes like the season wrapped up in one spoonful. This sage and rosemary squash soup (pumpkin can also be used, ideal for post Halloween leftovers) is silky, soothing and subtly sweet from the apple, with the kind of herby depth that makes your kitchen smell amazing while it simmers. Perfect as a nourishing lunch with a hunk of sourdough, a dinner starter, or poured into a flask for a cosy walk.

It’s simple, speedy and full of goodness; everything you want from homemade soup, without any fuss.

THE SECRET INGREDIENT: Aromatic herbs sage and rosemary
These two Mediterranean-style herbs aren’t just here for their fragrance, they’re tiny nutritional powerhouses. Sage and rosemary both belong to the mint family and are rich in polyphenol antioxidants, the same protective plant compounds linked to brain, heart and immune health.

Sage has been studied for its potential to support memory, focus and mood, thanks to compounds such as rosmarinic acid and carnosic acid. It also has natural antimicrobial properties that may help with oral and digestive health.

Rosemary contributes its own antioxidants, including carnosol and rosmarinic acid, which help neutralise free radicals and reduce inflammation. Early research also suggests rosemary’s aroma can improve alertness and concentration.

Together, they don’t just make this soup taste like autumn, they also bring subtle nutritional support for your brain, immunity and metabolism.

Serves: 6 (makes about 2.5 litres at 400ml per portion)

Prep and cook time: 30 minutes

Ingredients

2 tbsp olive or avocado oil

1 large leek, sliced (wash well)

1kg squash or pumpkin, chopped weight - it can be roughly chopped, no need for small cubes

150g cooking apple e.g., Bramley, chopped weight (no need to peel)

¾ tablespoon dried sage or 4-6 good sized sage leaves

½ tablespoon dried rosemary - or the leaves stripped from 1 good stalk of fresh

1.5 litres hot stock - a good chicken or vegetable broth

Salt & black pepper, to taste

To garnish: fresh sages leaves, olive oil

Method:

Heat the oil in a large pan. Gently fry the leek for 10 minutes, stirring now and then to prevent it from catching. If it looks like it might, check the heat and add a splash of water, stirring well – burnt leeks taste bitter and aren’t good to use.

Add the squash or pumpkin, apple, sage, rosemary and a pinch of salt and pepper to season. Stir well.

Add the stock. Bring to a boil then lower to a simmering light boil. Cook for 20-25 minutes until the squash or pumpkin is tender. Blend until smooth. Check the seasoning.

Adjust consistency with more stock or water if needed.

To make the crispy sage leaves, heat a thin layer of oil in a frying pan. When hot, fry the sage leaves (they should sizzle as you add them to the oil) for 30-45 seconds, until they start to darken and turn crisp - then use a skimmer or slotted spoon to remove them and drain on kitchen paper.

Notes:

• To serve: Drizzle over a little extra olive oil to finish, or swirl through a spoonful of crème fraîche, Greek yoghurt or oat cream.

• Extra protein? Add some cooked tinned, drained white beans to the bottom of your serving bowl and pour the hot soup over.

• Texture tweaks: Prefer a thinner soup? Add a splash more hot stock or water after blending, or add a medium-sized, chopped potato with the squash for a thicker texture.

• Storage: Keeps up to 4 days in the fridge in a sealed container. Reheat gently on the hob, adding a little water if it’s thickened. Freezes well for up to 3 months.

• Extra topping ideas: Toasted seeds, chopped walnuts or a sprinkle of chilli flakes for a little kick.

Nutritional breakdown per serving*:

Protein – 5.2g

Carbohydrates – 22g (16-17g are complex carbohydrates from the squash and leek - these digest more slowly and keep you full, 5-6g are naturally occurring sugars from the apple and vegetables, no added sugars or refined carbs).

Fibre – 5.5g (most of the 5.5g fibre is a mix of soluble pectin and inulin from the apple and leek, plus some insoluble fibre from the squash and herbs - a lovely balance that supports both digestion and satiety)

Healthy fats – 8.8g (mainly heart-healthy monounsaturated fats from olive oil)

Calories – 180 kcal

*Information may vary slightly if using different nutritional calculators.