Roasted Prince Squash & Carrot Soup with Fresh Sage

There is something about autumn that naturally invites us to slow down.

As the days become cooler and the light begins to soften, I find myself drawn towards warming foods, seasonal ingredients and meals that feel deeply nourishing without being complicated.

For my Rest, Regulate & Restore day retreat at Tofte Manor on the Autumn Equinox, I wanted to serve something that reflected the season — warm, comforting and grounding, with ingredients that celebrate what autumn has to offer.

This roasted Prince squash and carrot soup was exactly that.

The squash, carrots, onions and garlic were slowly roasted until beautifully caramelised, then combined with fresh sage from the garden, a little turmeric, miso and oat cream before being blended into a silky, creamy soup.

And the roasted pumpkin seeds on top added the perfect little crunch.

• 1 large Prince squash, peeled, deseeded and cut into chunks
• 4 medium carrots, roughly chopped
• 2 medium onions, quartered
• 6 garlic cloves, left whole or lightly crushed
• A generous handful of fresh sage leaves
• ½ teaspoon turmeric
• ½ tablespoon miso paste
• 1 litre water
• 2 × 250ml cartons oat cream
• Sea salt, to taste
• Freshly ground black pepper, to taste
• Roasted pumpkin seeds, to serve
• A little extra oat cream and fresh sage, to garnish

You can add a little olive oil before roasting the vegetables if desired.

1. 1

   Roast the vegetables

   Preheat the oven to around 190°C fan. Place the squash, carrots, onions and garlic onto a large roasting tray. Roast for approximately 50 minutes, or until the vegetables are tender and beginning to caramelise around the edges. This roasting step is what gives the soup its lovely depth and naturally sweet flavour.

2. 2

   Build the soup

   Transfer the roasted vegetables into a large casserole dish — I used my Le Creuset. Add 1 litre of water, the miso paste, turmeric and a generous handful of fresh sage. Season with sea salt and black pepper. Add the first 250ml carton of oat cream and gently simmer for around 20–30 minutes, allowing all the flavours to come together. Add the remaining 250ml oat cream and cook for another 20 minutes.

3. 3

   Blend until silky

   Turn off the heat and allow the soup to cool slightly. Remove any larger sage stems, then blend until completely smooth and creamy. I used a Vitamix for that beautifully silky texture. Taste and adjust the seasoning if needed.

4. 4

   Serve

   Serve warm with a small swirl of oat cream, fresh sage leaves and a scattering of roasted pumpkin seeds. The pumpkin seeds add a lovely contrast to the creamy soup — a little crunch against all that softness.

Prince squash

Provides naturally sweet, comforting flavour and is a source of beta-carotene, which the body can convert to vitamin A. It also provides fibre and potassium.

Carrots

Bring more beta-carotene, fibre and antioxidants, while roasting brings out their natural sweetness.

Garlic and onions

Belong to the allium family and contain sulphur-containing compounds and prebiotic fibres. They also give the soup its wonderful savoury depth.

Sage

Brings a beautiful earthy, aromatic quality to this soup and feels perfectly suited to the flavours and rhythm of autumn, complementing the sweetness of the roasted vegetables beautifully. Sage contains antioxidant compounds as well as naturally occurring phytoestrogenic compounds, which can interact with oestrogen receptors in the body. Its traditional use in women’s health is particularly interesting, and it’s something I’ll explore in a little more depth in a future blog post. 🌿

Pumpkin seeds

Provide plant-based protein, fibre, magnesium, zinc and healthy fats — making them more than just a pretty garnish.

Miso

Adds a little umami depth and complexity. Because it is fermented, it also brings naturally occurring beneficial compounds, although the amount used in a serving of soup is relatively small.

Oat cream

Gives the soup its luxurious, velvety texture without relying on dairy.

Food was an important part of the experience at Tofte Manor.

After a slow, nurturing yoga practice, gentle stretching, with mindful breathing, I wanted lunch to feel like another part of the practice — warm, nourishing and unhurried.

A bowl of homemade soup is wonderfully suited to a day of rest. It is warm and comforting, easy to digest for many people, provides fluid and a variety of plant foods, and allows us to pause and eat slowly.

There was something particularly fitting about serving a roasted autumn soup on the Autumn Equinox — taking the seasonal harvest and turning it into something warm and nourishing to share.

Sometimes nourishment doesn’t need to be complicated. It can be a bowl of soup, eaten slowly, surrounded by women, conversation, laughter and a little space to breathe.

And this one was absolutely delicious.

This recipe has now become part of my collection of seasonal recipes inspired by my retreats — food that supports the same philosophy as my yoga practice:

Regulate. Nourish. Restore.

Warm food. Seasonal ingredients. Time to slow down. And plenty of sage.