Savory Sage Soup Recipe

Sage has been known for its beautiful aroma and its repository of antioxidants that can combat stress.

Photo credit: Gaelle Marcel/Unsplash

This warming and nourishing soup has ingredients that are anti-inflammatory and easy to digest, which gives the body time to heal during stages of depletion from sickness, chronic stress and during the postpartum time. The combination creates a savory and earthy creation.

This soup can be a medicine for the entire body system. I have made this simple yet, powerful soup during times of sickness, sadness and when there is an imbalance in my body.

The inspiration for this recipe came from the book Lost Native American Herbalists Secrets by Wilhelmina Amara. In the book she talks about specific Native Superfoods that hold secrets for vitality and well-being. She says “ Native American diets were a diverse collection of powerful, nutrient-rich foods that would defend the body against harmful free radical.”

Each superfood has a unique history dating back hundreds or thousands of years. Indigenous peoples have used superfoods for centuries.


As I have indigenous roots with the Apache and Aztec Mexhika peoples, I am proud to utilize these recipes to help create an impact in community, offering healing foods as medicine to create a ripple of change in the way we treat our bodies. This recipe and book were inspired by the practices of healing from the Navajo, the Cherokee and Iroquois tribes. Honoring the Indigenous ancestors in my lineage and those that came before me that have paved the way for earth based practices that teach us how to create and maintain wholeness within.

“In many cultures, nature is often viewed through a utilitarian lens: what can it provide, or how can it be used? But the dynamics change when you believe every herb or plant has a spirit. It is no longer about extraction, but about coexistence. ”
— Wilhemina Amara

Savory Sage Soup Recipe:

I made a few changes to the recipe, to suit my needs at the time. Follow your intuition and ask what your body needs. The recipe called for coconut milk and blending to complete the recipe for a smoother soup, I wanted my soup to be chunkier so I skipped blending it and it was perfect for me.

Note: Organic ingredients are always encouraged. If not available, you will still receive the benefits wihile using what’s on hand.

  • 2 cups of diced potatoes or butternut squash

  • 1 onion, chopped (I used yellow)

  • 2 garlic cloves, minced

  • 2 tbsp of fresh sage, chopped

  • 4 cups of vegetable broth

  • salt and pepper to taste

  • cream or coconut milk for a touch of richness (optional)

  1. In a pot (stainless steel or clay preferably), sauté onion and garlic until translucent.

  2. Add potatoes or squash, sage, and vegetable broth.

  3. Simmer until the vegetables are tender.

  4. Blend the mixture until smooth. Stir in creamer or coconut milk if desired. Season with salt and pepper.

  5. Serve hot, garnished with a sprinkle of chopped sage.

Enjoy!

Amanda

Amanda Montoya