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Pumpkin Sage Soup

This velvety pumpkin sage soup transforms the iconic fall gourd into a sophisticated, warming meal that celebrates the natural earthiness of fresh pumpkin enhanced by aromatic sage. The combination creates a comforting bowl that perfectly captures autumn's essence while offering surprising nutritional benefits – pumpkin contains more potassium than bananas and is loaded with immune-boosting vitamins A and C.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Appetizer, Main Course, Soup
Cuisine American, Autumn, Fall
Servings 4 servings
Calories 175 kcal

Equipment

  • Large Pot
  • Immersion Blender or Standard Blender
  • Fine-mesh Sieve (optional)

Ingredients
  

Soup Base

  • 2 pounds fresh pumpkin peeled and cubed (or 2 cans of pumpkin puree)
  • 2 tablespoons olive oil substitute avocado oil for higher smoke point
  • 1 medium yellow onion diced
  • 3 cloves garlic minced
  • 2 tablespoons fresh sage leaves chopped (plus extra for garnish)
  • 1 teaspoon fresh thyme leaves
  • 4 cups vegetable or chicken broth homemade preferred for depth of flavor

Finishing Ingredients

  • 1/2 cup heavy cream coconut cream works for dairy-free option
  • 1/4 teaspoon ground nutmeg
  • 1/2 teaspoon ground coriander
  • salt and freshly ground black pepper to taste
  • 2 tablespoons maple syrup optional, adds subtle sweetness

Garnish

  • toasted pumpkin seeds for garnish
  • crispy sage leaves optional but adds textural contrast

Instructions
 

  • If using fresh pumpkin, carefully cut it in half, scoop out the seeds (save them for roasting later!), peel, and cube into 1-inch pieces.
  • Heat olive oil in a large pot over medium heat. Add diced onion and cook until translucent, about 4-5 minutes. Add minced garlic and cook for another 30 seconds until fragrant but not browned.
  • Add the cubed pumpkin to the pot, along with the chopped sage and thyme. Stir to coat the pumpkin with the aromatic oil and herbs. Cook for 5 minutes, stirring occasionally.
  • Pour in the broth, bring to a boil, then reduce heat and simmer for 20-25 minutes until pumpkin is fork-tender.
  • Remove from heat and blend until smooth using an immersion blender or transfer in batches to a standard blender. For restaurant-quality results, strain through a fine-mesh sieve for the silkiest possible texture.
  • Return the blended soup to the pot over low heat. Stir in heavy cream, nutmeg, coriander, salt, and pepper. Add maple syrup if using. Heat through for 2-3 minutes without boiling.
  • Serve hot, garnished with toasted pumpkin seeds and crispy sage leaves if desired.

Notes

For a lighter version: substitute heavy cream with Greek yogurt, use lite coconut milk for a dairy-free option, replace half the pumpkin with cauliflower for reduced carbohydrates, use bone broth instead of regular broth, omit maple syrup and enhance natural sweetness with a small roasted carrot, or use low-sodium broth for lower sodium content.
This soup stores well in the refrigerator for up to 4 days or can be frozen for up to 3 months. If freezing, omit cream and add when reheating.
Sugar pumpkins (also called pie pumpkins) offer the best flavor. Avoid carving pumpkins which tend to be watery and less flavorful.

Nutrition

Calories: 175kcalCarbohydrates: 18gProtein: 3gFat: 12gSaturated Fat: 5gSodium: 480mgFiber: 3gSugar: 8gVitamin A: 245IUVitamin C: 20mg
Keyword Pumpkin Soup, Sage Soup, Fall Soup, Autumn Recipe, Creamy Soup
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