Pumpkin and Sage Soup

Name: Pumpkin and Sage Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 medium pumpkin (about 3-4 pounds), peeled and cubed; 1 onion, diced; 2 cloves garlic, minced; 1 tablespoon olive oil; 4 cups vegetable broth; 1/2 teaspoon dried sage (or 2 teaspoons fresh sage, chopped); Salt and pepper to taste; Heavy cream for serving (optional)

Highlighted under: Hearty & Delicious Comfort Food

I absolutely love making Pumpkin and Sage Soup during the fall months. The combination of sweet pumpkin and aromatic sage creates a beautifully balanced dish that warms my soul. It’s simple to prepare and comes together in just under an hour. I've tried various spices and additives, but I've found that sticking to the essentials lets the natural flavors shine. This soup is perfect for cozy family dinners or a quick lunch, and I guarantee you'll appreciate how effortless it is to whip up something so delicious!

Created by

Emily

Last updated on 2026-01-30T22:22:28.428Z

When I first tried making Pumpkin and Sage Soup, I was amazed at how a few simple ingredients could create such deep, luscious flavors. I remember roasting the pumpkin to enhance its sweetness and to give the soup a rich, caramelized note. The sage adds an earthy touch that elevates the overall experience.

As I perfected my recipe, I discovered that the key to a silky texture was using an immersion blender to purée the soup directly in the pot. This not only saves time on cleaning but also ensures that every bowl is creamy and smooth, making each sip incredibly comforting.

Why You'll Love This Recipe
The comforting sweetness of roasted pumpkin
Aromatic sage that adds depth to every bite
Quick and easy to prepare, perfect for weeknights

Choosing the Right Pumpkin

When selecting a pumpkin for your soup, look for one that feels heavy for its size with a smooth, unblemished skin. Varieties like Sugar Pie or Cinderella pumpkins are excellent choices due to their natural sweetness and smooth texture once cooked. Avoid larger jack-o'-lantern pumpkins, as they tend to be fibrous and less flavorful. If you’re short on time, you can also use canned pumpkin puree, but choose a high-quality, pure variety without added spices for the best results.

If you’re feeling adventurous, consider roasting the pumpkin chunks for added flavor. Spread the cubed pumpkin on a baking sheet, drizzle with olive oil, and roast at 400°F (200°C) for about 25-30 minutes until tender and slightly caramelized. This method intensifies the pumpkin's natural sweetness and adds a lovely depth of flavor to your soup.

Enhancing Flavor with Sage

Sage is a key ingredient in this soup, contributing an earthy and aromatic quality that beautifully complements the sweetness of the pumpkin. If you’re using dried sage, remember that the flavor is concentrated, so it’s best to start with a small amount. Fresh sage is preferable, as it offers a lighter, more pronounced fragrance—simply chop it finely to release its oils before adding to the pot.

For an interesting twist, experiment with other herbs such as thyme or rosemary. Adding a couple of sprigs of fresh thyme during the cooking process can introduce pleasant herbal notes. Just remember to remove them before blending for a smooth texture. Pairing herbs strategically can elevate the soup and provide a customized flavor profile.

Storing and Serving Suggestions

This Pumpkin and Sage Soup is a fantastic make-ahead meal. Once cooked, allow the soup to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to five days or frozen for up to three months. To reheat, simply pour it into a pot and warm over medium heat, stirring occasionally. If the soup thickens too much upon reheating, add a splash of vegetable broth or water to reach your desired consistency.

For serving, consider garnishing the soup with a sprinkle of toasted pumpkin seeds for added texture and a nutty flavor. A dollop of heavy cream or a swirl of crème fraîche not only enhances the dish's creaminess but also adds visual appeal. Pair the soup with crusty bread or a simple salad for a complete, satisfying meal.

Ingredients

Gather the following ingredients:

Ingredients

1 medium pumpkin (about 3-4 pounds), peeled and cubed
1 onion, diced
2 cloves garlic, minced
1 tablespoon olive oil
4 cups vegetable broth
1/2 teaspoon dried sage (or 2 teaspoons fresh sage, chopped)
Salt and pepper to taste
Heavy cream for serving (optional)

Ensure all ingredients are prepared before cooking for a smoother process.

Instructions

Follow these steps to create your soup:

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the onion and garlic, and sauté until the onion is translucent, about 5 minutes.

Cook the Pumpkin

Add the cubed pumpkin and sage to the pot, stirring to coat. Cook for another 5 minutes.

Add the Broth

Pour in the vegetable broth and bring to a simmer. Cook until the pumpkin is tender, about 20 minutes.

Blend the Soup

Using an immersion blender, purée the soup until smooth. If you prefer a chunkier texture, blend to your liking.

Season and Serve

Taste and season with salt and pepper. Serve hot, drizzled with heavy cream if desired.

Enjoy your delicious Pumpkin and Sage Soup!

Pro Tips

For added depth, try roasting the pumpkin with spices before blending. You can also swirl in a bit of coconut milk for a creamy finish.

Troubleshooting Consistency

If your soup turns out too thick, no worries! Simply add a bit more vegetable broth or water, stirring until you reach the desired consistency. Remember that blending can sometimes alter the texture; if you've blended it until overly smooth, a splash of broth can help balance it out. On the other hand, if it’s too watery, simmering it uncovered for a few minutes will help reduce the liquid and concentrate the flavors.

For those who prefer a chunkier soup, you can reserve a handful of roasted pumpkin cubes before blending and stir them back into the soup after blending. This not only gives a nice texture variation but also makes the dish feel heartier.

Flavor Variations

Feel free to experiment with spices to give your Pumpkin and Sage Soup a unique twist. Adding a pinch of nutmeg or cinnamon will introduce warm, cozy notes that pair excellently with pumpkin. Alternatively, a dash of cayenne pepper can add a pleasant heat, balancing the sweetness of the pumpkin. Just remember to add spices gradually, tasting frequently to avoid overpowering the other flavors.

You can also boost the nutrition factor by adding cooked lentils or beans to the soup. They will increase the heartiness and protein content, making it a more complete meal. Stir in some cooked lentils 5 minutes before you blend for an even more nourishing dish without compromising on taste.

Perfect Pairings

This soup pairs beautifully with a variety of dishes. Consider serving it alongside a classic Caesar salad, which offers a crunchy contrast to the creamy texture of the soup. A simple plate of grilled cheese sandwiches adds a comforting side that complements the flavors wonderfully, especially if using a sharp cheddar for a bit of tang.

For a more sophisticated pairing, a light white wine, such as a Sauvignon Blanc, can enhance the herbaceous notes of sage while balancing the sweetness of the pumpkin. If you prefer a non-alcoholic option, try a sparkling apple cider, which echoes the fall theme perfectly.

Questions About Recipes

→ Can I make this soup ahead of time?

Absolutely! The soup can be made a day in advance and stored in the fridge. Just reheat before serving.

→ What can I use instead of vegetable broth?

You can substitute chicken broth or even water, but broth adds a richer flavor.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days.

→ Can I freeze this soup?

Yes, you can freeze Pumpkin and Sage Soup. Just let it cool completely before transferring it to a freezer-safe container.