Pumpkin and Sage Soup

Highlighted under: Warm Meal Recipes

When autumn arrives, I find myself craving the warmth and comfort of a hearty soup. This Pumpkin and Sage Soup has become a favorite in my kitchen, offering a delightful blend of flavors that warms me from the inside out. The creaminess of the pumpkin combined with the aromatic hints of sage creates a perfect companion for chilly days. With just a few simple ingredients, I can whip up this delicious soup in no time, making it an ideal choice for a cozy family dinner or a quick lunch.

Anna

Created by

Anna

Last updated on 2026-01-30T17:06:27.961Z

I always love experimenting with seasonal ingredients, and pumpkin is definitely at the top of my list. When I made this Pumpkin and Sage Soup for the first time, I was amazed at how the sage elevates the flavor profile. My family couldn’t get enough of its deliciously creamy texture and robust taste. It became our go-to dish for fall gatherings.

One of the tips I picked up along the way is to roast the pumpkin first; it adds a new depth of flavor that you just can't achieve by boiling alone. Using fresh sage instead of dry spices also makes a tremendous difference. I highly recommend giving it a try!

Why You'll Love This Recipe

  • Creamy texture that comforts on cold days
  • Aromatic sage that perfectly complements the pumpkin
  • Perfectly balanced flavor with a hint of sweetness

The Role of Pumpkin and Sage

Pumpkin is the star of this soup, providing not only a rich, creamy texture but also a natural sweetness that balances the broth perfectly. Choosing a fresh, ripe pumpkin enhances the flavor significantly, as it imparts a deeper earthiness compared to canned varieties. If you're short on time, you can substitute with canned pumpkin purée; just add it after the broth to avoid overcooking.

Sage contributes an aromatic depth that complements the pumpkin beautifully. Fresh sage is preferable, as its bright flavor shines through the creamy base. Dried sage can work in a pinch, but you'll want to reduce the quantity by about half since dried herbs are more concentrated.

Perfecting the Texture

Achieving a velvety texture in your soup is crucial for an enjoyable eating experience. When blending, ensure that the soup cools for a few minutes to avoid splattering hot liquid. An immersion blender is ideal for convenience and less mess, allowing you to blend directly in the pot until smooth. If using a standing blender, fill it halfway and pulse in batches to prevent overflow.

For a silkier finish, consider straining the blended soup through a fine mesh sieve. While this is an extra step, it removes any fibrous bits from the pumpkin, resulting in a boutique-quality texture. Don't forget to rinse the sieve to keep the flavors clear and prevent any last-minute bitterness.

Make-Ahead and Serving Suggestions

This Pumpkin and Sage Soup is excellent for meal prep; it stores well in the refrigerator for up to five days. For longer storage, freeze the soup in airtight containers for up to three months. When reheating, add a splash of broth or cream to loosen the texture, as it may thicken in the fridge or freezer.

For a delightful serving twist, top the soup with roasted pumpkin seeds or a sprinkle of additional fresh sage. A drizzle of balsamic reduction or a dollop of crème fraîche can elevate the flavor further, making your soup not only satisfying but also visually appealing.

Ingredients

Gather these fresh ingredients to make a delicious Pumpkin and Sage Soup.

Ingredients

  • 1kg pumpkin, peeled and diced
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 cup heavy cream
  • 2 tablespoons fresh sage, chopped
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Optional: pumpkin seeds for garnish

With these ingredients ready, you're all set to create this delightful soup!

Instructions

Follow these steps to prepare your Pumpkin and Sage Soup.

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onions are translucent, about 5 minutes.

Cook the Pumpkin

Add the diced pumpkin to the pot, stirring well. Pour in the vegetable broth and bring to a boil. Once boiling, reduce heat and simmer for about 20 minutes, or until the pumpkin is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. Alternatively, you can transfer it to a blender in batches—just be careful with the hot liquid!

Finish with Cream and Sage

Stir in the heavy cream and chopped sage, mixing well. Season with salt and pepper to taste. Let the soup simmer for an additional 5 minutes.

Your Pumpkin and Sage Soup is now ready to be enjoyed!

Pro Tips

  • For extra flavor, feel free to add a pinch of nutmeg or cinnamon to the soup. Toasted pumpkin seeds make an excellent topping that adds a nice crunch.

Common Troubleshooting Tips

If the soup turns out too thick, you can thin it out easily by adding additional vegetable broth or water until you reach your desired consistency. On the flip side, a soup that is too thin might benefit from blending in an additional small amount of pumpkin or a potato to enhance the body without compromising flavor.

In case you find the soup lacking spice, feel free to incorporate a pinch of nutmeg or a dash of cayenne pepper to introduce warmth. These spices can work wonders in elevating the overall flavor profile without overwhelming the natural sweetness of the pumpkin.

Exploring Variations

To switch things up, consider adding other roasted vegetables like carrots or sweet potatoes to the pot while cooking the pumpkin for added complexity and nutrients. This will deepen the flavor while enhancing the natural sweetness; just make sure to adjust the broth accordingly for consistency.

For a lighter version, you can use unsweetened almond milk instead of heavy cream. While the texture will be slightly different, it still brings a level of creaminess that compliments the pumpkin. Just keep an eye on the seasoning, as almond milk may require a touch more salt.

Questions About Recipes

→ Can I use canned pumpkin instead of fresh?

Yes, canned pumpkin puree works well. Use about 1 1/2 cups for this recipe.

→ Is there a dairy-free option for this soup?

Absolutely! Substitute the heavy cream with coconut milk or almond milk for a dairy-free version.

→ Can I freeze the soup?

Yes, this soup freezes beautifully. Just make sure to store it in an airtight container for up to 3 months.

→ What can I serve with this soup?

This soup pairs wonderfully with crusty bread or a fresh salad for a complete meal.

Pumpkin and Sage Soup

When autumn arrives, I find myself craving the warmth and comfort of a hearty soup. This Pumpkin and Sage Soup has become a favorite in my kitchen, offering a delightful blend of flavors that warms me from the inside out. The creaminess of the pumpkin combined with the aromatic hints of sage creates a perfect companion for chilly days. With just a few simple ingredients, I can whip up this delicious soup in no time, making it an ideal choice for a cozy family dinner or a quick lunch.

Prep Time10 minutes
Cooking Duration30 minutes
Overall Time40 minutes

Created by: Anna

Recipe Type: Warm Meal Recipes

Skill Level: Easy

Final Quantity: 4 servings

What You'll Need

Ingredients

  1. 1kg pumpkin, peeled and diced
  2. 1 medium onion, chopped
  3. 2 cloves garlic, minced
  4. 4 cups vegetable broth
  5. 1 cup heavy cream
  6. 2 tablespoons fresh sage, chopped
  7. 2 tablespoons olive oil
  8. Salt and pepper to taste
  9. Optional: pumpkin seeds for garnish

How-To Steps

Step 01

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onions are translucent, about 5 minutes.

Step 02

Add the diced pumpkin to the pot, stirring well. Pour in the vegetable broth and bring to a boil. Once boiling, reduce heat and simmer for about 20 minutes, or until the pumpkin is tender.

Step 03

Using an immersion blender, blend the soup until smooth. Alternatively, you can transfer it to a blender in batches—just be careful with the hot liquid!

Step 04

Stir in the heavy cream and chopped sage, mixing well. Season with salt and pepper to taste. Let the soup simmer for an additional 5 minutes.

Extra Tips

  1. For extra flavor, feel free to add a pinch of nutmeg or cinnamon to the soup. Toasted pumpkin seeds make an excellent topping that adds a nice crunch.

Nutritional Breakdown (Per Serving)

  • Calories: 250 kcal
  • Total Fat: 16g
  • Saturated Fat: 8g
  • Cholesterol: 35mg
  • Sodium: 600mg
  • Total Carbohydrates: 21g
  • Dietary Fiber: 4g
  • Sugars: 6g
  • Protein: 3g