Pumpkin Soup
Pumpkin SoupThis roasted pumpkin sage soup is straightforward to make with a few simple pantry ingredients. Roasting the pumpkins concentrates their natural sweetness and deepens the flavor, while a touch of fresh sage adds an earthy, aromatic note that complements the pumpkin beautifully. The soup is naturally creamy without relying on heavy cream—use light sour cream or plain Greek yogurt to add richness while keeping the calorie count modest.
If you enjoy seasonal entertaining, serve the soup in hollowed-out small pumpkins for a festive presentation. Choose sugar pumpkins or pie pumpkins about 2¼ to 2½ pounds so the bowl size is manageable and the portion is just right. You can carve and roast the pumpkin bowls ahead of time, store them refrigerated, and warm them in the oven before serving; they hold up surprisingly well with gentle handling.
Variations
If sugar or pie pumpkins are unavailable, butternut or acorn squash make excellent substitutes and yield a similar texture and flavor. For a dairy-free or Whole30-friendly version, swap the butter for olive oil and finish with a swirl of coconut cream or omit the creamy garnish entirely. For a spicier take, add a pinch of cayenne or smoked paprika when you simmer the soup. For added body and protein, stir in a spoonful of plain Greek yogurt or offer it as an optional garnish at the table.
Is Pumpkin Soup Healthy?
Pumpkin is packed with vitamin A and vitamin C and offers a good source of fiber that helps you feel full. Pumpkin is low in calories, and using light sour cream or nonfat Greek yogurt instead of heavy cream keeps the dish lighter while still smooth and satisfying. Using a low-sodium broth reduces unnecessary salt; adjust seasoning at the end so you control the final sodium level.
What Should I Serve with Pumpkin Soup?
This pumpkin soup pairs nicely with warm crusty bread, a crisp green salad, or a hearty grain-based side. It also makes a lovely starter before a richer main course such as risotto or roasted poultry. For a simple lunch, serve the soup with a slice of seeded bread and a small side salad—its fiber and light protein make for a balanced, comforting meal.
What Is an Immersion Blender?
An immersion blender is a handheld appliance that quickly purees soups directly in the pot, eliminating the need to transfer hot liquid to a stand blender. If you don’t have one, transfer the soup in batches to a counter blender, then return the smooth puree to the pot. Either method works fine; just be careful when blending hot liquids—vent the lid slightly and hold it securely to avoid steam splatter.
More Soup Ideas
- Lentil Soup
- Cream of Broccoli Soup
- Potato Leek Soup
- Carrot Ginger Soup
- Creamy Vegetable Soup
Roasted Pumpkin Sage Soup
Yield: 5 servings — Serving size: 1 and 3/4 cups
Ingredients
- 2 medium (about 6 lbs total) sugar pumpkins or pumpkin pie pumpkins
- 1 tablespoon butter (use olive oil for dairy-free)
- 3/4 cup diced shallots
- 3 cloves garlic, chopped
- 4 cups fat-free, low-sodium chicken broth (or vegetable stock for vegetarians)
- 1 tablespoon fresh sage, plus extra for garnish
- Salt and freshly ground black pepper, to taste
- Reduced-fat sour cream or plain 0% Greek yogurt for garnish (optional)
Instructions
- Preheat the oven to 400°F (205°C).
- Cut the pumpkins in half using a heavy, sharp knife. Scoop out seeds and strings and place the halves cut-side down on a baking sheet. Roast until tender, about 1 to 1½ hours depending on size.
- When cool enough to handle, scoop the roasted pumpkin flesh from the skins; you should have about 5 cups of pumpkin flesh.
- In a large pot or Dutch oven, melt the butter over medium heat. Add the shallots and sauté until tender, about 4 minutes.
- Add the chopped garlic and cook for 1 more minute until fragrant.
- Add the pumpkin flesh, broth, and fresh sage to the pot. Season with salt and pepper. Bring to a simmer, cover, and cook for about 15 minutes to allow flavors to meld.
- Use an immersion blender to puree the soup until smooth directly in the pot. Alternatively, blend in batches in a countertop blender, then return the soup to the pot.
- Adjust seasoning to taste. Serve hot, garnished with a dollop of light sour cream or Greek yogurt and a sprinkle of chopped fresh sage if desired.
Cook Time
Prep: 5 mins — Cook: 1 hr 40 mins — Total: 1 hr 45 mins
Nutrition (approximate per serving)
Calories: 137.5 kcal • Carbohydrates: 25 g • Protein: 6 g • Fat: 3 g • Fiber: 7 g • Sugar: 9 g
Tips & Storage
Roast the pumpkins until very tender to get a naturally sweet, rich soup. The soup can be made ahead and refrigerated for up to 3 days or frozen for up to 3 months. Reheat gently on the stove and thin with a splash of broth if it becomes too thick. For an extra silky texture, pass the blended soup through a fine sieve before serving.
Last Step
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