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: 2 cups pumpkin puree; 1 medium onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1/2 cup heavy cream; 2 tablespoons olive oil; 2 teaspoons fresh sage, chopped (or 1 teaspoon dried sage); Salt and pepper to taste

Highlighted under: Healthy & Light

I absolutely love making pumpkin and sage soup during the cooler months. The depth of flavor from the roasted pumpkin paired with the aromatic sage creates a cozy, comforting dish that warms the soul. It’s simple to prepare, and I often find myself experimenting with spices to make it unique each time. Whether served as a starter or a main dish, this soup is a true celebration of fall flavors and is sure to impress at any gathering.

Created by

Emily

Last updated on 2026-01-30T22:30:27.616Z

One of my favorite soups to make in the fall is pumpkin and sage. I first created this dish after a weekend visit to the local pumpkin patch, and the flavor combination has stuck with me since. The sweetness of the pumpkin blends beautifully with the savory notes of sage, making each bowl comforting and delightful.

I find that roasting the pumpkin before adding it to the soup brings out a rich sweetness that makes the soup truly special. A drizzle of balsamic reduction on top adds a touch of acidity that really balances the flavors, so I recommend trying that if you can!

        Why You'll Love This Recipe
        Creamy texture that warms you from the inside out
Earthy sage flavor that enhances the pumpkin's sweetness
Perfect for chilly evenings or holiday gatherings

      

The Role of Pumpkin and Sage

The pumpkin puree is the star of this soup, providing a natural sweetness and a velvety mouthfeel that makes each spoonful comforting. When choosing your pumpkin, consider using a variety like sugar pumpkin or even canned puree for convenience. The key is to ensure you have a good quality pumpkin which contributes significantly to the overall flavor.

Sage is a delightful herb that brings an earthy, aromatic quality to the soup. Fresh sage is preferable due to its vibrant flavor, but dried sage can be a handy substitute if fresh is not available. Be cautious with dried sage as it is more concentrated; a little goes a long way. Properly balancing the sage enhances the pumpkin's sweetness without overpowering it.

Blending Techniques

Blending the soup is crucial for achieving that creamy, smooth consistency that makes this dish so delightful. If using an immersion blender, be sure to blend until the soup is completely smooth; you want to avoid any chunks that might disrupt the silky texture. If you opt for a traditional blender, remember to let the soup cool slightly before blending in batches, filling the blender only halfway to prevent splattering.

Make sure to pulse the blender in short bursts, and always hold the lid down with a kitchen towel to safeguard against hot soup accidentally splashing out. This technique not only guarantees a smooth finish but also helps incorporate air into the soup, making it light and fluffy.

Serving and Storing

This pumpkin and sage soup can be served in various ways. For an elegant presentation, consider drizzling a little extra heavy cream on top before serving, or sprinkling toasted pumpkin seeds for added crunch. Pairing the soup with a crusty bread or a colorful fall salad elevates it to a wholesome meal, perfect for gatherings or cozy weeknight dinners.

If you have leftovers, this soup stores beautifully in the fridge for up to a week. For longer preservation, consider freezing it in portions. Place cooled soup in airtight containers, leaving some space at the top for expansion. To reheat, simply thaw overnight in the refrigerator and warm gently on the stove, stirring regularly to maintain the creamy texture.

Ingredients

Gather the following ingredients to create your delicious pumpkin and sage soup:

Ingredients

2 cups pumpkin puree
1 medium onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1/2 cup heavy cream
2 tablespoons olive oil
2 teaspoons fresh sage, chopped (or 1 teaspoon dried sage)
Salt and pepper to taste

Ensure you have everything ready to get started on this warm and hearty soup!

Instructions

Follow these steps to make 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, and sauté until soft and fragrant, about 5 minutes.

Combine the Ingredients

Stir in the pumpkin puree and vegetable broth, then bring the mixture to a gentle simmer. Add the chopped sage, salt, and pepper.

Blend the Soup

After simmering for about 20 minutes, use an immersion blender to purée the soup until smooth. Alternatively, transfer to a blender in batches if necessary.

Finish with Cream

Stir in the heavy cream and allow it to heat through. Taste and adjust the seasoning as needed before serving.

Enjoy your deliciously warming pumpkin and sage soup!

Pro Tips

For an extra layer of flavor, consider garnishing with toasted pumpkin seeds or a splash of balsamic glaze.

Ingredient Variations

While pumpkin is the traditional base of this soup, feel free to experiment with various squashes, like butternut or acorn, which add a similarly sweet profile and rich texture. A mix of different squash can introduce new flavors and visual appeal. For a more robust taste, you could even add a splash of apple cider, which beautifully complements the earthy tones of the sage.

To cater to dietary preferences, substitute the heavy cream with coconut milk for a dairy-free option that doesn't skimp on creaminess. You could also use a nut-based cream for added flavor and depth. Additionally, if you prefer a lighter version, reducing the amount of cream or omitting it entirely won’t drastically change the soup’s character while still maintaining its delicious essence.

Troubleshooting Tips

If you find the soup too thick after blending, you can easily adjust it by adding a bit more vegetable broth or water until the desired consistency is reached. Ensure to stir well and allow it to simmer for a few extra minutes to blend the flavors. Conversely, if the soup is too thin for your taste, let it simmer uncovered for a while to reduce and thicken the base.

Sometimes the flavor may not be as robust as you'd like after blending. In this case, don't hesitate to adjust by adding additional salt, pepper, or even a splash of balsamic vinegar to deepen the flavor. Taste testing throughout the cooking process will help you to achieve a perfectly balanced final dish.

Scaling the Recipe

This pumpkin and sage soup scales beautifully for larger gatherings! To double the recipe, simply multiply each ingredient without worrying about adjusting cooking times significantly. Use a large pot to accommodate the increased volume, and be sure to maintain that gentle simmer to allow the flavors to meld together fully.

If you're scaling down, keep in mind that the soup tends to taste even better the next day, making it a great choice for meal prep. Even halving the recipe should yield enough for a cozy dinner with leftovers for lunch, allowing you to enjoy the flavors multiple times throughout the week without sacrifice in taste or experience.

Questions About Recipes

→ Can I use fresh pumpkin instead of puree?

Yes, you can roast fresh pumpkin and then blend it to make your own puree for added freshness.

→ What can I substitute for heavy cream?

You can use coconut milk or a non-dairy cream substitute for a lighter or vegan option.

→ How long will leftovers last in the fridge?

Leftovers can be stored in an airtight container in the fridge for up to 3 days.

→ Can I freeze this soup?

Yes, this soup freezes well; just make sure to leave out the cream until reheating.