Pumpkin sage soup

The combination of pumpkin and sage is as old as time itself—or at least as old as my grandmother’s kitchen. Sage, with its slightly peppery and pine-like aroma, does wonders to balance out the natural sweetness of pumpkin. It’s a match made in autumnal heaven, if you ask me. Plus, the fact that pumpkins are in season and plentiful during fall makes it a no-brainer. This soup, as I’ve found, has a special knack for impressing dinner guests while also being an absolute breeze to throw together on a lazy weeknight.

When I think of describing it, the flavor is certainly pumpkin-forward and surprisingly versatile for something that starts with humble ingredients like pumpkin and sage. Roasting the pumpkin before blending gives it a deep, caramelized flavor that’s hard to beat, and adding in fresh sage takes the soup from basic to gourmet in no time.

The key features of this soup are its velvety texture, thanks to the pumpkin, and the rich, earthy flavor from the sage and thyme. There’s an optional splash of cream or coconut milk that can really elevate the smoothness, but honestly, it’s just as lovely without it. Whether you serve it as a light dinner with a hunk of crusty bread or as a fancy appetizer for a dinner party, it’s a showstopper either way.

Pumpkin Sage Soup

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In this Pumpkin Sage Soup, fresh pumpkin and sage combine to make a filling vegan dish that’s high in beta carotene and full of flavor.

• Author: Bill Dugan
• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Total Time: 50 minutes
• Yield: Serves 6
• Category: Soups

Ingredients

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• Soup: 
  • 1 small pumpkin, about 2 pounds before peeling
  • 1 tablespoon olive oil
  • 1 white onion, diced
  • 3 cloves garlic, minced
  • 6 cups vegetable stock
  • 8 to 10 fresh thyme sprigs
  • 4 sage leaves
  • Salt and pepper
• Toppings:
  • Coconut milk
  • Pumpkin seeds
  • Freshly ground black pepper
  • Fresh parsley
  • Olive oil

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Instructions

1. Peel the pumpkin, cut into 1-inch cubes, and set aside.
2. In a stockpot, heat 1 tablespoon of olive oil and add the onion. Sauté for 3 minutes, until the onion becomes soft. Add the garlic and sauté for 2 more minutes.
3. Add the pumpkin, vegetable stock, sage, and thyme sprigs (whole), and salt and pepper to taste. Bring to a simmer and cook for 25 to 30 minutes, or until the pumpkin is soft.
4. Remove the thyme, then transfer the mixture to a food processor (or use an immersion blender) and puree until smooth.
5. Serve topped with coconut cream, a drizzle of olive oil, pumpkin seeds, fresh black pepper, and freshly chopped parsley.

Notes

• Serve with hearty peasant bread and a glass of wine. Add a swirl of coconut cream and a sprinkling of pumpkin seeds for an elegant presentation. It’s easy to make and freezable so you can enjoy it on a night when you don’t have time to cook.

Let’s talk about the ingredients and how they support this soup:

• Pumpkin: Not all pumpkins are created equal. For this soup, I recommend a smaller, sweeter pumpkin variety. Their natural sweetness pairs beautifully with the earthy sage, giving the soup its signature comforting flavor. Roasting the pumpkin beforehand also deepens its flavor and gives the soup that golden, slightly smoky taste.
• Sage: This herb is the quiet hero of the dish. Fresh sage leaves bring a gentle, peppery flavor that complements the pumpkin without overwhelming it. Sage is known for its warmth and depth, which pairs wonderfully with the sweetness of roasted pumpkin.
• Vegetable Stock: A good-quality vegetable or chicken stock is essential here. It forms the base of the soup and enhances the pumpkin’s flavor. If you’re going for a vegetarian option, stick with vegetable stock, but feel free to use chicken stock if you want a heartier flavor.
• Coconut Milk: I know, I know—coconut milk and pumpkin might sound a little exotic for a fall soup. But trust me, it works. The coconut milk adds a subtle creaminess and helps to mellow out the intensity of the sage. You could use regular cream instead if you prefer, but coconut milk has a richness that I love.
• Thyme and Garlic: Thyme sprigs and a bit of garlic give the soup a more complex flavor. It’s those little details that make the dish taste like you spent hours on it, even if it was ready in under 45 minutes.

The Taste and Texture

Let me paint the picture for you: the first spoonful is like a warm hug. The sweetness of the pumpkin is front and center, but then the sage sneaks in with its herbal complexity, followed by the velvety smooth texture of the blended soup. It’s light yet satisfying, and the hint of coconut milk (or cream, if you prefer) gives it an extra layer of richness without being too heavy.

Compared to other pumpkin soups I’ve tried, this one is more refined. It’s not overly sweet or spicy—it’s just balanced. The sage really sets it apart, giving it a savory depth that’s often missing in other recipes.

I’ve tried a few variations of this soup, and each one brings something unique to the table. Sometimes I’ll add curry or swap out the coconut milk for heavy cream when I’m feeling indulgent. Other times, I’ll add a pinch of nutmeg or cinnamon for a warm, spiced twist.

For a heartier version, I’ve even stirred in cooked lentils or quinoa. It adds a nice texture and makes the soup more filling if you’re in the mood for something a bit more substantial.

Tips for First-Time Soup Makers

If this is your first time making Pumpkin Sage Soup, here are a few tips to help you along the way:

• Roasting the pumpkin is key to intensifying the flavor. Don’t skip this step!
• Use fresh sage if you can; dried sage won’t give you the same depth of flavor.
• An immersion blender makes life easier, but if you don’t have one, a regular blender works fine. Just be careful blending hot liquids!
• If you like a chunkier soup, don’t blend it all the way. Leave some small pieces of pumpkin for texture.
• Seasoning is everything. Don’t be afraid to adjust the salt and pepper to your liking.
• For a bit of crunch, garnish with toasted pumpkin seeds or croutons.
• Coconut milk adds a subtle sweetness, but if you’re not a fan, heavy cream works too.

Pumpkin Sage Soup is one of those recipes that quickly becomes a staple in your fall cooking repertoire. It’s warm, comforting, and full of the flavors of the season. Whether you’re serving it for a family dinner or making a batch for easy lunches during the week, it’s sure to be a hit.

Want to start growing your own pumpkins? Whether your goal is to decorate, cook, can and bake, or cultivate a blue-ribbon giant, we’ve got you covered with our Pumpkin Gardening Guide. Check it out now for everything you need to know about planting, tending, and harvesting pumpkins!

I hope you give this pumpkin sage soup recipe a try and let me know how it turns out—drop a comment below with your thoughts or any fun variations you’ve tried!