Food Gardening Network

Growing Good Food at Home

Pumpkin Sage Soup

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. 

Pumpkin Sage Soup

Pumpkin is a fall favorite — and for good reason. Soft, sweet, and smooth, you can turn it into almost any dish worth enjoying.

With winter just around the corner, whipping up some Pumpkin Sage Soup can keep you warm and toasty.

Smaller pumpkins have a sweeter flavor, which works wonderfully with fragrant, earthy sage. Sage also compliments the taste of other herbs like thyme and parsley. This is what gives the soup an earthy, autumn mix.

Pumpkins can be pretty heavy when puréed, so adding in the vegetable stock can tone down its texture while enhancing its sweetness. Bringing the soup together in a light but creamy blend is the olive oil and coconut milk. Aside from being a sort of garnish, coconut milk also tempers the strong flavor of sage.

What I love best about making Pumpkin Sage Soup is that it can be a meal in itself, or it can be served with some hearty peasant bread. If you’re feeling a bit sophisticated, a glass of wine can also be a great companion for this dish. You can enjoy this soup as a light dinner or as a moderately heavy appetizer if your main course is on the lighter side.

What’s more, this soup can be a real lifesaver during busy days or lazy autumn afternoons. Not only is this recipe easy to make, but it’s also freezable, so you can enjoy it whenever you’re pressed for cooking time. Have a bowl of Pumpkin Sage Soup and savor the flavors of fall whenever you feel like you need a warm hug!


Pumpkin Sage Soup

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: Norann Oleson
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: Serves 6
  • Category: Soups


  • 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


  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.


  • 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.

Have you tried this recipe? It’s so easy and makes for an impressive dish for your friends and family—please tell us how it turned out for you.


Leave a Reply

Your email address will not be published.

Recipe rating

Enter Your Log In Credentials

This setting should only be used on your home or work computer.

Need Assistance?

Call Food Gardening Network Customer Service at
(800) 777-2658