Savory Pumpkin and Sage Soup

Name: Savory Pumpkin and Sage Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 tablespoons olive oil; 1 onion, chopped; 2 cloves garlic, minced; 1 teaspoon fresh sage, chopped; 4 cups pumpkin puree (canned or fresh); 4 cups vegetable broth; 1 cup coconut milk; Salt and pepper to taste; Pumpkin seeds for garnish (optional)

Highlighted under: Healthy & Light

Warm up with a comforting bowl of Savory Pumpkin and Sage Soup, perfect for chilly evenings.

Created by

Emily

Last updated on 2026-01-04T02:23:28.750Z

This Savory Pumpkin and Sage Soup is not just a delightful dish; it’s a celebration of autumn flavors. The combination of creamy pumpkin and aromatic sage creates a warm, hearty meal that is perfect for any occasion.

        Why You'll Love This Soup
        Rich pumpkin flavor enhanced with fragrant sage
Creamy texture that warms your soul
Perfectly spiced for a cozy meal

      

The Comfort of Pumpkin

Pumpkin is more than just a seasonal ingredient; it embodies the essence of comfort food. Packed with nutrients, this vibrant squash offers a delightful sweetness that pairs beautifully with savory herbs like sage. When transformed into a creamy soup, pumpkin becomes a warm embrace on chilly days, making it a favorite for many. The combination of its natural sweetness and the earthiness of sage creates a harmonious flavor profile that is both satisfying and nourishing.

In addition to its delicious taste, pumpkin is rich in vitamins A and C, fiber, and antioxidants. These nutrients contribute to overall health, supporting the immune system and promoting skin health. This Savory Pumpkin and Sage Soup not only warms your body but also nourishes it, making it an ideal choice for a wholesome meal any time of the year.

The Role of Sage

Sage is often underappreciated, yet it brings a unique depth of flavor to dishes. Its aromatic qualities and slightly peppery taste enhance the sweetness of pumpkin, making each spoonful a delightful experience. Sage is also known for its health benefits, including anti-inflammatory properties and potential cognitive support. Incorporating fresh sage into this soup infuses it with a fragrant aroma that invites you to enjoy every bite.

Not only does sage complement pumpkin beautifully, but it also elevates the overall dish. The warmth and earthiness of sage create a cozy atmosphere, perfect for gatherings or quiet evenings at home. When you take a moment to savor the flavors, you'll understand why this herb is a classic choice in fall-inspired recipes.

Serving Suggestions

This Savory Pumpkin and Sage Soup is versatile and can be served in various ways. For a more substantial meal, consider pairing it with crusty bread or a fresh salad. A sprinkle of pumpkin seeds on top adds a delightful crunch and a nutritious boost. The contrasting textures create an enjoyable dining experience that will have everyone coming back for more.

For those looking to elevate the presentation, serve the soup in hollowed-out mini pumpkins for a festive touch. This not only makes for an eye-catching display but also adds to the seasonal charm of your meal. Your guests will appreciate the creativity and warmth of a dish that celebrates the flavors of autumn.

Ingredients

For the Soup

2 tablespoons olive oil
1 onion, chopped
2 cloves garlic, minced
1 teaspoon fresh sage, chopped
4 cups pumpkin puree (canned or fresh)
4 cups vegetable broth
1 cup coconut milk
Salt and pepper to taste
Pumpkin seeds for garnish (optional)

Gather all your ingredients before starting for a smooth cooking experience.

Instructions

Sauté the Aromatics

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

Add Pumpkin and Broth

Stir in the chopped sage and pumpkin puree, cooking for another 2 minutes. Then, pour in the vegetable broth and bring the mixture to a simmer.

Blend the Soup

Once the soup simmers, reduce the heat and let it cook for about 20 minutes. Use an immersion blender to puree the soup until smooth. Alternatively, blend in batches in a countertop blender.

Finish with Coconut Milk

Stir in the coconut milk, and season with salt and pepper to taste. Heat through before serving.

Serve hot, garnished with pumpkin seeds if desired.

Storage Tips

Storing your Savory Pumpkin and Sage Soup is easy! Allow the soup to cool to room temperature before transferring it to an airtight container. It can be refrigerated for up to 4 days, making it a great meal prep option for busy weeks. If you want to enjoy it later, consider freezing the soup in portions. It will stay fresh for up to 3 months in the freezer, so you can have a cozy meal ready at a moment's notice.

When reheating, simply thaw in the refrigerator overnight if frozen, and warm it gently on the stove. If the soup has thickened during storage, add a splash of vegetable broth or coconut milk to restore its creamy consistency. Enjoy the comforting flavors as if it were freshly made!

Nutritional Information

This Savory Pumpkin and Sage Soup is not only delicious but also packed with nutritional benefits. Each serving provides a wealth of vitamins and minerals, including vitamin A, which is essential for eye health, and vitamin C, known for its immune-boosting properties. The addition of coconut milk adds healthy fats, promoting satiety and providing energy.

With the inclusion of pumpkin and sage, this soup is high in fiber, aiding digestion and keeping you feeling full longer. It's a great option for those following a vegetarian or vegan diet, as it delivers essential nutrients without compromising on flavor. Enjoy this soup guilt-free as part of a balanced meal!

Questions About Recipes

→ Can I use fresh pumpkin instead of canned?

Yes, you can use fresh pumpkin. Just make sure to cook and puree it before adding to the soup.

→ How can I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days.

→ Can I freeze this soup?

Yes, this soup freezes well. Just make sure to cool it completely before transferring to freezer-safe containers.

→ What can I serve with this soup?

This soup pairs wonderfully with crusty bread or a simple green salad.