Roasted Pumpkin Sage Soup Recipe

Roasted Pumpkin Sage Soup Recipe

How To Make Roasted Pumpkin Sage Soup

Make those cold winter nights more bearable with a bowl of sage soup! It’s loaded with creamy pumpkin and simple seasonings for a warm dish.

Preparation: 5 minutes
Cooking: 1 hour 40 minutes
Total: 1 hour 45 minutes



  • 6lbssugar pumpkinsor pumpkin pie pumpkins
  • 1tbspbutteror olive oil for dairy-free or whole30
  • ¾cupshallotsdiced
  • 3garlic cloveschopped
  • 4cupschicken brothfat free, low sodium, or vegetable stock
  • 1tbspfresh sageplus more for garnish
  • salt and pepperto taste
  • sour creamreduced fat, for garnish, optional


  1. Heat the oven to 400 degrees F.

  2. Using a heavy, sharp knife, cut the pumpkins in half.

  3. Scoop out the seeds, then place the pumpkins on a baking sheet.

  4. Bake for 1 to 1½ hours.

  5. When the pumpkin is cooked and cool enough to handle, use a spoon to scoop out the flesh. Makes about 5 cups.

  6. Add the butter to a large pot or Dutch oven on medium heat.

  7. Add the shallots, then sauté for 4 minutes until tender.

  8. Add the garlic, then cook for an additional minute.

  9. Add the pumpkin and broth to the pot, along with sage, salt and pepper, then bring to a boil.

  10. Let simmer while covered for 15 minutes.

  11. Blend the mixture in a blender or immersion blender, then blend until smooth.

  12. Garnish with light sour cream and sage.

  13. Serve, and enjoy!


  • Calories: 261.78kcal
  • Fat: 5.46g
  • Saturated Fat: 2.51g
  • Trans Fat: 0.09g
  • Monounsaturated Fat: 1.84g
  • Polyunsaturated Fat: 0.59g
  • Carbohydrates: 49.23g
  • Fiber: 4.75g
  • Sugar: 20.01g
  • Protein: 11.43g
  • Cholesterol: 11.87mg
  • Sodium: 1787.95mg
  • Calcium: 170.44mg
  • Potassium: 2188.31mg
  • Iron: 5.76mg
  • Vitamin A: 2345.45µg
  • Vitamin C: 52.37mg
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