Description
This comforting Roasted Pumpkin Sage Soup is a deliciously smooth and flavorful dish perfect for fall. Roasting the pumpkins deepens their natural sweetness while the fresh sage adds an aromatic herbaceous touch. With sautéed shallots and garlic, and a creamy texture achieved by blending, it’s an elegant yet easy soup ideal as a first course or light meal. Dairy-free and vegetarian options make it versatile for various diets.
Ingredients
Scale
Roasted Pumpkin
- 2 medium sugar pumpkins or pumpkin pie pumpkins (about 6 lbs total)
- Seeds from the pumpkins (for roasting)
Sauté Base
- 1 tbsp butter (or olive oil for dairy-free or Whole30 version)
- 3/4 cup shallots, diced
- 3 cloves garlic, chopped
Soup Liquid and Seasoning
- 4 cups fat free, low sodium chicken broth (vegetarian option: vegetable stock)
- 1 tbsp fresh sage (plus extra for garnish)
- Salt and freshly ground black pepper, to taste
Garnish (Optional)
- Reduced fat sour cream or 0% Greek yogurt
Instructions
- Preheat and Prepare Pumpkin: Preheat the oven to 400°F. Carefully cut each pumpkin in half using a sharp, heavy knife. Scoop out the seeds and place them separately on a baking sheet.
- Roast Pumpkin and Seeds: Place the pumpkin halves on a baking sheet and roast in the oven for 1 to 1.5 hours, until the flesh is tender when pierced. Roast the seeds alongside if desired for a snack.
- Extract Pumpkin Flesh: Once cooled enough to handle, use a spoon to scoop out the soft pumpkin flesh. This should yield about 5 cups.
- Sauté Aromatics: In a large pot or Dutch oven, heat the butter or olive oil over medium heat. Add the diced shallots and sauté until tender and translucent, about 4 minutes. Add the chopped garlic and cook for an additional minute until fragrant.
- Combine Ingredients: Add the roasted pumpkin flesh and broth to the pot. Stir in the fresh sage leaves, salt, and pepper. Increase the heat to bring the mixture to a boil.
- Simmer: Reduce heat and cover the pot. Let the soup simmer gently for about 15 minutes to meld the flavors.
- Blend Soup Smooth: Using an immersion blender directly in the pot or transferring the mixture to a blender, puree the soup until smooth and creamy.
- Serve with Garnish: Ladle the soup into bowls. Optionally, garnish with a dollop of reduced fat sour cream or Greek yogurt and sprinkle fresh sage on top for an elegant presentation. For a stunning display, serve inside hollowed-out pumpkins.
Notes
- Pumpkin season is ideal for making this soup, highlighting fresh, seasonal flavors.
- The optional garnish of sour cream or Greek yogurt adds creaminess and a tangy contrast.
- For a beautiful presentation, consider serving the soup in hollowed-out roasted pumpkins.
- To make this soup dairy-free or Whole30 compliant, substitute butter with olive oil and omit sour cream garnish.
- Vegetarians can use vegetable stock instead of chicken broth.
Nutrition
- Serving Size: 1 and 3/4 cups
- Calories: 137.5 kcal
- Sugar: 9 g
- Sodium: 459 mg
- Fat: 3 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 1.2 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 7 g
- Protein: 6 g
- Cholesterol: 6 mg
