Roasted pumpkin soup is the kind of comfort that feels like a warm blanket on a cool day. It’s silky, savory, and naturally sweet, with a boost of flavor from roasted garlic and earthy sage. This version skips the fuss and leans on simple, dependable techniques that make every bowl taste special.
Whether you’re feeding a crowd or meal-prepping for the week, this soup is easy to love and even easier to make.
Why This Recipe Works
Roasting the pumpkin deepens the flavor and brings out its natural sweetness. It also reduces moisture, which helps the soup turn out thicker and silkier. Garlic and sage add warmth and complexity without overpowering the pumpkin’s clean taste.
A splash of cream (or coconut milk) rounds everything out, while a squeeze of lemon or apple cider vinegar at the end brightens the whole pot. You get a balanced, cozy soup with very little effort.
Ingredients
- 3 to 4 pounds sugar pumpkin (also called pie pumpkin), halved and seeded
- 1 large yellow onion, roughly chopped
- 6 cloves garlic, peeled
- 2 to 3 tablespoons olive oil, plus extra for finishing
- 6 to 8 fresh sage leaves, plus extra for garnish
- 1 teaspoon kosher salt, plus more to taste
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon ground nutmeg (optional but lovely)
- 4 cups low-sodium vegetable or chicken broth
- 1/2 cup heavy cream or full-fat coconut milk (optional for richness)
- 1 to 2 teaspoons lemon juice or apple cider vinegar, to finish
- Pepitas (pumpkin seeds), toasted, for garnish (optional)
- Chili flakes or a drizzle of chili oil (optional, for heat)
Instructions
- Heat the oven to 425°F (220°C). Line a baking sheet with parchment for easy cleanup.
- Prep the pumpkin. Cut the pumpkin in half from top to bottom. Scoop out the seeds and stringy bits.
Save the seeds if you want to roast them later.
- Roast the vegetables. Place the pumpkin halves cut-side up on the baking sheet. Scatter the onion and garlic around them. Drizzle everything with olive oil and season with salt and pepper.
Tuck the sage leaves around the vegetables. Roast for 35 to 45 minutes, until the pumpkin is fork-tender and caramelized at the edges.
- Cool briefly and scoop. Let the pumpkin cool for a few minutes, then scoop the flesh out of the skins. Discard the skins.
- Blend until smooth. Add the roasted pumpkin, onion, garlic, and sage to a blender with 3 cups of broth.
Blend until very smooth. If you prefer a thinner soup, add more broth as needed. You can also use an immersion blender directly in the pot.
- Simmer and season. Pour the purée into a pot over medium heat.
Stir in nutmeg and bring to a gentle simmer. Add cream or coconut milk if using. Taste and adjust with more salt and pepper.
- Brighten the flavors. Turn off the heat and stir in lemon juice or apple cider vinegar.
This small step makes the soup taste more vibrant.
- Serve. Ladle into bowls and finish with a drizzle of olive oil, toasted pepitas, extra sage, and a pinch of chili flakes if you like heat.
Keeping It Fresh
Store leftovers in airtight containers in the fridge for up to 4 days. The flavor actually improves overnight. For longer storage, freeze in portions for up to 3 months.
Thaw in the fridge and reheat gently over low heat, adding a splash of broth or water to loosen if needed. If you used dairy, stir well after reheating to restore the silky texture.
Why This is Good for You
- Pumpkin is nutrient-dense. It’s rich in beta-carotene (a precursor to vitamin A), which supports vision and immune function.
- Garlic brings antioxidants. It offers potential heart and immune benefits, along with big flavor for minimal calories.
- Sage adds more than aroma. This herb contains plant compounds that may support cognitive health and digestion.
- Balanced macros. With broth and vegetables as the base, it’s naturally light yet satisfying. Adding cream or coconut milk boosts satiety if you want a more filling bowl.
What Not to Do
- Don’t skip roasting. Boiling pumpkin leaves it watery and flat.
Roasting builds flavor and body.
- Don’t forget salt at every stage. Season the roast and the final soup. Layered seasoning keeps it from tasting dull.
- Don’t blend piping hot soup in a sealed blender. Steam can build pressure. Vent the lid slightly and cover with a towel, or use an immersion blender.
- Don’t drown it in cream. A little goes a long way.
Too much can mute the pumpkin and herbs.
- Don’t skip the acid. A tiny splash of lemon or vinegar wakes up the flavors at the end.
Recipe Variations
- Smoky and Spicy: Add 1 teaspoon smoked paprika and a pinch of cayenne when simmering. Finish with chili oil.
- Curry Twist: Sauté 1 tablespoon red or yellow curry paste in a bit of oil, then add the blended soup to the pot. Use coconut milk for creaminess and garnish with cilantro and lime.
- Apple and Pumpkin: Roast a chopped tart apple with the onion for brightness.
Great with thyme instead of sage.
- Parmesan Depth: Stir in 1/4 cup finely grated Parmesan at the end and finish with a few shavings on top.
- Ginger and Miso: Add 1 tablespoon white miso and 1 teaspoon grated fresh ginger during the simmer. Balance with a squeeze of lime.
- Protein Boost: Top bowls with crispy chickpeas, shredded rotisserie chicken, or sautéed mushrooms for extra staying power.
- No Pumpkin? Use butternut squash or kabocha. Both roast beautifully and blend silky smooth.
FAQ
Can I use canned pumpkin?
Yes.
Use about 3 to 4 cups of canned pumpkin purée. Roast the onion, garlic, and sage as directed, then blend with the canned pumpkin and broth. It won’t be quite as caramelized, but it’s still delicious and fast.
How do I pick the right pumpkin?
Look for sugar (pie) pumpkins around 2 to 4 pounds.
They have dense, sweet flesh. Avoid large carving pumpkins, which are watery and bland.
How can I make it dairy-free?
Use olive oil and coconut milk or skip the cream entirely. The soup will still be silky thanks to the roasted pumpkin and blending.
What if my soup is too thick?
Thin it with more broth or water, a little at a time, until it reaches your ideal texture.
Taste and reseason after thinning.
Can I make it ahead?
Absolutely. Make it 1 to 2 days in advance and store it in the fridge. Reheat gently and finish with lemon or vinegar right before serving to refresh the flavor.
How do I roast the pumpkin seeds?
Rinse and dry the seeds, toss with olive oil, salt, and a pinch of paprika, and roast at 325°F (165°C) for 12 to 18 minutes, stirring once.
They make a crunchy garnish.
What should I serve with this soup?
Try grilled cheese, a crusty baguette, or a simple green salad with lemony dressing. A swirl of Greek yogurt on top also adds tang and protein.
Can I freeze it with cream?
You can, but texture is slightly smoother if you freeze it without the cream and stir it in after reheating. Either way, whisk well once hot.
Final Thoughts
Roasted Pumpkin Soup with Garlic and Sage is a true fall staple—simple to make, deeply flavorful, and easy to adapt.
With a handful of pantry ingredients and a good roast, you get a velvety bowl that tastes like it took all day. Keep a batch in your fridge or freezer, and you’ll always have something cozy on hand. A drizzle of olive oil, a squeeze of lemon, and you’re set for a perfect, comforting meal.