Roasted Pumpkin and Sage Soup with Toasted Pumpkin Seeds

By AislePrompt Editorial · Published 2026-04-24 · Updated 2026-04-24

A warm, velvety soup featuring roasted pumpkin and aromatic sage, finished with crunchy toasted pumpkin seeds for texture. This American-inspired Halloween recipe (vegetarian), ready in about 55 minutes, pairs pumpkin, olive oil, fresh sage leaves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 4 cups peeled and cubed pumpkin
• 3 tbsp olive oil
• 10 fresh sage leaves
• 1 medium, diced yellow onion
• 3, minced garlic cloves
• 4 cups vegetable broth
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 cup pumpkin seeds
• 1/2 cup heavy cream

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Instructions

1. Step 1: Preheat oven to 400°F. Toss 4 cups peeled and cubed pumpkin with 2 tbsp olive oil and 5 fresh sage leaves, then spread on a baking sheet. Roast for 25 minutes until tender and caramelized at edges.
2. Step 2: While pumpkin roasts, heat 1 tbsp olive oil in a large pot over medium heat. Add 1 medium diced yellow onion and sauté for 5 minutes until translucent, then add 3 minced garlic cloves and remaining 5 sage leaves, cooking for 1 minute until fragrant.
3. Step 3: Add the roasted pumpkin to the pot along with 4 cups vegetable broth, 1 tsp salt, and 1/2 tsp black pepper. Bring to a boil, then reduce to a simmer for 10 minutes to blend flavors.
4. Step 4: Meanwhile, toast 1/4 cup pumpkin seeds in a dry skillet over medium heat for 3-4 minutes until they start to pop and turn golden, stirring frequently.
5. Step 5: Use an immersion blender to puree the soup until smooth and creamy. Stir in 1/2 cup heavy cream and heat through for 2 minutes before serving topped with the toasted pumpkin seeds.