Roasted Pumpkin and Sage Soup with Toasted Pumpkin Seeds

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

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.

Prep: 15 min Cook: 40 min Serves 4 American cuisine 220 cal/serving
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Ingredients

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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.

Frequently asked questions

How long does Roasted Pumpkin and Sage Soup with Toasted Pumpkin Seeds take to make?

Total time is about 55 minutes (15 min prep + 40 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Roasted Pumpkin and Sage Soup with Toasted Pumpkin Seeds?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep pumpkin from drying out.

Can I substitute ingredients in Roasted Pumpkin and Sage Soup with Toasted Pumpkin Seeds?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Roasted Pumpkin and Sage Soup with Toasted Pumpkin Seeds for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Roasted Pumpkin and Sage Soup with Toasted Pumpkin Seeds vegetarian?

Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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