Slow-Roasted Pumpkin and Sage Soup
A velvety pumpkin soup with deep caramelized flavor, accented by fragrant fresh sage and a touch of cream. This american-inspired soups (vegetarian) ready in about 70 minutes pairs peeled and cubed pumpkin, olive oil, leaves 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
- 2 lbs peeled and cubed pumpkin
- 3 tbsp olive oil
- 12 leaves fresh sage leaves
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 4 cups vegetable broth
- 1/2 cup heavy cream
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 tsp freshly grated nutmeg
Instructions
- Step 1: Preheat oven to 375°F. Toss 2 lbs peeled and cubed pumpkin with 3 tbsp olive oil and 6 fresh sage leaves chopped finely. Spread on a baking sheet and roast for 40 minutes until tender and caramelized at the edges.
- Step 2: While pumpkin roasts, heat 1 tbsp olive oil in a large pot over medium heat. Add 1 medium diced yellow onion and 3 minced garlic cloves, sauté for 5 minutes until softened and fragrant.
- Step 3: Add the roasted pumpkin and its oil to the pot, pour in 4 cups vegetable broth, 1 tsp salt, and 1/2 tsp black pepper. Bring to a simmer and cook for 15 minutes to blend flavors.
- Step 4: Remove 6 whole fresh sage leaves and set aside for garnish. Use an immersion blender to puree the soup until smooth.
- Step 5: Stir in 1/2 cup heavy cream and 1/4 tsp freshly grated nutmeg. Warm through for 3 minutes, then serve garnished with reserved sage leaves.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Slow-Roasted Pumpkin and Sage Soup take to make?
Total time is about 70 minutes (15 min prep + 55 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 Slow-Roasted Pumpkin and Sage Soup?
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 peeled and cubed pumpkin from drying out.
Can I substitute ingredients in Slow-Roasted Pumpkin and Sage Soup?
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 Slow-Roasted Pumpkin and Sage Soup 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 Slow-Roasted Pumpkin and Sage Soup 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.
