Spiced Pumpkin Soup with Sage

By AislePrompt Editorial · Published 2026-08-08 · Updated 2026-08-08

A fragrant pumpkin soup infused with warming spices and fresh sage, finished with a swirl of cream. This American-inspired soup recipe (vegetarian), ready in about 35 minutes, pairs pumpkin puree, vegetable broth, yellow onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 180 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 cups pumpkin puree
• 3 cups vegetable broth
• 1 medium, diced yellow onion
• 3 minced garlic cloves
• 8 leaves, chopped fresh sage leaves
• 1 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• 1/2 tsp ground ginger
• 2 tbsp olive oil
• 1/2 cup coconut milk
• 1 tsp salt
• 1/2 tsp black pepper

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Instructions

1. Step 1: Heat 2 tablespoons olive oil in a large pot over medium heat. Add 1 medium diced yellow onion and 3 minced garlic cloves, sautéing for 5 minutes until the onion becomes translucent and fragrant.
2. Step 2: Stir in 8 chopped fresh sage leaves, 1 teaspoon ground cinnamon, 1/4 teaspoon ground nutmeg, and 1/2 teaspoon ground ginger, cooking for 1 minute until spices are aromatic.
3. Step 3: Add 2 cups pumpkin puree and 3 cups vegetable broth to the pot, stirring to combine. Bring to a simmer over medium heat and cook for 15 minutes to meld flavors.
4. Step 4: Remove from heat and carefully blend the soup until smooth using an immersion blender or in batches in a blender.
5. Step 5: Return the soup to the pot and stir in 1/2 cup coconut milk, 1 teaspoon salt, and 1/2 teaspoon black pepper. Warm through over low heat for 3 minutes before serving.