Spiced Pumpkin Soup with Sage
A fragrant pumpkin soup infused with warming spices and fresh sage, finished with a swirl of cream. This american-inspired soups (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
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- 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.
- 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.
- 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.
- Step 4: Remove from heat and carefully blend the soup until smooth using an immersion blender or in batches in a blender.
- 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.
Frequently asked questions
How long does Spiced Pumpkin Soup with Sage take to make?
Total time is about 35 minutes (10 min prep + 25 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 Spiced Pumpkin Soup with Sage?
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 puree from drying out.
Can I substitute ingredients in Spiced Pumpkin Soup with Sage?
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 Spiced Pumpkin Soup with Sage 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 Spiced Pumpkin Soup with Sage 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.
