Creamy Spiced Pumpkin & Sage Soup
Silky, spiced, and effortlessly elegant, this pumpkin soup is fall in a bowl! Dairy-free with coconut milk and bursting with sage, cinnamon, and nutmeg. Ready in 30 minutes!
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Servings: 4
Calories: 180kcal
Equipment
Ingredients
- 2 tbsp olive oil
- 1 onion chopped
- 3 garlic cloves minced
- 8 fresh sage leaves chopped
- 2 cups pumpkin puree canned or fresh
- 3 cups vegetable broth
- 1 cup coconut milk full-fat for creaminess
- ½ tsp cinnamon
- ¼ tsp nutmeg
- ½ tsp cumin
- Salt & pepper to taste
- Toasted pumpkin seeds for garnish
Instructions
- Sauté Aromatics: Heat oil in a pot. Cook onion until soft, then add garlic and sage; sauté 1 minute.
- Simmer: Add pumpkin, broth, coconut milk, and spices. Bring to a boil, then simmer 20 minutes.
- Blend: Puree until smooth. Adjust seasoning and serve with pumpkin seeds.
Notes
- For Extra Heat: Add a pinch of cayenne or smoked paprika.
- Thicker Soup: Reduce broth by ½ cup.
- Make Ahead: Flavors deepen overnight—reheat with a splash of broth.
- Freezing: Omit coconut milk before freezing; add when reheating.
- Garnish Ideas: Swirl with yogurt, crispy sage, or pepitas.
- Bonus upgrade: Crispy sage leaves as garnish take it to restaurant level!
Nutrition
Serving: 250g | Calories: 180kcal | Carbohydrates: 20g | Protein: 3g | Fat: 10g | Saturated Fat: 7g | Sodium: 400mg | Potassium: 500mg | Fiber: 4g | Sugar: 8g