Description
This Roasted Pumpkin Sage Soup is a comforting and flavorful autumn dish, perfect for pumpkin season. Roasting the pumpkins enhances their natural sweetness, while fresh sage adds an earthy aroma. The soup is smooth, creamy, and easy to prepare, making it an ideal starter or light meal, with an optional garnish of reduced-fat sour cream or Greek yogurt for added richness.
Ingredients
Scale
Pumpkin
- 2 medium sugar pumpkins or pumpkin pie pumpkins (about 6 lbs total)
Sauté Ingredients
- 1 tbsp butter (or olive oil for dairy-free or Whole30)
- 3/4 cup shallots, diced
- 3 cloves garlic, chopped
Liquids & Seasoning
- 4 cups fat-free, low sodium chicken broth (or vegetable stock for vegetarians)
- 1 tbsp fresh sage (plus more for garnish)
- Salt and fresh pepper, to taste
Optional Garnish
- Reduced fat sour cream or 0% Greek yogurt
Instructions
- Preheat Oven: Heat the oven to 400°F (204°C) to prepare for roasting the pumpkins.
- Prepare Pumpkins: Using a heavy, sharp knife, carefully cut each pumpkin in half. Scoop out the seeds and place them on a baking sheet to roast separately if desired, or discard.
- Roast Pumpkins: Place the pumpkin halves cut-side down on a baking sheet. Roast in the oven for 1 to 1 1/2 hours, until the flesh is tender when pierced with a fork.
- Scoop Flesh: Allow the pumpkins to cool enough to handle safely. Use a spoon to scoop out the roasted flesh, which should yield about 5 cups.
- Sauté Aromatics: In a large pot or Dutch oven, melt the butter over medium heat. Add the diced shallots and sauté for about 4 minutes until they become tender and translucent.
- Add Garlic: Stir in the chopped garlic and cook for an additional minute until fragrant.
- Combine Ingredients: Add the roasted pumpkin flesh and chicken broth (or vegetable stock) to the pot. Stir in the fresh sage, salt, and freshly ground pepper to taste.
- Simmer Soup: Bring the mixture to a boil, then reduce heat to a simmer. Cover the pot and let it simmer for about 15 minutes to allow flavors to meld.
- Blend Soup: Use an immersion blender directly in the pot, or transfer the soup to a blender in batches, and blend until the soup is completely smooth and creamy.
- Serve: Ladle the soup into bowls. Optionally, garnish with a dollop of reduced-fat sour cream or 0% Greek yogurt and a few fresh sage leaves for a beautiful presentation and added flavor.
Notes
- Pumpkin season is the perfect time to enjoy this warming soup, which works great as a starter or light meal.
- For an impressive presentation, serve the soup in hollowed-out roasted pumpkins.
- Using olive oil instead of butter makes this recipe dairy-free and compliant with Whole30 guidelines.
- Vegetarian option: replace chicken broth with vegetable stock.
Nutrition
- Serving Size: 1 and 3/4 cups
- Calories: 137.5 kcal
- Sugar: 9 g
- Sodium: 459 mg
- Fat: 3 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 1.5 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 7 g
- Protein: 6 g
- Cholesterol: 6 mg
