This Creamy Pumpkin Sage Soup is the ultimate cozy comfort food. With its velvety texture and aromatic sage, it’s elegant enough for a dinner party yet simple enough for a weeknight. Your kitchen will smell incredible as it simmers.
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Why You’ll Love This Creamy Pumpkin Sage Soup
- Versatile year-round: Works beautifully with fresh roasted pumpkin or quality canned puree.
- Aromatic sage depth: Frying fresh leaves infuses the oil and adds a restaurant-quality flavor.
- Creamy but light: Just enough cream for richness without feeling heavy.
- Freezer-friendly: Perfect for meal prep and quick reheating on busy days.
Ingredients & Tools
- 2 tbsp olive oil or unsalted butter
- 1 large yellow onion, chopped
- 3 cloves garlic, minced
- 20 fresh sage leaves (plus a few extra for garnish)
- 4 cups pumpkin puree (or 1 large sugar pumpkin, roasted)
- 4 cups vegetable or chicken broth
- 1/2 cup heavy cream or full-fat coconut milk
- 1 tsp maple syrup (optional, to taste)
- 1/2 tsp ground nutmeg
- to taste salt and black pepper
Tools: A large soup pot or Dutch oven, an immersion blender or countertop blender, a ladle, and a sharp knife.
Notes: Using good-quality broth makes a huge difference here, as it forms the foundation of the soup’s flavor. And don’t skip the fresh sage—dried just won’t give you that same vibrant, aromatic punch.
Nutrition (per serving)
| Calories: | 210 kcal |
| Protein: | 4 g |
| Fat: | 14 g |
| Carbs: | 20 g |
| Fiber: | 5 g |
Serves: 6 | Prep Time: 15 minutes | Cook Time: 30 minutes | Total Time: 45 minutes
Before You Start: Tips & Ingredient Notes
- Fresh vs. Canned Pumpkin. If you have the time, roasting a sugar pumpkin will give you an incredible, deep, caramelized flavor. But a good-quality canned puree (just pumpkin, no added spices or sugar) works wonderfully and saves a lot of time. The choice is yours!
- Don’t rush the onions and garlic. Letting them cook slowly until they’re soft and translucent is key to building a sweet, savory base for the soup. If they start to brown a little, that’s actually great—it adds more flavor.
- Reserve some crispy sage for garnish. After you fry the sage leaves to infuse the oil, set a few of the prettiest, crispiest ones aside. They make a beautiful and tasty topping that adds a lovely textural contrast to the creamy soup.
- Taste and adjust at the end. The saltiness of broths can vary, and the natural sweetness of pumpkin does too. Always do a final taste test after blending and add more salt, pepper, or even a tiny dash of maple syrup to balance everything perfectly.
How to Make Creamy Pumpkin Sage Soup
Step 1: Start by preparing your base. Heat the olive oil or butter in your large soup pot over medium heat. Add the chopped onion and cook, stirring occasionally, for about 5-7 minutes until it becomes soft and translucent. You’ll notice the aroma becoming sweeter. Add the minced garlic and cook for another minute until fragrant—be careful not to let the garlic burn, as it can turn bitter.
Step 2: Now, it’s time for the sage. Add about 15 of the fresh sage leaves to the pot. They’ll sizzle when they hit the oil. Let them cook for just 30-60 seconds, until they become fragrant and slightly crispy. This process releases their essential oils and infuses the entire fat base with that wonderful, earthy sage flavor. Remove the pot from the heat for a moment if you’re worried about burning them.
Step 3: Incorporate the pumpkin. Add all of the pumpkin puree to the pot, stirring well to combine it with the onions, garlic, and sage. Let it cook for 2-3 minutes, stirring constantly. This step helps to cook out any raw “canny” taste if you’re using puree and deepens the pumpkin flavor. It should look glossy and smell amazing.
Step 4: Add the liquid. Pour in the vegetable or chicken broth, stirring to create a smooth mixture. Add the ground nutmeg, a good pinch of salt, and a few grinds of black pepper. Bring the soup to a gentle boil, then immediately reduce the heat to low, cover the pot, and let it simmer for 20 minutes. This allows all the flavors to meld together beautifully.
Step 5: Blend until silky smooth. Turn off the heat. Using an immersion blender directly in the pot, carefully blend the soup until it’s completely smooth and velvety. If you’re using a countertop blender, let the soup cool slightly first, then blend in batches, never filling the blender more than halfway and holding the lid down with a towel. The texture should be perfectly uniform.
Step 6: Finish with cream and final seasonings. Stir in the heavy cream or coconut milk until fully incorporated. At this point, do a taste test. Does it need more salt? A bit more pepper? If the soup tastes a little flat, a teaspoon of maple syrup can work wonders to balance and enhance the natural sweetness of the pumpkin. Warm the soup through gently over low heat—do not let it boil after adding the cream.
Step 7: Garnish and serve. Ladle the hot soup into bowls. Top with a drizzle of cream, a crack of black pepper, and the reserved crispy sage leaves. For an extra touch, you can fry a few additional sage leaves in a little butter until crisp right before serving. Serve immediately and enjoy the cozy warmth.
Storage & Freshness Guide
- Fridge: Cool completely, store in an airtight container for up to 3 days.
- Freezer: Freeze without cream for up to 3 months; add cream when reheating.
- Reviving: Reheat gently on the stovetop; thin with broth if needed.
Serving Suggestions
Complementary Dishes
- A crusty, warm baguette or sourdough — Perfect for dipping and scooping up every last bit of the creamy soup. The contrast between the crunchy crust and soft interior is just divine.
- A simple arugula salad with a lemony vinaigrette — The peppery, fresh bite of the arugula cuts through the richness of the soup beautifully, creating a well-rounded meal.
- Grilled cheese sandwiches — A classic pairing for a reason. The gooey, salty cheese and buttery, toasted bread are the ultimate comfort food companions to this soup.
Drinks
- A crisp, unoaked Chardonnay or a dry cider — The bright acidity and apple notes cleanse the palate between spoonfuls of the rich, creamy soup without overpowering it.
- A warm mug of spiced apple cider — This non-alcoholic option continues the cozy, autumnal theme and its spices harmonize wonderfully with the sage and nutmeg in the soup.
Something Sweet
- Warm apple crisp with vanilla ice cream — The soft, spiced apples and cold, creamy ice cream provide the perfect sweet and comforting finish to a soup-centric meal.
- Dark chocolate and sea salt cookies — A little bitterness from the dark chocolate balances the sweetness, and the saltiness is a fantastic contrast that keeps you coming back for another bite.
Top Mistakes to Avoid
- Mistake: Boiling the soup after adding the cream. This is a surefire way to curdle the cream, giving your velvety soup a grainy, separated texture. Always add the cream at the end and just warm it through gently.
- Mistake: Using dried sage instead of fresh. I’ve tried this before to save a trip to the store, and honestly, it’s just not the same. Dried sage lacks the vibrant, aromatic quality that makes this soup so special. Fresh is essential for that infused oil and crispy garnish.
- Mistake: Not blending the soup thoroughly. If you stop blending while there are still chunks, the texture will be rustic at best and lumpy at worst. Take the extra minute to get it completely smooth and luxurious.
- Mistake: Skipping the final seasoning taste test. Soups need salt and acid to make their flavors pop. Your broth might be saltier or less salty than mine. Always taste at the end and adjust with salt, pepper, or that hint of maple syrup to achieve perfect balance.
Expert Tips
- Tip: Roast your own pumpkin for deeper flavor. If you have the time, cut a sugar pumpkin in half, scoop out the seeds, drizzle with oil, and roast cut-side down at 400°F (200°C) until tender. The caramelization adds an incredible, nutty sweetness you can’t get from a can.
- Tip: Make a brown butter sage swirl. For a next-level garnish, melt a few tablespoons of butter in a pan and let it cook until it turns a nutty brown color. Throw in a few chopped sage leaves at the end and drizzle this over each bowl of soup. The flavor is unreal.
- Tip: Add a secret umami boost. A tablespoon of white miso paste or a parmesan rind simmered with the broth can add a wonderful, savory depth that makes the soup even more satisfying without being identifiable.
- Tip: For a smoother texture, pass it through a sieve. If you want an absolutely restaurant-quality, silken texture, blend the soup as usual, then press it through a fine-mesh sieve with the back of a ladle. It’s an extra step, but it guarantees no fibrous bits remain.
FAQs
Can I make this soup ahead of time?
Absolutely, and it actually tastes even better the next day! Let the soup cool completely before storing it in an airtight container in the refrigerator for up to 3 days. The flavors have more time to meld. Reheat it gently on the stovetop over low heat, stirring occasionally. Just remember to add the cream during the reheating process, not before storing, to keep it from separating.
How do I freeze creamy pumpkin soup?
This soup freezes beautifully for up to 3 months. Cool it completely first. I recommend leaving the cream out and adding it when you reheat for the best texture. Portion the soup into freezer-safe bags or containers, leaving a little space for expansion. To reheat, thaw it overnight in the fridge and then warm it on the stove, stirring in the cream once it’s hot.
My soup is too thick. How can I thin it out?
No problem at all! Simply add a little more broth, water, or even some extra cream until it reaches your desired consistency. Add the liquid a quarter-cup at a time, stirring well after each addition, so you don’t overdo it. The soup will also thicken a bit as it cools, so you might want to aim for a slightly thinner consistency than you plan to serve.
Can I make this soup vegan or dairy-free?
You sure can, and it’s just as delicious! Use olive oil instead of butter to start. For the cream, swap in full-fat canned coconut milk—it provides a wonderful richness and a slight sweetness that pairs perfectly with pumpkin. Just be sure to use an unflavored, unsweetened variety. The result is wonderfully creamy and completely plant-based.
What’s the best way to get a super smooth texture?
The tool you use makes a big difference. An immersion blender is convenient, but a high-powered countertop blender will often give you the silkiest result. If you’re using a countertop blender, let the soup cool slightly first and never fill it more than halfway. Blend on high for a full minute or two. For the absolute smoothest finish, you can then pass the blended soup through a fine-mesh sieve.
Creamy Pumpkin Sage Soup
Make the best Creamy Pumpkin Sage Soup with this easy recipe. It's rich, aromatic, and perfect for any occasion. Get the simple steps and serve tonight!
Ingredients
For the Ingredients & Tools
-
2 tbsp olive oil or unsalted butter
-
1 large yellow onion (chopped)
-
3 cloves garlic (minced)
-
20 fresh sage leaves (plus a few extra for garnish)
-
4 cups pumpkin puree (or 1 large sugar pumpkin, roasted)
-
4 cups vegetable or chicken broth
-
1/2 cup heavy cream or full-fat coconut milk
-
1 tsp maple syrup (optional, to taste)
-
1/2 tsp ground nutmeg
-
salt and black pepper (to taste)
Instructions
-
Start by preparing your base. Heat the olive oil or butter in your large soup pot over medium heat. Add the chopped onion and cook, stirring occasionally, for about 5-7 minutes until it becomes soft and translucent. You’ll notice the aroma becoming sweeter. Add the minced garlic and cook for another minute until fragrant—be careful not to let the garlic burn, as it can turn bitter.01
-
Now, it’s time for the sage. Add about 15 of the fresh sage leaves to the pot. They’ll sizzle when they hit the oil. Let them cook for just 30-60 seconds, until they become fragrant and slightly crispy. This process releases their essential oils and infuses the entire fat base with that wonderful, earthy sage flavor. Remove the pot from the heat for a moment if you’re worried about burning them.02
-
Incorporate the pumpkin. Add all of the pumpkin puree to the pot, stirring well to combine it with the onions, garlic, and sage. Let it cook for 2-3 minutes, stirring constantly. This step helps to cook out any raw “canny” taste if you’re using puree and deepens the pumpkin flavor. It should look glossy and smell amazing.03
-
Add the liquid. Pour in the vegetable or chicken broth, stirring to create a smooth mixture. Add the ground nutmeg, a good pinch of salt, and a few grinds of black pepper. Bring the soup to a gentle boil, then immediately reduce the heat to low, cover the pot, and let it simmer for 20 minutes. This allows all the flavors to meld together beautifully.04
-
Blend until silky smooth. Turn off the heat. Using an immersion blender directly in the pot, carefully blend the soup until it’s completely smooth and velvety. If you’re using a countertop blender, let the soup cool slightly first, then blend in batches, never filling the blender more than halfway and holding the lid down with a towel. The texture should be perfectly uniform.05
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Finish with cream and final seasonings. Stir in the heavy cream or coconut milk until fully incorporated. At this point, do a taste test. Does it need more salt? A bit more pepper? If the soup tastes a little flat, a teaspoon of maple syrup can work wonders to balance and enhance the natural sweetness of the pumpkin. Warm the soup through gently over low heat—do not let it boil after adding the cream.06
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Garnish and serve. Ladle the hot soup into bowls. Top with a drizzle of cream, a crack of black pepper, and the reserved crispy sage leaves. For an extra touch, you can fry a few additional sage leaves in a little butter until crisp right before serving. Serve immediately and enjoy the cozy warmth.07
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