Pumpkin isn’t just for desserts. This creamy pumpkin and sage soup transforms simple ingredients into a smooth, velvety dish with deep, earthy flavors.
The natural sweetness of pumpkin blends perfectly with the warmth of fresh sage and a touch of cream, creating a soup that feels indulgent yet light.
The richness of this soup comes from roasted or canned pumpkin, infused with aromatic herbs and a well-balanced broth.
Sage adds an earthy, almost peppery note, making every spoonful more complex and satisfying. A splash of cream ties it all together, making this soup the perfect balance of savory and subtly sweet.
This recipe is simple, yet it delivers a restaurant-quality soup in under an hour. Serve it as a cozy starter or pair it with warm bread for a complete meal. Either way, it’s a fall favorite that works all year long.
What You Need for This Recipe
A handful of simple ingredients come together to create this comforting, creamy soup.
- Pumpkin – Roasted fresh pumpkin gives the best flavor, but canned pumpkin works just as well for convenience. Choose pure pumpkin puree with no added sugar.
- Sage – Fresh sage leaves bring a deep, earthy aroma that complements the natural sweetness of the pumpkin. Dried sage can work in a pinch, but fresh is always best.
- Vegetable Broth – Creates the base of the soup while allowing the pumpkin flavor to shine. Chicken broth is a great alternative for a richer taste.
- Heavy Cream – Makes the soup extra smooth and velvety. For a lighter version, use half-and-half or coconut milk.
- Garlic & Onion – These aromatics add depth and a hint of savory warmth. They balance out the sweetness of the pumpkin beautifully.
How to Make Creamy Pumpkin and Sage Soup
This soup comes together quickly with minimal effort.
- Sauté the Aromatics – Heat butter in a large pot and cook diced onions and garlic until softened.
- Add Pumpkin & Broth – Stir in the pumpkin puree and vegetable broth, then bring to a simmer.
- Blend for Smoothness – Use an immersion blender to puree the soup until silky smooth.
- Finish with Cream & Sage – Stir in heavy cream and fresh sage, letting the flavors meld together before serving.
Why This Recipe Works
Every ingredient plays a role in making this soup taste rich, well-balanced, and satisfying.
- Smooth and Velvety – Blending the soup creates a perfectly creamy consistency without feeling too thick.
- Rich but Not Overpowering – The combination of pumpkin and sage is bold but still light enough to enjoy as a starter or main dish.
- Quick and Simple – With only a handful of steps, this soup is easy to prepare while tasting like it took hours.
- Flexible and Adaptable – Works as a fall-inspired dish but is light enough to enjoy year-round.
The beauty of this soup is that it gets even better over time. The flavors deepen as it sits, making leftovers taste just as delicious as the first bowl.
Ways to Customize This Soup
This recipe is easy to adjust based on your preferences or dietary needs.
- Make It Dairy-Free – Swap the heavy cream for coconut milk or cashew cream.
- Boost the Flavor – A pinch of nutmeg or cinnamon enhances the natural warmth of the pumpkin.
- Add Protein – Stir in cooked shredded chicken or white beans to make the soup heartier.
- Make It Spicier – A dash of cayenne or red pepper flakes gives it a subtle kick.
- Roast the Pumpkin – If using fresh pumpkin, roasting it first will enhance the sweetness and deepen the flavor.
This soup is incredibly forgiving, so you can tweak it to match your preferences without losing the essence of what makes it great.
Best Side Dishes for Creamy Pumpkin and Sage Soup
A well-paired side dish makes this soup even more enjoyable.
- Toasted Bread – A slice of warm, crusty bread is perfect for dipping into the creamy soup.
- Garlic Parmesan Croutons – Adds crunch and extra flavor to balance the smoothness of the soup.
- Grilled Cheese Sandwich – A classic pairing that works especially well with sharp cheddar or gouda.
- Roasted Brussels Sprouts – The crispiness of the sprouts adds contrast to the silky soup.
- Pumpkin Seeds – Toasted pumpkin seeds sprinkled on top add a nutty, crunchy element.
Creamy Pumpkin and Sage Soup
Equipment
- Large pot For cooking the soup
- Immersion Blender For blending the soup
Ingredients
- 2 tablespoons butter
- 1 small onion diced
- 2 cloves garlic minced
- 3 cups pumpkin puree canned or homemade
- 4 cups vegetable broth
- 1 teaspoon salt adjust to taste
- 1/2 teaspoon black pepper adjust to taste
- 1/2 teaspoon ground nutmeg
- 1 cup heavy cream
- 1 tablespoon fresh sage chopped
- 1/4 teaspoon cayenne pepper optional, for heat
- 2 tablespoons pumpkin seeds toasted, for garnish
Instructions
- Melt butter in a large pot over medium heat. Add diced onion and cook until softened, about 5 minutes. Stir in minced garlic and cook for another minute.
- Stir in the pumpkin puree, vegetable broth, salt, black pepper, and nutmeg. Bring to a simmer and cook for 10 minutes, stirring occasionally.
- Use an immersion blender to puree the soup until smooth. If using a regular blender, work in batches and return the soup to the pot.
- Reduce heat and stir in the heavy cream and chopped sage. Let simmer for 5 more minutes.
- Taste and adjust seasoning as needed. If using, stir in a pinch of cayenne for heat.
- Ladle into bowls and garnish with toasted pumpkin seeds. Serve warm.
Notes
- For extra depth of flavor, roast fresh pumpkin instead of using canned puree.
- Leftovers store well in an airtight container in the fridge for up to 4 days.
- Pair with garlic bread or a fall-inspired salad for a complete meal.
Andrew Gray is a seasoned food writer and blogger with a wealth of experience in the restaurant and catering industries. With a passion for all things delicious, Andrew has honed his culinary expertise through his work as a personal chef and caterer.
His love for food led him to venture into food writing, where he has contributed to various online publications, sharing his knowledge and insights on the culinary world. As the proud owner of CooksCrafter.com, Andrew covers a wide range of topics, including recipes, restaurant reviews, product recommendations, and culinary tips.
Through his website, he aims to inspire and educate fellow food enthusiasts, offering a comprehensive resource for all things food-related.