5.0 from 120 votes
Easy, Creamy Pumpkin Sage Soup (with canned pumpkin)
This Easy, Savory Pumpkin Soup Recipe takes only 15 minutes since it uses canned pumpkin puree, flavored with fresh sage and pumpkin pie spice.
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 4 servings
Calories: 276 kcal
Course:
Others
Cuisine:
Vegetarian , gluten-free
Ingredients
- 2 tablespoons butter
- 1 onion diced (yellow, white, or sweet)
- 1 tablespoon chopped fresh sage (or 1 teaspoon dried)
- 1 teaspoon pumpkin pie spice
- 4 cups chicken or vegetable broth
- 30 oz. pumpkin puree (two small or one big can, or homemade)
- 1/2 cup heavy cream
- kosher salt and black pepper to taste
- more fresh sage, heavy cream, and fresh cracked pepper for garnish (optional)
Instructions
- In a large pot, melt the butter (2 tablespoons) over medium heat. Add the diced onion and sauté until softened and starting to brown. Add the chopped fresh sage (1 tablespoon) and pumpkin pie spice (1 teaspoon) and stir until onions are coated and spices are fragrant.
- Add the chicken or vegetable broth (4 cups) and the pumpkin puree (30 oz.). Bring to a gentle boil. Turn off the heat and puree the soup, using an immersion blender or standing blender. Stir in the heavy cream (½ cup). Season to taste with kosher salt and black pepper.
- Serve, garnishing with fresh cracked pepper, fresh sage, and a swirl of heavy cream if you like.
Cup of Yum
Notes
- Make it vegan: make sure to use vegetable broth, use olive oil or coconut oil instead of butter, and use a can of full-fat coconut milk instead of heavy cream.
- Leftovers can be frozen in an airtight container for up to 6 months, or refrigerated for up to 3-5 days.
- Soup too thin or thick? If it's too thin, let it simmer for a while (before adding the cream) until it thickens. If it's too thick, just add more broth or some water.
- Use fresh pumpkin by peeling and dicing it and adding it to soup after bringing the broth to a boil. Simmer until the pumpkin is tender then use your immersion blender or standing blender to puree it. You can also roast the pumpkin and then add it to the soup as well.
- Like things sweet? Add 1-2 tablespoons of honey, maple syrup, or brown sugar to the soup to add a hint of sweetness.
Nutrition Information
Serving
2cups
Calories
276kcal
(14%)
Carbohydrates
24g
(8%)
Protein
8g
(16%)
Fat
19g
(29%)
Saturated Fat
11g
(55%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Trans Fat
1g
Cholesterol
56mg
(19%)
Sodium
144mg
(6%)
Potassium
711mg
(20%)
Fiber
7g
(28%)
Sugar
9g
(18%)
Vitamin A
33704IU
(674%)
Vitamin C
11mg
(12%)
Calcium
99mg
(10%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 276
% Daily Value*
| Serving | 2cups | |
| Calories | 276kcal | 14% |
| Carbohydrates | 24g | 8% |
| Protein | 8g | 16% |
| Fat | 19g | 29% |
| Saturated Fat | 11g | 55% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 1g | 50% |
| Cholesterol | 56mg | 19% |
| Sodium | 144mg | 6% |
| Potassium | 711mg | 15% |
| Fiber | 7g | 28% |
| Sugar | 9g | 18% |
| Vitamin A | 33704IU | 674% |
| Vitamin C | 11mg | 12% |
| Calcium | 99mg | 10% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.