5.0 from 12 votes
Roasted Pumpkin Sage Soup
Pumpkin season is in full swing, and this pumpkin sage soup is the perfect first course for any meal. Totally optional, but I love using hollowed out pumpkins as a bowl for a beautiful presentation.
Prep Time
5 mins
Cook Time
1 hr 5 mins
Total Time
1 hr 45 mins
Servings: 5 servings
Calories: 1375 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 2 medium (6 lbs total sugar pumpkins or pumpkin pie pumpkins)
- 1 tbsp butter (olive oil for dairy-free or whole30)
- 3/4 cup shallots (diced)
- 3 cloves garlic (chopped)
- 4 cups fat free (low sodium chicken broth (vegetarians can use vegetable stock))
- 1 tbsp fresh sage (plus more for garnish)
- Salt and fresh pepper to taste
- reduced fat sour cream for garnish ((optional))
Instructions
- Heat the oven to 400°F.
- Using a heavy, sharp knife, cut the pumpkins in half. Scoop out seeds and place on a baking sheet; bake for 1 - 1-1/2 hours.
- When the pumpkin is cooked and cool enough to handle, use a spoon to scoop out the flesh. This should make about 5 cups.
- Add butter to a large pot or Dutch oven, on medium heat; add shallots and sauté until tender, about 4 minutes.
- Add garlic and cook an additional minute.
- Add pumpkin and broth to the pot, along with sage, salt and pepper and bring to a boil. Simmer, covered for about 15 minutes.
- Blend in a blender or immersion blender and blend the soup until smooth.
- (Optional) Garnish with light sour cream or 0% Greek yogurt and sage.
Cup of Yum
Nutrition Information
Serving
1and 3/4 cups
Calories
137.5kcal
(7%)
Carbohydrates
25g
(8%)
Protein
6g
(12%)
Fat
3g
(5%)
Saturated Fat
1.5g
(8%)
Cholesterol
6mg
(2%)
Sodium
459mg
(19%)
Fiber
7g
(28%)
Sugar
9g
(18%)
Nutrition Facts
Serving: 5servings
Amount Per Serving
Calories 1375
% Daily Value*
| Serving | 1and 3/4 cups | |
| Calories | 137.5kcal | 7% |
| Carbohydrates | 25g | 8% |
| Protein | 6g | 12% |
| Fat | 3g | 5% |
| Saturated Fat | 1.5g | 8% |
| Cholesterol | 6mg | 2% |
| Sodium | 459mg | 19% |
| Fiber | 7g | 28% |
| Sugar | 9g | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.