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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

    Cup of Yum
  1. Heat the oven to 400°F.
  2. 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.
  3. When the pumpkin is cooked and cool enough to handle, use a spoon to scoop out the flesh. This should make about 5 cups.
  4. Add butter to a large pot or Dutch oven, on medium heat; add shallots and sauté until tender, about 4 minutes.
  5. Add garlic and cook an additional minute.
  6. Add pumpkin and broth to the pot, along with sage, salt and pepper and bring to a boil. Simmer, covered for about 15 minutes.
  7. Blend in a blender or immersion blender and blend the soup until smooth.
  8. (Optional) Garnish with light sour cream or 0% Greek yogurt and sage.

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.