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- 1 medium sugar pumpkin (approximately 3-4 lb), peeled, seeded, and cubed - 1 large onion, finely diced - 3 cloves garlic, minced - 4 cups vegetable broth (homemade or store-bought) - 1 cup full-fat coconut milk (for creaminess) - 2 tablespoons extra virgin olive oil - 1 tablespoon fresh sage, finely chopped (or 1 teaspoon dried sage) - 1 teaspoon ground cumin for warmth - Salt and freshly ground pepper, to taste - 1 tablespoon pure maple syrup (optional, for a touch of sweetness) - Pumpkin seeds, toasted, for garnish The core ingredients in this soup shine in flavor and health. - Sugar Pumpkin: This pumpkin is sweet and rich in vitamins A and C. It adds a lovely texture. - Onion and Garlic: Both add a strong base flavor. They are also good for heart health. - Coconut Milk: This gives the soup a creamy texture. It is also dairy-free. - Sage: This herb brings earthiness. It also aids digestion. - Cumin: This spice adds warmth. It may help boost your immune system. - Maple Syrup: This natural sweetener gives a hint of sweetness. It’s optional for those who like it sweeter. You can easily adapt this soup for different diets. - For Vegan: Use vegetable broth and keep the coconut milk. This soup is already vegan-friendly. - For Gluten-Free: All ingredients are gluten-free, so you’re safe! - For Dairy-Free: The coconut milk is a great substitute for cream. It keeps things creamy without dairy. - For Low-Carb: You can use zucchini or cauliflower instead of pumpkin. This keeps the soup low in carbs while still tasty. Feel free to mix and match ingredients to suit your needs while keeping the heart of this cozy fall dish intact. {{ingredient_image_2}} 1. Start by peeling and cubing the sugar pumpkin. You want about 3-4 pounds of pumpkin. 2. Dice one large onion finely. Mince three cloves of garlic. 3. In a large pot, heat two tablespoons of olive oil over medium heat. 4. Add the diced onion and sauté for about five minutes. Stir until the onion is soft. 5. Then, add the minced garlic for one more minute. It should smell great but not brown. 6. Now, add the cubed pumpkin, four cups of vegetable broth, chopped sage, ground cumin, and a pinch of salt and pepper. 7. Stir all ingredients well. Bring it to a rolling boil, then reduce to a gentle simmer. 8. Cover the pot with a lid. Let it simmer for 25-30 minutes or until the pumpkin is tender. - Always choose a sugar pumpkin. It has the best flavor for soups. - Cut pumpkin into even cubes. This helps it cook evenly. - Simmer gently. This keeps the flavors bright and fresh. - Taste as you go. Adjust salt and pepper to your liking. - If using an immersion blender, blend the soup right in the pot. - For a traditional blender, let the soup cool a bit first. - Blend in batches if needed. Pour the soup back into the pot after blending. - Once blended, add one cup of coconut milk. This gives the soup a rich creaminess. - You can add one tablespoon of maple syrup for a touch of sweetness if you wish. - Stir well and warm on low heat before serving. To boost the flavor of your Harvest Pumpkin & Sage Soup, use fresh ingredients. Fresh sage adds a bright note that dried sage cannot match. You can also add a pinch of nutmeg for warmth. If you love a bit of sweetness, stir in maple syrup. This adds depth without overpowering the pumpkin taste. Don’t forget to taste as you go. Adjust the salt and pepper to your liking. This small step makes a big difference. Serve the soup hot in warm bowls. This keeps it cozy and inviting. For a lovely touch, drizzle some extra coconut milk or olive oil on top. It gives a nice visual and adds creaminess. Garnish with toasted pumpkin seeds and fresh sage leaves. This adds crunch and a pop of color. Enjoy the soup with crusty bread for a filling meal. Pair your soup with seasonal sides for a complete meal. A simple mixed green salad with a light vinaigrette works well. You can also serve roasted vegetables. Their earthy flavors match the soup nicely. For a heartier option, try a grilled cheese sandwich. The gooey cheese complements the soup's creaminess. These pairings make your cozy meal even more enjoyable. Pro Tips Choose the Right Pumpkin: Selecting a sugar pumpkin yields the sweetest flavor and smoothest texture for your soup. Look for one that feels heavy for its size and has a firm, unblemished skin. Blend for a Creamy Consistency: For the creamiest soup, ensure you blend until completely smooth. An immersion blender makes this easy, but a traditional blender works just as well if you let the soup cool slightly before blending. Adjust Seasoning to Taste: After adding the coconut milk, take a moment to taste and adjust the seasoning. A pinch of salt or a dash more cumin can elevate the flavors wonderfully. Garnish for Presentation: Elevate your serving by garnishing with toasted pumpkin seeds and a drizzle of coconut milk or olive oil. Fresh sage leaves also add a beautiful pop of color and flavor. {{image_4}} You can switch up the pumpkin with butternut squash or sweet potatoes. Both options add a nice sweetness. If you want to try a spicy kick, use acorn squash. For a twist, add roasted carrots or parsnips for depth. To make this soup dairy-free and vegan, stick with coconut milk. You can also use almond or cashew milk for a different flavor. Avoid adding any cream or dairy products. The soup remains rich and creamy with these alternatives. Want more texture? Add in some cooked quinoa or lentils. They add protein and heartiness. For flavor, toss in a pinch of nutmeg or a splash of apple cider vinegar. Both enhance the natural sweetness of the pumpkin. Topping the soup with crispy shallots or sautéed mushrooms adds a delightful crunch. To store leftover soup, let it cool first. Put it in an airtight container. Make sure to seal it well. You can keep it in the fridge for up to three days. If you want it to last longer, freezing is a good option. For long-term storage, use freezer-safe containers. Leave some space at the top for expansion. Label the containers with the date. You can freeze the soup for up to three months. When ready to eat, thaw it in the fridge overnight. Reheat your soup gently on the stove. Use low heat to avoid burning. Stir often to keep it smooth. If it seems thick, add a little water or broth. You want it warm but not boiling, to keep the flavors fresh. Enjoy your cozy soup again! You can keep this soup in the fridge for about 3 to 5 days. Make sure to store it in an airtight container. If you want to save it longer, you can freeze it. Frozen soup lasts for about 2 to 3 months. Just thaw it in the fridge before reheating. Yes, you can use canned pumpkin. It saves time and is still tasty. Choose a can of pure pumpkin, not pumpkin pie filling. Use about 2 cups of canned pumpkin in place of the fresh. Just heat it with the other ingredients as usual. Pair the soup with a crunchy side salad for balance. A warm, crusty bread also works well. You can add a grilled cheese sandwich for comfort. If you like, serve it with roasted vegetables for extra flavor. This blog post covered everything you need to make Harvest Pumpkin & Sage Soup. You learned about key ingredients, their benefits, and possible substitutions. I shared steps for preparation and tips for perfecting your cooking and blending. We explored ways to enhance flavor and different variations to try. In the end, you'll have a delicious soup to enjoy this fall. Make it your own and share it with friends and family. Happy cooking!

Harvest Pumpkin & Sage Soup

A creamy and comforting pumpkin soup infused with sage and spices, perfect for fall.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Main Course
Cuisine American
Servings 4
Calories 250 kcal

Ingredients
  

  • 1 medium sugar pumpkin, peeled, seeded, and cubed
  • 1 large onion, finely diced
  • 3 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 cup full-fat coconut milk
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon fresh sage, finely chopped
  • 1 teaspoon ground cumin
  • to taste salt and freshly ground pepper
  • 1 tablespoon pure maple syrup (optional)
  • to taste pumpkin seeds, toasted, for garnish

Instructions
 

  • In a large pot, heat the olive oil over medium heat. Once hot, add the diced onion. Sauté for about 5 minutes, stirring occasionally, until the onions are translucent and fragrant.
  • Add the minced garlic to the pot and sauté for an additional minute, ensuring it doesn’t brown, just until fragrant.
  • Introduce the cubed pumpkin, vegetable broth, chopped sage, ground cumin, and a pinch of salt and pepper to the pot. Stir to combine all ingredients well. Bring the mixture to a rolling boil, then reduce the heat to a gentle simmer.
  • Cover the pot with a lid and let the soup simmer for approximately 25-30 minutes, or until the pumpkin is fork-tender.
  • Once the pumpkin is cooked through, remove the pot from heat. If you have an immersion blender, use it to carefully puree the soup until smooth. If using a traditional blender, let the soup cool slightly before transferring it in batches. Blend until velvety and return to the pot.
  • Stir in the creamy coconut milk and, if desired, the maple syrup for added sweetness. Taste the soup and adjust the seasoning with salt and pepper as needed.
  • Return the pot to low heat and warm the soup for another 5 minutes, ensuring it does not boil. Once heated through, it’s ready to serve.

Notes

For an elegant touch, drizzle with extra coconut milk or olive oil and garnish with toasted pumpkin seeds and fresh sage leaves.
Keyword fall recipes, pumpkin soup, vegan