Description
This Roasted Pumpkin Sage Soup is a creamy, comforting dish perfect for fall. Roasting the pumpkins brings out their natural sweetness while the fresh sage adds a fragrant, earthy flavor. Topped with a dollop of reduced fat sour cream or Greek yogurt, this soup is both healthy and delicious, making it an ideal first course or light meal.
Ingredients
Scale
Pumpkin and Roasting
- 2 medium sugar pumpkins or pumpkin pie pumpkins (about 6 lbs total)
Sauté and Soup Base
- 1 tbsp butter (or olive oil for dairy-free/Whole30)
- 3/4 cup shallots, diced
- 3 cloves garlic, chopped
Liquids and Seasonings
- 4 cups fat-free, low sodium chicken broth (or vegetable stock for vegetarians)
- 1 tbsp fresh sage (plus more for garnish)
- Salt and fresh pepper, to taste
Garnish (optional)
- Reduced fat sour cream or 0% Greek yogurt
Instructions
- Preheat and Prepare Pumpkin: Heat the oven to 400°F. Using a heavy, sharp knife, carefully cut the pumpkins in half. Scoop out the seeds and place them on a baking sheet for roasting.
- Roast Pumpkin and Seeds: Place the pumpkin halves cut-side down on a baking sheet. Roast the pumpkins and seeds for 1 to 1½ hours, until the pumpkin flesh is soft and easily pierced with a fork.
- Cool and Scoop Pumpkin Flesh: Remove the pumpkins from the oven and let them cool enough to handle safely. Use a spoon to scoop out the soft flesh from the pumpkin shells; this should yield about 5 cups of flesh.
- Sauté Aromatics: In a large pot or Dutch oven over medium heat, melt the butter or heat the olive oil. Add the diced shallots and sauté until tender and translucent, about 4 minutes. Add the chopped garlic and cook for an additional minute until fragrant.
- Combine Ingredients and Simmer: Add the roasted pumpkin flesh and the chicken broth (or vegetable stock) to the pot. Stir in the fresh sage, and season with salt and fresh pepper to taste. Bring the mixture to a boil, then reduce to a simmer, cover, and cook for about 15 minutes to allow flavors to meld.
- Blend Soup to Smooth Consistency: Using an immersion blender or transferring the mixture carefully to a countertop blender, blend the soup until smooth and creamy.
- Serve and Garnish: Ladle the soup into bowls and garnish optionally with a dollop of reduced fat sour cream or 0% Greek yogurt and a sprinkling of fresh sage leaves for a beautiful presentation.
Notes
- Pumpkin season is at its peak during fall, making this soup a seasonal favorite that warms and comforts.
- Using hollowed-out roasted pumpkins as serving bowls creates an impressive and festive presentation.
- The soup is easily adapted for vegetarians by substituting chicken broth for vegetable stock.
- For a dairy-free or Whole30 version, replace butter with olive oil and omit sour cream garnish.
Nutrition
- Serving Size: 1 and 3/4 cups
- Calories: 138 kcal
- Sugar: 9 g
- Sodium: 459 mg
- Fat: 3 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 1.3 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 7 g
- Protein: 6 g
- Cholesterol: 6 mg
