Pumpkin Soup with Sage and Toasted Pumpkin Seeds

"This pumpkin soup recipe is creamy and healthy which makes it a great addition on your holiday dinner table."
-- @kale8298
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  • Recipe Card
Serves or Makes: 4

Recipe Card


  • 4 tablespoons olive oil, divided
  • 1 large yellow onion, chopped
  • 4 large or 6 medium garlic cloves, pressed or minced
  • ½ teaspoon sea salt
  • Tiny dash of cayenne pepper (optional)
  • Freshly ground black pepper
  • 4 cups (32 ounces) vegetable broth
  • 8 leaves of sage
  • ¼ cup green pumpkin seeds


  • Step 1

    Preheat oven to 180 degrees, and line a baking sheet with parchment paper for easy cleanup. Carefully halve the pumpkin and scoop out the seeds.

  • Step 2

    Slice each pumpkin further to make quarters. Brush or rub 1 tablespoon of olive oil over the flesh of the pumpkin and place the quarters, cut sides down, onto the baking sheet. Roast for 35 minutes or longer, until the orange flesh is easily pierced through with a fork. Set it aside to cool for a few minutes.

  • Step 3

    Heat the remaining 3 tablespoons olive oil in an oven or heavy-bottomed pot over medium heat. Once the oil is shimmering, add onion, garlic and salt to the skillet. Stir to combine. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes. In the meantime, peel the pumpkin skin off the pumpkins and discard the skin.

  • Step 4

    Add freshly ground black pepper. Use your stirring spoon to break up the pumpkin a bit. Pour in the broth. Bring the mixture to a boil, then reduce heat and simmer for about 15 minutes.

  • Step 5

    While the soup is cooking, toast the green pumpkin seeds in a medium skillet over medium-low heat, stirring frequently, until fragrant, golden and making little popping noises, but not burnt. Transfer green pumpkin seeds to a bowl to cool.

  • Step 6

    Once the pumpkin mixture is done cooking. Remove the soup from heat and let it cool slightly. You can use an immersion blender to blend this soup in the pot. Or a stand blender, which yields a creamier result—working in batches, transfer the contents of the pan to a blender. Transfer the puréed soup to a serving bowl and repeat with the remaining batches.

  • Step 7

    Taste and adjust if necessary.

  • Step 8

    Ladle the soup into individual bowls. Sprinkle green pumpkin seeds over the soup, add some sage cut in Julienne and serve. Let leftover soup cool completely before transferring it to a proper storage container and refrigerating it for up to 1 day.

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