Pumpkin Soup with Herbs

Roasted pumpkin soup is a staple of American fall tables, when sugar pumpkins hit the markets. This version builds deep flavor from oven-roasted wedges, then simmers them with sage, thyme, and a splash of coconut milk or cream for a silky lunch bowl.

Serves 4 · 20 min prep · 55 min cook

Estimate for one serving

• 280 cal
• 6g protein
• 32g carbs
• 16g fat
• 3g fiber

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Ingredients

• 2 lb sugar pumpkin or pie pumpkin
• 1 medium yellow onion
• 2 medium carrots
• 2 celery stalks
• 3 garlic cloves
• 8 fresh sage leaves
• 4 fresh thyme sprigs
• 4 cups vegetable broth
• 3/4 cup coconut milk or half-and-half
• 2 tbsp olive oil
• 1/4 tsp ground cinnamon
• 1/8 tsp ground nutmeg
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1/4 cup pepitas
• 1/4 cup crème fraîche or plain yogurt

Instructions

1. 1Preheat the oven to 400°F. Halve the pumpkin, scoop out seeds, and cut into large wedges. Toss with a little olive oil, salt, and pepper, then roast cut-side down on a parchment-lined sheet pan until the flesh is fork-tender and lightly caramelized at the edges, 35 to 40 minutes.
2. 2While the pumpkin roasts, dice the onion, carrots, and celery. Warm the remaining olive oil in a heavy Dutch oven or soup pot over medium heat. Add the diced vegetables and salt; cook, stirring occasionally, until softened and fragrant, about 8 minutes.
3. 3Mince the garlic and chop most of the sage, reserving a few whole leaves for garnish. Stir the garlic, chopped sage, thyme sprigs, cinnamon, and nutmeg into the pot and cook just until aromatic, 60 seconds.
4. 4When the pumpkin is cool enough to handle, scoop the flesh from the skin and add it to the pot along with the vegetable broth. Bring to a gentle simmer, cover partially, and cook 12 to 15 minutes so the flavors marry.
5. 5Remove the thyme sprigs. Use an immersion blender to purée the soup until completely smooth and velvety, or carefully transfer in batches to a countertop blender. Return the soup to the pot if needed.
6. 6Stir in the coconut milk or half-and-half and warm through over low heat without boiling. Taste and adjust salt and pepper; the soup should taste round and lightly spiced.
7. 7Ladle into bowls, swirl a spoonful of crème fraîche, and top with toasted pepitas and the reserved fried or fresh sage leaves. Serve hot with crusty bread or pack in a thermos for a work-friendly lunch.