Roasted Pumpkin Soup with Sage (Vegan & Creamy)

When fall rolls in and pumpkins start popping up everywhere, this roasted pumpkin soup with sage becomes a must-have in my kitchen. It’s creamy, warming, and full of that earthy sweetness we all crave in the colder months. The roasting process deepens the pumpkin’s flavor, while fresh sage adds a rustic, savory touch that feels like autumn in a bowl.

Whether you’re planning a cozy weeknight dinner, a meal-prep lunch, or even a festive starter for Thanksgiving, this soup ticks all the boxes: vegan, nourishing, and irresistibly comforting.

Why You’ll Love This Recipe

• Seasonal & cozy – The perfect way to celebrate pumpkin season.

• Naturally creamy – No dairy needed thanks to roasted pumpkin and coconut milk.

• Simple & wholesome – Just a handful of ingredients create big flavor.

• Meal-prep friendly – Stores well in the fridge or freezer for quick meals.

Ingredients You’ll Need

• 1 medium pumpkin (about 3–4 cups roasted flesh)

• 1 tablespoon olive oil

• 1 large onion, chopped

• 3 garlic cloves, minced

• 4 cups vegetable broth

• 1 cup coconut milk (or other plant-based milk/cream)

• 4–5 fresh sage leaves (plus more for garnish)

• ½ teaspoon ground nutmeg

• Salt and pepper, to taste

Optional toppings: roasted pumpkin seeds, swirl of coconut cream, extra crispy sage leaves.

Step-by-Step Instructions

Step 1: Roast the Pumpkin

• Preheat your oven to 400°F (200°C).

• Cut the pumpkin in half, scoop out the seeds, and place it on a baking sheet. Drizzle with a little olive oil and roast for 35–40 minutes, until tender and caramelized at the edges. Scoop out the flesh and set aside.

Step 2: Build the Flavor Base

• In a large pot, heat olive oil over medium heat. Add onion and cook until translucent, about 5 minutes.

• Stir in garlic and sage leaves, cooking until fragrant.

Step 3: Blend It Smooth

• Add the roasted pumpkin flesh, vegetable broth, nutmeg, salt, and pepper. Bring to a simmer for 10 minutes.

• Transfer to a blender (or use an immersion blender) and blend until silky smooth.

Step 4: Add Creaminess

• Return the soup to the pot and stir in coconut milk. Warm through, adjusting seasoning to taste.

Step 5: Serve & Garnish

• Ladle into bowls and top with roasted pumpkin seeds, a swirl of coconut cream, and extra crispy sage if you’d like.

Tips & Variations

• Make it smoky: Add a dash of smoked paprika.

• Spice it up: Stir in a pinch of chili flakes or cayenne.

• Switch the squash: This recipe also works beautifully with butternut squash or kabocha.

• Meal prep tip: Freeze portions in airtight containers for up to 3 months.

What to Serve With Pumpkin Soup

This soup pairs beautifully with:

• Crusty sourdough bread

• Vegan grilled cheese

• A fresh fall salad with apples and walnuts

Final Thoughts

This roasted pumpkin soup with sage is proof that simple ingredients can create something extraordinary. Roasting the pumpkin brings out its natural sweetness, while sage and nutmeg give it that cozy autumnal depth. It’s elegant enough for a holiday starter, yet easy enough for any weeknight.

🍂 Grab your pumpkin and let this soup warm up your fall evenings!