Roasted Pumpkin Soup with Sizzled Sage

Why You’ll Love This Recipe

• Deep, naturally sweet flavor from roasted squash and sweet potato

• Creamy texture without any added cream

• Warming spices like paprika and coriander add subtle depth

• Crispy sage and toasted seeds create irresistible texture

• Perfect for cozy dinners or light lunches

• Easy to make with simple, wholesome ingredients

• Naturally vegetarian and easy to adapt

Ingredients

(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)

2 tablespoon avocado oil or olive oil
1 butternut squash or pumpkin, peeled, deseeded and chopped into 1.5cm chunks (400g)
1 sweet potato, peeled and chopped into 1.5cm chunks (or use all butternut and add 180g more butternut)
1 medium leek or onion, diced
1 inch fresh ginger, grated
3 garlic cloves, minced
½ teaspoon paprika
½ teaspoon ground coriander
1.5 l vegetable stock
Salt and pepper to taste
2 tablespoon olive oil
10 – 16 sage leaves
3 tablespoon mixed sunflower and pumpkin seeds
Pinch of sumac or red pepper flakes

Directions

1. Preheat the oven to 200°C (180°C fan). Place the butternut squash and sweet potato on a lined baking tray. Toss with 1 tablespoon oil and a generous pinch of salt. Roast for 30 minutes, or until soft and lightly caramelized.

2. In a large soup pan, heat 1 tablespoon oil over medium heat. Add the diced leek or onion and sauté for 2–3 minutes until softened. Stir in the grated ginger and minced garlic, cooking for another minute until fragrant.

3. Add the roasted squash and sweet potato to the pan along with paprika, ground coriander, vegetable stock, salt, and pepper. Bring to a boil, then reduce to a gentle simmer and cook for about 15 minutes to allow the flavors to blend.

4. Carefully transfer the soup to a blender and blend until completely smooth and velvety. Return to the pot if needed and adjust seasoning.

5. In a small pan, heat 2 tablespoons olive oil over low heat. Add the sage leaves to one side of the pan and the mixed seeds to the other. Cook for about 2 minutes, until the sage turns crisp and the seeds are lightly toasted.

6. Ladle the soup into bowls and top with crispy sage, toasted seeds, a drizzle of the infused oil, and a pinch of sumac or red pepper flakes. Finish with freshly ground black pepper.

Servings and timing

Servings: 2
Prep time: 10 minutes
Cook time: 40 minutes
Total time: 50 minutes

Variations

• Make it creamy by adding a splash of coconut milk before blending.

• Swap sweet potato for carrot for a slightly lighter flavor.

• Add a pinch of chili powder for extra warmth.

• Stir in a spoonful of Greek yogurt when serving for tanginess.

• Use rosemary instead of sage for a different herbal note.

• Top with homemade croutons for added crunch.

Storage/Reheating

Store leftover soup in an airtight container in the refrigerator for up to 4 days.

To reheat, warm gently on the stovetop over medium-low heat, stirring occasionally. Add a splash of water or stock if the soup has thickened too much.

This soup also freezes well for up to 3 months. Thaw overnight in the refrigerator before reheating.

FAQs

Can I use only butternut squash and skip the sweet potato?

Yes, simply increase the amount of butternut squash by about 180g to maintain the same volume and texture.

Can I make this soup ahead of time?

Absolutely. The flavors deepen after a day, making it perfect for meal prep.

Do I need to peel the squash?

Yes, peeling ensures a smoother texture when blended.

Can I skip the blender?

For the creamiest result, blending is recommended. A hand blender works well if you prefer not to transfer the soup.

Is this soup vegan?

Yes, as long as you stick to plant-based toppings.

What can I use instead of sage?

Rosemary or thyme make excellent alternatives.

How do I make the soup thicker?

Reduce the stock slightly or simmer uncovered for a few extra minutes.

Can I add protein to this soup?

You can top it with roasted chickpeas or stir in red lentils while simmering.

Why roast the vegetables first?

Roasting enhances their natural sweetness and adds depth of flavor.

Can I serve this cold?

While best enjoyed warm, it can be served slightly chilled as a seasonal starter.

Conclusion

Roasted Pumpkin Soup with Sizzled Sage is a simple yet impressive dish packed with comforting flavors and nourishing ingredients. The roasted vegetables create natural sweetness, while crispy sage and toasted seeds bring texture and aroma to every spoonful. Whether served as a cozy dinner or prepared ahead for the week, this soup is a delicious way to celebrate seasonal produce.