Save A comforting, velvety soup featuring roasted pumpkin, hearty chickpeas, and aromatic sage—perfect as a nourishing main course for chilly days.
I first served this soup at a family autumn gathering, and everyone went back for seconds. The warm flavors and creamy consistency made it an instant favorite, especially on cold evenings.
Ingredients
- Pumpkin: 800 g (such as butternut or Hokkaido), peeled and cubed
- Onion: 1 large, chopped
- Garlic: 2 cloves, minced
- Carrot: 1 medium, diced
- Celery: 1 stalk, diced
- Canned Chickpeas: 400 g, drained and rinsed
- Vegetable Stock: 1 L (gluten-free if needed)
- Olive Oil: 2 tbsp, divided
- Fresh Sage Leaves: 1 tbsp, finely chopped (plus extra for garnish)
- Ground Cumin: 1 tsp
- Ground Nutmeg: 1/2 tsp
- Salt and Freshly Ground Black Pepper: to taste
- Pumpkin Seeds: 2 tbsp, toasted (optional)
- Plant-Based Cream: A drizzle, e.g. oat or soy (optional)
Instructions
- Roast Pumpkin:
- Preheat oven to 200°C (390°F). Toss pumpkin cubes with 1 tbsp olive oil, salt, and pepper. Spread on a baking sheet and roast for 20 minutes, or until golden and tender.
- Sauté Vegetables:
- While pumpkin roasts, heat remaining olive oil in a large pot over medium heat. Add onion, carrot, and celery; sauté for 5, 6 minutes until softened.
- Add Aromatics:
- Add garlic, sage, cumin, and nutmeg. Cook for 1 minute until fragrant.
- Simmer Soup:
- Stir in roasted pumpkin, chickpeas, and vegetable stock. Bring to a boil, reduce heat, and simmer for 10, 15 minutes.
- Blend:
- Use immersion blender to puree soup until smooth and creamy (or blend in batches in a countertop blender). Adjust seasoning to taste.
- Serve:
- Serve hot, garnished with pumpkin seeds, extra sage, and a swirl of plant-based cream if desired.
Save Making this soup together with my kids is now a seasonal tradition. They love helping with blending and garnishing, turning dinner into a fun family moment.
Nutritional Information
Each serving provides about 260 calories, 7 g total fat, 39 g carbohydrates, and 9 g protein, making it a filling and balanced plant-based meal.
Serving Suggestions
Pairs beautifully with crusty gluten-free bread and a crisp white wine. Add a leafy salad for extra freshness.
Flavor Variations
Substitute sweet potato for half the pumpkin, or try adding smoked paprika for a hint of warmth. A touch of chili flakes can add gentle heat for spice lovers.
Save This hearty soup is sure to become a staple in your cold-weather recipe rotation. Let its velvety texture and aromatic flavors warm you up any night of the week.
Recipe FAQ
- → What type of pumpkin works best for this soup?
Varieties like butternut or Hokkaido pumpkin are ideal due to their sweet, smooth flesh that roasts well and blends into a creamy base.
- → Can I adjust the texture of the soup?
Yes! For a chunkier texture, reserve some roasted pumpkin cubes and chickpeas before blending, then stir them back in at the end.
- → What herbs enhance the flavor in this dish?
Fresh sage leaves add a fragrant and slightly peppery note, balancing the sweetness of roasted pumpkin and earthiness of chickpeas.
- → Are there suitable alternatives to pumpkin in this soup?
You can substitute sweet potato for half of the pumpkin for a subtle variation in flavor and texture.
- → What garnish complements this dish best?
Toasted pumpkin seeds provide a crunchy contrast, and a light drizzle of plant-based cream adds richness without overpowering the flavors.