Save to Pinterest A comforting, velvety soup featuring roasted pumpkin, hearty chickpeas, and aromatic sage—perfect as a nourishing main course for chilly days.
On my first attempt with this soup, the kitchen filled with the earthy aroma of sage and roasting pumpkin. I always love how the blend of chickpeas and vegetables comes together for a smooth, warming texture.
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
- Chickpeas: 400 g canned, drained and rinsed
- Vegetable stock: 1 L (gluten-free if needed)
- Olive oil: 2 tbsp
- Fresh sage leaves: 1 tbsp, finely chopped (plus extra for garnish)
- Ground cumin: 1 tsp
- Ground nutmeg: 1/2 tsp
- Salt and black pepper: To taste
- Pumpkin seeds (optional): 2 tbsp, toasted
- Plant-based cream (optional): A drizzle, oat or soy
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Instructions
- Roast Pumpkin:
- Preheat oven to 200°C (390°F). Toss pumpkin cubes with 1 tbsp olive oil, salt, and pepper. Spread on baking sheet and roast for 20 minutes until golden and tender.
- Sauté Aromatics:
- While pumpkin roasts, heat remaining olive oil in large pot over medium heat. Add onion, carrot, and celery. Sauté 5–6 minutes until softened.
- Add Herbs & Spices:
- Add garlic, sage, cumin, and nutmeg. Cook 1 minute until fragrant.
- Simmer Soup:
- Stir in roasted pumpkin, chickpeas, and vegetable stock. Bring to boil, reduce heat, and simmer 10–15 minutes.
- Blend & Season:
- Use immersion blender to puree soup until smooth and creamy (or blend in batches in countertop blender). Adjust seasoning to taste.
- Serve:
- Serve hot, garnished with toasted pumpkin seeds, extra sage, and a swirl of plant-based cream if desired.
Save to Pinterest Our family loves ladling this soup into big bowls for dinner on cold evenings. My kids always want extra toasted pumpkin seeds on top.
Pairings & Serving Ideas
Serve alongside crusty gluten-free bread or pair with a crisp white wine for a memorable meal.
Allergen & Nutrition Info
Contains none of the major allergens. Nutritional value per serving: 260 calories, 7 g fat, 39 g carbohydrates, 9 g protein.
Substitutions & Variations
Swap half the pumpkin for sweet potato or add a sprinkle of smoked paprika for depth. Garnish with extra sage or thyme if desired.
Save to Pinterest This soup is perfect for prepping ahead or freezing. Enjoy a bowl whenever you need something warm and wholesome.
Questions & Answers
- → What type of pumpkin works best for this soup?
Butternut or Hokkaido pumpkins are ideal due to their sweet, creamy flesh that roasts well and blends smoothly.
- → Can I make the soup chunkier?
Yes, reserve some roasted pumpkin cubes and chickpeas before blending, then stir them back in at the end for added texture.
- → Are there suitable substitutions for pumpkin?
Sweet potato can be used to replace half of the pumpkin, offering a slightly different sweetness and texture.
- → How should I store leftovers?
Keep leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove before serving.
- → What garnishes complement this soup?
Toasted pumpkin seeds and a drizzle of plant-based cream add crunch and creaminess, enhancing the overall flavor.
- → Is this soup gluten-free and vegan?
Yes, using gluten-free vegetable stock and plant-based cream ensures it is suitable for gluten-free and vegan diets.
