Ingredients
Scale
- 1 medium Pumpkin (or butternut squash)
- 1 bulb Garlic (or shallots for a milder taste)
- 1 medium Onion (yellow or white)
- 2 tablespoons Olive Oil (or avocado oil)
- 4 cups Vegetable Broth (low-sodium preferred)
- 1 teaspoon Ground Sage (or fresh sage)
- to taste Salt
- to taste Black Pepper
- 1 cup Fresh Sage Leaves (or ground sage)
- 1 cup Fresh Basil Leaves (or parsley)
- 1/4 cup Parmesan Cheese (optional, or nutritional yeast for vegan)
- 1/2 cup Heavy Cream or Coconut Milk
- 1/2 cup Pumpkin Seeds (or sunflower seeds)
- to taste Red Pepper Flakes
- 1 teaspoon Paprika
Instructions
- Preheat your oven to 400°F (200°C). Cut the pumpkin in half, scoop out the seeds, and remove the skin.
- Place the pumpkin halves on a baking sheet with the whole bulb of garlic and drizzle with olive oil. Roast for about 30-40 minutes until tender.
- In a large pot, heat olive oil over medium heat and sauté chopped onion until translucent.
- Once the pumpkin and garlic are ready, scoop the flesh from the pumpkin and squeeze roasted garlic from its skin; add both to the pot.
- Pour in the vegetable broth, bring to a boil, then add ground sage, salt, and black pepper. Let it simmer for about 10 minutes.
- Blend the soup until smooth, then stir in fresh sage, basil, Parmesan (if using), and heavy cream or coconut milk.
- Adjust seasoning as needed.
Notes
For a deeper flavor, add balsamic vinegar while blending. For a smoother texture, strain the blended soup. Adjust heat level by modifying red pepper flakes.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Roasting and Blending
- Cuisine: American
- Diet: Vegetarian
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 7g
- Sodium: 450mg
- Fat: 18g
- Saturated Fat: 7g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 5g
- Protein: 8g
- Cholesterol: 20mg