Save A comforting, velvety soup featuring roasted pumpkin, hearty chickpeas, and aromatic sage—perfect as a nourishing main course for chilly days.
I first made this soup to warm my family during a blustery autumn evening when we craved something filling but also wholesome. The roasted pumpkin adds a subtle sweetness, and the chickpeas make it satisfyingly creamy without any dairy.
Ingredients
- Pumpkin: 800 g (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
- 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 (e.g. oat or soy)
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 Vegetables:
- While pumpkin roasts, heat remaining olive oil in large pot over medium heat. Add onion, carrot, and celery. Cook 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 boil, then reduce heat and simmer for 10, 15 minutes.
- Blend Soup:
- Use immersion blender to puree until smooth and creamy (or blend in batches in countertop blender). Adjust seasoning as needed.
- Serve:
- Serve hot, garnished with toasted pumpkin seeds, extra sage, and a swirl of plant-based cream if desired.
Save Sharing this soup with my family is a tradition every October. We gather around the table, passing the warm bowls and adding our favorite garnishes for extra crunch and flavor.
Nutrition Information
Each serving contains approximately 260 calories, 7 g fat, 39 g carbohydrates, and 9 g protein, making it a balanced meal for lunch or dinner.
Serving Suggestions
Pair this soup with crusty gluten-free bread and a lightly dressed green salad, or enjoy it solo with a sprinkle of pumpkin seeds and extra sage.
Flavor Variations
Try swapping half the pumpkin for sweet potato, or add a pinch of chili flakes for subtle heat. Experiment with fresh oregano or thyme for different herbal notes.
Save This soup makes every chilly evening special. Its creamy texture and vibrant color always bring a smile to our table.
Recipe Guide
- → Can I use fresh or dried sage?
Fresh sage is recommended for its vibrant flavor, but dried sage can be used in smaller amounts if necessary.
- → How can I make this soup chunkier?
Reserve some roasted pumpkin cubes and chickpeas before blending and stir them back in at the end for added texture.
- → What is the best method to blend the soup?
Use an immersion blender for convenience or a countertop blender for smoother results; blend in batches if needed.
- → Can I substitute other vegetables for pumpkin?
Sweet potato works well as a partial substitute, offering a different but complementary flavor and texture.
- → What garnishes enhance the final dish?
Toasted pumpkin seeds and a drizzle of plant-based cream add texture and richness to the finished soup.