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Vegan Pumpkin Soup with Sage Recipe

A warm, velvety pumpkin soup infused with fresh sage and garlic. Creamy, nourishing, and comforting—without a splash of dairy.
Print Recipe
Prep Time 25 minutes
Cook Time 35 minutes
Total Time 1 hour
Servings: 4 servings
Ingredients Method Notes

Ingredients
  

  • 1 tablespoon olive oil
  • 1 small yellow onion chopped
  • 2 garlic cloves minced
  • 1 tablespoon fresh sage chopped (or 1 teaspoon dried)
  • 1 can 15 oz pure pumpkin puree
  • 2 cups vegetable broth
  • 1 cup canned coconut milk full-fat or light
  • ½ teaspoon ground nutmeg
  • ½ teaspoon sea salt adjust to taste
  • ¼ teaspoon black pepper
  • Optional: pumpkin seeds or croutons for topping

Method
 

  1. Heat olive oil in a medium pot over medium heat.
  2. Sauté onion for 5 minutes, until soft and slightly golden.
  3. Add garlic and sage. Stir for 1 minute until aromatic and your kitchen smells like fall.
  4. Add pumpkin puree, broth, coconut milk, nutmeg, salt, and pepper. Stir well.
  5. Bring to a gentle boil, then reduce heat and simmer for 15 minutes.
  6. Blend the soup until smooth using a blender or immersion blender.
  7. Taste and adjust salt or seasoning as needed.
  8. Serve hot, garnished with pumpkin seeds or croutons if you’re feeling extra.

Notes

Nutritional Values (Per Serving)

  • Calories: 180
  • Total Fat: 10g
  • Saturated Fat: 6g
  • Carbohydrates: 19g
  • Fiber: 4g
  • Protein: 3g

Vitamins and Minerals (Per Serving)

  • Vitamin A: 120%
  • Iron: 10%
  • Vitamin C: 8%
  • Calcium: 6%
  • Magnesium: 7%

Additional Notes/Tips to Enhance the Flavor

  • Roast the garlic beforehand for a richer, deeper flavor.
  • Add a pinch of chili flakes if you need spice to feel alive.
  • Stir in a splash of maple syrup for a sweet-savory twist.
  • Freeze leftovers in single portions because future you deserves cozy too.
  • Pair with sourdough toast, fuzzy socks, and zero regrets.