Save A comforting, velvety soup featuring roasted pumpkin, hearty chickpeas, and aromatic sage—perfect as a nourishing main course for chilly days.
This recipe was inspired by the cozy flavors of autumn—I first made it on a cold afternoon, and my family adored its creamy texture and wholesome ingredients.
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 freshly ground black pepper: to taste
- Pumpkin seeds (optional garnish): 2 tbsp, toasted
- Plant-based cream (optional garnish): A drizzle (e.g., oat or soy)
Instructions
- Roast Pumpkin:
- Preheat the 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 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 to the pot. Cook for 1 minute until fragrant.
- Simmer Soup:
- Stir in roasted pumpkin, chickpeas, and vegetable stock. Bring to a boil, then reduce heat and simmer for 10, 15 minutes.
- Blend to Finish:
- Use an immersion blender to puree the soup until smooth and creamy (or blend in batches in a 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 My partner often requests this soup on rainy Sundays, and now our kids look forward to helping garnish each steaming bowl with extra pumpkin seeds.
Required Tools
Baking sheet, large pot, immersion or countertop blender, chefs knife, cutting board
Allergen Information
Contains: None of the major allergens. Always double-check plant-based cream and vegetable stock labels for potential allergens or gluten if required.
Nutritional Information (per serving)
Calories: 260 Protein: 9 g Total Fat: 7 g Carbohydrates: 39 g
Save This soup makes a warming centerpiece for any chilly evening—serve with crusty bread for extra comfort.
Recipe FAQs
- → What type of pumpkin works best?
Butternut or Hokkaido pumpkins are ideal due to their sweet, dense flesh which roasts beautifully.
- → Can I use dried chickpeas instead of canned?
Yes, soaked and cooked dried chickpeas work well but require longer preparation time.
- → How can I adjust texture preferences?
Reserve some roasted pumpkin cubes and chickpeas before blending to create a chunkier consistency.
- → What herbs complement sage in this dish?
Fresh sage shines here, but thyme or rosemary can add subtle earthy notes if desired.
- → Is plant-based cream necessary?
It’s optional but adds a silky finish and balances the spices with creaminess.
- → Can I substitute sweet potato for pumpkin?
Replacing half the pumpkin with sweet potato offers a mild sweetness and slight variation in texture.