Pin this A comforting, velvety soup featuring roasted pumpkin, hearty chickpeas, and aromatic sage—perfect as a nourishing main course for chilly days.
I made this soup for my family after a long chilly walk outside, and the aromatic blend of sage and roasted pumpkin warmed us right up. Even picky eaters love the creamy texture and the delicate hint of nutmeg, so it quickly became a staple at home.
Ingredients
- Pumpkin: 800 g, peeled and cubed (such as butternut or Hokkaido)
- Onion: 1 large, chopped
- Garlic: 2 cloves, minced
- Carrot: 1 medium, diced
- Celery stalk: 1, diced
- Chickpeas: 400 g canned, drained and rinsed
- Vegetable stock: 1 L (gluten-free if needed)
- Olive oil: 2 tbsp
- Fresh sage: 1 tbsp leaves, finely chopped (plus extra for garnish)
- Ground cumin: 1 tsp
- Ground nutmeg: 1/2 tsp
- Salt and black pepper: To taste
- Pumpkin seeds: 2 tbsp, toasted (optional garnish)
- Plant-based cream: To drizzle for garnish (optional)
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:
- Heat remaining olive oil in a large pot over medium heat. Add onion, carrot, and celery. Sauté for 5 to 6 minutes until softened.
- Add aromatics:
- Add garlic, sage, cumin, and nutmeg to pot. Cook for 1 minute until fragrant.
- Combine and simmer:
- Stir in roasted pumpkin, chickpeas, and vegetable stock. Bring to a boil, then reduce heat and simmer for 10 to 15 minutes.
- Blend soup:
- Use immersion blender to puree soup until smooth and creamy (or blend in batches). Adjust seasoning to taste.
- Serve:
- Serve hot, garnished with toasted pumpkin seeds, extra sage, and a swirl of plant-based cream if desired.
Pin this My kids love to help sprinkle the pumpkin seeds on top before serving, making it a fun way to get everyone involved at dinner time.
Variations & Serving Suggestions
Pair the soup with crusty gluten-free bread or a crisp salad for a more filling meal. A splash of lemon juice adds a bright note to the creamy texture.
Storage Tips
Store leftovers in an airtight container in the fridge for up to three days. The soup reheats well and also freezes for up to one month.
Nutritional Information
Each serving contains approximately 260 calories, 7 g fat, 39 g carbohydrates, and 9 g protein—making it a well-balanced vegan main dish.
Pin this Enjoy this easy, aromatic soup on any chilly day for a satisfying homemade meal that everyone will love.
Frequently Asked Recipe Questions
- → Can I use fresh pumpkin instead of canned?
Yes, fresh pumpkin such as butternut or Hokkaido works excellently when peeled, cubed, and roasted as directed.
- → How can I achieve a chunkier soup texture?
Reserve some roasted pumpkin cubes and chickpeas before blending, then stir them back in after pureeing for added texture.
- → What herbs complement the flavors in this soup?
Fresh sage is the star herb here, with warming spices like cumin and nutmeg enhancing the overall aroma and taste.
- → Is this suitable for vegan and gluten-free diets?
Yes, all ingredients are vegan and naturally gluten-free. Just ensure the vegetable stock and plant-based cream labels are checked for gluten content if needed.
- → What are good serving suggestions for this dish?
Serve hot garnished with toasted pumpkin seeds and plant-based cream. Pairs well with crusty gluten-free bread and a crisp white wine.
- → Can I substitute sweet potato for pumpkin?
Substituting half the pumpkin with sweet potato adds a different flavor profile while maintaining the soup’s creaminess and warmth.