Pumpkin Soup With Sage

I’m so excited to share my Pumpkin Soup With Sage — a quick, savory bowl that tastes like fall in a spoon. This recipe uses canned pumpkin puree (so no roasting required), fresh sage and warm pumpkin pie spice for a cozy, lightly spiced flavor, and a splash of cream for silkiness. It takes minutes to make and feels restaurant-quality — perfect with crusty bread or a grilled cheese.

Level: Easy
Total Time: 15 minutes
Prep Time: 5 minutes
Cook Time: 10 minutes
Yield: 4 servings
Course: Soup
Cuisine: American / Comfort

I love this soup because it’s fast and unfussy: the canned pumpkin puree gives you deep pumpkin flavor without hours of prep, and a few simple steps turn it into something lush and savory. Fresh sage and pumpkin pie spice are the flavorists here — sage adds that earthy, slightly peppery note that pairs beautifully with pumpkin. You can make it on the stove in about 15 minutes, and it reheats beautifully (or freezes — more on that below).

Description

What makes this pumpkin soup great:

• Canned pumpkin puree for instant, dependable pumpkin flavor
• Fresh sage (or dried) + pumpkin pie spice for savory-warm seasoning
• A quick roux-free approach: sauté onion, add pumpkin + broth, blend, then finish with cream
• Options for vegan/dairy-free using oil and coconut milk
• Ultra-fast: stovetop method finishes in about 15 minutes

Ingredients

• 2 tablespoons butter (or 2 tbsp olive oil for dairy-free)
• 1 onion, diced (yellow, white, or sweet)
• 1 tablespoon chopped fresh sage (or 1 teaspoon dried sage)
• 1 teaspoon pumpkin pie spice (store-bought or homemade mix)
• 4 cups chicken or vegetable broth
• 30 ounces pumpkin puree (about two small cans or one large can)
• 1/2 cup heavy cream or half-and-half (or 1 can full-fat coconut milk for vegan)
• Kosher salt and freshly ground black pepper, to taste
• Optional for serving: extra cream, fresh sage leaves, cracked black pepper, or a drizzle of olive oil

Directions

1. Sauté the onion and sage:
   In a large pot or Dutch oven, melt the butter (or heat oil) over medium heat. Add the diced onion and cook, stirring occasionally, until it softens and just starts to turn golden — about 5–7 minutes. Add the chopped sage and pumpkin pie spice and cook another 30–45 seconds until fragrant. This step wakes up the spices and softens the onion base.
2. Add broth and pumpkin:
   Pour in the 4 cups of broth and stir in the pumpkin puree. Whisk until the pumpkin is fully incorporated and the mixture is smooth. Bring the pot to a gentle simmer (not a rolling boil) and let it cook for 3–5 minutes so the flavors marry.
3. Blend until smooth:
   Turn off the heat. Use an immersion blender and purée the soup directly in the pot until silky. If you don’t have one, carefully transfer the soup in batches to a stand blender — fill the jar only halfway, vent the lid with a towel, and blend until smooth. Return blended soup to the pot.
4. Finish with cream and season:
   With the pot off the heat (important — don’t boil after adding dairy), stir in the heavy cream or coconut milk. Taste and add salt and freshly ground black pepper as needed. If you like a sweeter touch, stir in 1–2 tablespoons of maple syrup (optional).
5. Serve:
   Ladle into bowls and garnish with a swirl of cream, a few sage leaves, and freshly cracked black pepper. Serve warm with crusty bread.

Process Details

• Why sauté the onion first? Cooking the onion softens it and releases natural sweetness. That becomes the flavor backbone of the soup.
• Why add spices when the onion is soft? Heat helps release the oils in sage and pumpkin spice so the soup tastes richer.
• Why blend? Blending makes the texture velvety and removes any fibrous bits of onion or sage. Use an immersion blender for the easiest, safest approach with hot soup.
• Why add cream off heat? Adding dairy while the pot is off the heat prevents the cream from separating or curdling, keeping the soup smooth.

Tips for Success

• Use canned pumpkin puree, not pumpkin pie filling. Pie filling is sweetened and spiced already; puree gives you clean pumpkin flavor.
• If you prefer dairy-free: Swap butter for olive or coconut oil, and use a can of full-fat coconut milk in place of heavy cream. The soup will be creamy and naturally dairy-free.
• If the soup is too thin: Simmer it a little longer (before adding cream) to reduce. If it’s too thick, thin with a splash of broth.
• Blending safety: Hot liquids can pop in a blender. Blend small batches and keep the lid vented with a towel. Or use an immersion blender and skip the risk.
• Sweet vs. savory: This is written as a savory pumpkin soup. If you like it sweeter, add 1–2 tablespoons maple syrup or honey during finishing.

Serving Ideas

• Serve with a grilled cheese sandwich or toasted sourdough for dunking.
• Top with crispy sage leaves (fry quickly in butter) or toasted pepitas for crunch.
• Drizzle with a little browned butter for a nutty finish if you’re not keeping it dairy-free.
• Pair with a simple green salad for a balanced meal.

Storage & Freezing

• Refrigerator: Store in an airtight container for 3–5 days. Reheat gently on the stove; avoid vigorous boiling after adding cream.
• Freezing: You can freeze this soup for up to 6 months if you leave out the cream. Thaw in the refrigerator overnight, warm the soup, then stir in cream or coconut milk before serving.

Nutrition (approximate per serving)

• Serving: 1 of 4 (approximate)
• Calories: ~276 kcal (will vary with exact ingredients and whether you use cream or coconut milk)
• Notes: Nutrition depends on broth choice and whether you use dairy or coconut milk.

This Pumpkin Soup With Sage is a fast, comforting recipe that brings cozy fall flavors to the table without fuss. It’s perfect for weeknights, great for serving guests, and easy to adapt to make dairy-free or sweeter with maple syrup. Try the stovetop method once to learn the steps — then you’ll be turning it into a regular quick-meal favorite. Want this formatted as a printable recipe card or adjusted to be lower-fat or vegan? I can do that next.