Pumpkin and Sage Potage with Toasted Pepitas

A velvety smooth pumpkin soup infused with earthy sage and topped with crunchy, toasted pepitas. The perfect comforting fall soup.

Prep Time

15 minutes

Total Time

45 minutes

Calories

285 kcal

Difficulty

Easy

Equipment

3 items

Cost

£1.26/serving

Season:

Meal Type:

Cuisine:

Mood:

Ingredients

Servings

2cupsPumpkin Puree(Fresh or canned (not pumpkin pie filling))

£1.50

4cupsVegetable Broth(Low sodium preferred)

£0.60

1mediumOnion(Chopped)

£0.30

2clovesGarlic(Minced)

£0.15

6leavesFresh Sage(Chopped, plus a few whole leaves for garnish (optional))

£0.50

0.5cupHeavy Cream(Optional, for extra creaminess. Can substitute with coconut cream for a vegan option.)

£0.75

2tablespoonsOlive Oil

£0.20

0.3cupPepitas (Pumpkin Seeds)(Raw)

£1.00

0.5teaspoonSalt(Or to taste)

£0.01

0.3teaspoonBlack Pepper(Or to taste)

£0.02

Total Cost

£5.03

£1.26 per serving

Instructions

1.
Preheat oven to 350°F (175°C). Spread pepitas on a baking sheet and toast for 5-7 minutes, or until lightly golden and fragrant. Watch carefully to prevent burning. Set aside to cool.
2.
Heat olive oil in a large pot over medium heat. Add chopped onion and cook until softened, about 5 minutes. Add minced garlic and cook for another minute until fragrant.
3.
Stir in pumpkin puree, vegetable broth, and chopped sage. Bring to a simmer, then reduce heat and cook for 20 minutes, or until flavors have melded.
4.
Remove pot from heat. Using an immersion blender, blend the soup until smooth and velvety. Alternatively, carefully transfer the soup in batches to a regular blender and blend until smooth, then return to the pot.
5.
Stir in heavy cream (if using). Season with salt and pepper to taste.
6.
Ladle soup into bowls. Garnish with toasted pepitas and whole sage leaves (optional). Serve immediately.

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My Notes

Nutrition Information

Nutrition per serving (380g)

285 kcal / 1192 kJ

Carbs

18g

7% of RDA

Fat

21g

30% of RDA

Protein

14% of RDA

Detailed Breakdown

Fibre

4 g

13% of RDA

Sugar

7 g

8% of RDA

Sodium

420 mg

18% of RDA

Saturated Fat

8 g

40% of RDA

Chef's Tips

For a richer flavor, roast the pumpkin before pureeing. Cut a small pumpkin in half, scoop out the seeds, and roast at 400°F (200°C) for 45-60 minutes, or until tender. Scoop out the flesh and puree.

Adjust the amount of sage to your preference. Start with a smaller amount and add more to taste.

Soup can be stored in the refrigerator for up to 3 days.

To make the soup vegan, substitute coconut cream for heavy cream and ensure your vegetable broth is vegan-friendly.

Cooking Equipment

Oven

Large Pot

Blender (optional: Immersion Blender)

Wine Pairings

No wine pairing suggestions available for this recipe.

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