Side
Roasted Pumpkin Sage Soup
Velvety roasted pumpkin melts into a silky broth scented with sweet shallots, garlic, and woodsy sage, delivering deep earthy sweetness and a whisper of herbal warmth in every spoonful. A cool ribbon of sour cream and a few crisp sage leaves finish each bowl with creamy contrast.
- Total
- 1 hr 55 min
- Prep
- 5 min
- Cook
- 1 hr 50 min
- Serves
- 5
Nutrition per Serving
- Calories
- 138
- Protein
- 6g
- Carbs
- 25g
- Fat
- 3g
- Fiber
- 7g
- Sugar
- 9g
- Sodium
- 459mg
Ingredients
- 2 medium (6 lbs total sugar pumpkins or pumpkin pie pumpkins)
- 1 tbsp butter (olive oil for dairy-free or whole30)
- 3/4 cup shallots (diced)
- 3 clove garlic (chopped)
- 4 cup fat free (low sodium chicken broth (vegetarians can use vegetable stock))
- 1 tbsp fresh sage (plus more for garnish)
- salt and fresh pepper, to taste
- reduced fat sour cream for garnish ((optional))
Instructions
- Heat the oven to 400°F.
- Using a heavy, sharp knife, cut the pumpkins in half. Scoop out seeds and place on a baking sheet; bake for 1 - 1-1/2 hours.
- When the pumpkin is cooked and cool enough to handle, use a spoon to scoop out the flesh. This should make about 5 cups.
- Add butter to a large pot or Dutch oven, on medium heat; add shallots and sauté until tender, about 4 minutes.
- Add garlic and cook an additional minute.
- Add pumpkin and broth to the pot, along with sage, salt and pepper and bring to a boil. Simmer, covered for about 15 minutes.
- Blend in a blender or immersion blender and blend the soup until smooth.
- (Optional) Garnish with light sour cream or 0% Greek yogurt and sage.