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Roasted Pumpkin Soup with Toasted Sage and Coconut Milk

This roasted pumpkin soup features caramelized pumpkin flesh blended into a smooth, velvety purée. It is enriched with coconut milk for subtle sweetness and topped with fragrant toasted sage, resulting in a creamy and aromatic dish with a rich, comforting texture.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 4
Course: Main Course
Cuisine: Fall, Vegetarian
Calories: 250
Ingredients Equipment Method Notes

Ingredients
  

  • 1 medium whole pumpkin (about 2-3 pounds) preferably sugar or pie pumpkin
  • 2 tablespoons olive oil for roasting and sautéing
  • 4 cloves garlic minced
  • 1 cup coconut milk full-fat for creaminess
  • 1 teaspoon ground cinnamon optional, for warmth
  • 1 teaspoon nutmeg freshly grated if possible
  • 1 pinch red pepper flakes optional, for subtle heat
  • 8 fresh sage leaves sage leaves for frying and garnish
  • 2 tablespoons butter for frying sage
  • to taste salt and pepper for seasoning
  • 1/4 cup pumpkin seeds optional, for garnish and crunch

Equipment

  • Baking sheet
  • Blender or immersion blender
  • Large pot
  • Skillet
  • Wooden spoon

Method
 

  1. Preheat your oven to 400°F (200°C). Cut the pumpkin in half and scoop out the seeds. Drizzle the pumpkin halves with one tablespoon of olive oil, then place face-down on a baking sheet lined with parchment. Roast for about 45 minutes, or until the flesh is tender and caramelized around the edges.
  2. While the pumpkin roasts, toast the pumpkin seeds in a dry skillet over medium heat until golden and crispy. Remove and set aside to garnish later.
  3. Once the pumpkin is cool enough to handle, scoop out the flesh and transfer it to a blender or use an immersion blender in a large pot. Puree until smooth and creamy, adding a splash of water if needed to loosen.
  4. In a large pot, heat the remaining tablespoon of olive oil over medium heat. Add the minced garlic and cook until fragrant, about 1 minute, until it becomes just golden and aromatic.
  5. Pour the pumpkin purée into the pot with the garlic. Stir in the coconut milk, cinnamon, nutmeg, red pepper flakes, and a pinch of salt and pepper. Warm the mixture over low heat, stirring gently, until heated through and slightly thickened, about 5-7 minutes.
  6. Meanwhile, fry the sage leaves in a tablespoon of butter over medium heat until they flutter and turn crispy, about 1-2 minutes. Remove with a slotted spoon and drain on paper towels. The sage leaves will add a fragrant crunch as a garnish.
  7. Taste the soup and adjust seasoning with salt and pepper as needed. If it’s too thick, stir in a little hot water or broth until it reaches your desired consistency.
  8. Ladle the hot soup into bowls, garnish with the crispy sage leaves and toasted pumpkin seeds. Optionally add a drizzle of coconut milk on top for extra creaminess and visual appeal.
  9. Serve immediately while warm and enjoy the comforting flavors of this autumn-inspired pumpkin soup.

Notes

Roasting the pumpkin releases natural sugars and deepens flavor. For a vegan option, ensure the butter for sage is swapped with a plant-based fat, and check the coconut milk ingredients for added preservatives. You can also add a splash of apple cider vinegar at the end to brighten the flavors if desired.