Chickpea Pumpkin Sage Soup

A comforting, velvety soup featuring roasted pumpkin, hearty chickpeas, and aromatic sage—perfect as a nourishing main course for chilly days.

I first made this soup on one of the coldest autumn days last year, when the house smelled like roasted pumpkin and sage. It quickly became our go-to dish for a cozy dinner.

Ingredients

• Pumpkin (such as butternut or Hokkaido): 800 g, peeled and cubed
• Onion: 1 large, chopped
• Garlic cloves: 2, minced
• Carrot: 1 medium, diced
• Celery stalk: 1, diced
• Canned chickpeas: 400 g, drained and rinsed
• Vegetable stock: 1 L (gluten-free if needed)
• Olive oil: 2 tbsp
• Fresh sage leaves: 1 tbsp, finely chopped (plus extra for garnish)
• Ground cumin: 1 tsp
• Ground nutmeg: 1/2 tsp
• Salt and freshly ground black pepper: to taste
• Pumpkin seeds (optional): 2 tbsp, toasted
• Plant-based cream (optional): A drizzle (e.g., oat or soy)

Instructions

Perfect for simmering soups, baking casseroles, and serving cozy one-pot meals straight from oven to table.

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Roast the Pumpkin:

Preheat oven to 200°C (390°F). Toss pumpkin cubes with 1 tbsp olive oil, salt, and pepper. Spread on a baking sheet and roast for 20 minutes until golden and tender.

Sauté Aromatics:

Heat remaining olive oil in a large pot over medium heat. Add onion, carrot, and celery, and sauté for 5, 6 minutes until softened.

Add Flavors:

Add garlic, sage, cumin, and nutmeg to the pot. Cook for 1 minute until fragrant.

Simmer Soup:

Stir in roasted pumpkin, chickpeas, and vegetable stock. Bring to a boil, then reduce heat and simmer for 10, 15 minutes.

Blend:

Use immersion blender to puree soup until smooth and creamy (or blend in batches in countertop blender). Adjust seasoning to taste.

Serve:

Serve hot, garnished with toasted pumpkin seeds, extra sage, and a swirl of plant-based cream if desired.

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This soup is a family favorite, especially for Sunday lunches when everyone gathers and wants something warm and satisfying. Even picky eaters have asked for seconds!

Flavor Variations

Swap half the pumpkin for sweet potato to add a subtle sweetness, or sprinkle smoked paprika on top for added depth.

Serving Suggestions

Pair with crusty gluten-free bread or serve as a starter with crisp salad for a complete meal.

Nutritional Information

Each serving contains approximately 260 calories, 7 g of total fat, 39 g of carbohydrates, and 9 g of protein.

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Create smooth frozen drinks, slushies, and frappés for desserts and parties using juices, coffee, or wine.

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Enjoy this comforting soup as a nourishing meal, especially on chilly days. Let the aroma of sage and pumpkin fill your kitchen!

Recipe Questions & Answers

→ Can I use fresh sage instead of dried?

Fresh sage is preferred for its vibrant aroma and flavor, especially finely chopped and added during cooking.

→ How can I make the soup chunkier?

Reserve some roasted pumpkin cubes and chickpeas before blending, then stir them back in for added texture.

→ Is it possible to substitute pumpkin with another vegetable?

Sweet potato can replace half or all of the pumpkin for a sweeter, earthier taste.

→ What type of oil is best for roasting the pumpkin?

Olive oil works well, adding subtle richness and helping the pumpkin caramelize.

→ How do I ensure the soup is creamy without dairy?

Using a blender to puree the soup achieves creaminess, enhanced by a drizzle of plant-based cream if desired.

→ What spices complement the flavors in this soup?

Ground cumin and nutmeg highlight the warmth and depth of the pumpkin and chickpeas.