Description

This Sage and Apple Harvest Pumpkin Soup is a cozy and flavorful autumn dinner option, combining the natural sweetness of pumpkin and apple with the earthy aroma of fresh sage. Perfectly spiced with cinnamon, nutmeg, and a touch of maple syrup, this silky smooth soup is a comforting seasonal classic, topped with toasted pumpkin seeds for added texture.

Ingredients

Scale

Vegetables and Fruit

1 small pumpkin (2–3 lbs), peeled, seeded, and diced (about 4 heaping cups)
1 large apple, peeled and chopped
1 medium white onion, finely chopped
2 cloves garlic, minced
2 sprigs fresh sage leaves, chopped

Liquids & Seasonings

4–6 cups vegetable broth
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt and pepper, adjust to taste
2 tablespoons olive oil
1 tablespoon maple syrup

For Garnish

Pumpkin seeds for topping
Additional fresh sage leaves (optional)

Instructions

Prepare the aromatics: In a large pot, heat olive oil over medium heat. Add the finely chopped onion and minced garlic, sautéing until softened and fragrant, about 3-4 minutes.
Add pumpkin and apple: Stir in the diced pumpkin and chopped apple, mixing well to combine with the softened aromatics.
Incorporate fresh sage: Add the chopped fresh sage leaves to the pot and cook for a few minutes until the sage releases its fragrance, enhancing the soup’s autumnal flavor.
Add spices and seasoning: Stir in ground cinnamon and ground nutmeg, then season with salt and pepper to taste. Add the maple syrup for a subtle sweetness, and cook for another minute to allow the flavors to meld.
Add vegetable broth and simmer: Pour in the vegetable broth and bring the mixture to a simmer. Cover and cook for 15-20 minutes or until the pumpkin and apples are tender and easily pierced with a fork.
Blend the soup: Use an immersion blender directly in the pot to puree the soup until smooth. If the texture is still too chunky, puree a portion in a blender and return to the pot. Adjust the consistency by adding more broth if necessary.
Final seasoning and serve: Taste the soup and adjust salt and pepper as needed. Ladle the soup into bowls and garnish with toasted pumpkin seeds and additional fresh sage leaves. For a cozy presentation, serve in bread bowls.

Notes

You can adjust the amount of vegetable broth based on desired soup thickness.
Use a sweeter variety of apple like Fuji or Honeycrisp for a balanced sweetness.
To toast pumpkin seeds, simply dry roast them in a pan over medium heat until lightly browned and fragrant.
For a vegan version, ensure your vegetable broth contains no animal products.
This soup freezes well—store in airtight containers for up to 3 months.

Prep Time: 15 minutes
Cook Time: 25 minutes
Category: Soup
Method: Sautéing, Simmering, Blending
Cuisine: American

Nutrition

Serving Size: 1 cup
Calories: 140
Sugar: 6g
Sodium: 420mg
Fat: 7g
Saturated Fat: 1g
Unsaturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 18g
Fiber: 3g
Protein: 2g
Cholesterol: 0mg

Keywords: pumpkin soup, fall soup, autumn recipe, sage, apple, vegan soup, vegetarian, cozy dinner