This easy vegetarian roasted pumpkin soup with almonds and sage is a creamy, velvety smooth soup. A healthy way to enjoy roasted pumpkin this fall!
Besides the roasted pumpkin, I think my favorite part of this soup is the roasted almonds. Not only do they help thicken the soup, but they also provide a crunchy topping as a garnish that I love because I am such a crunch lover.
Another great thing about this soup is that David liked it just as much as I did and he doesn’t really care for almonds. Score!
Can I Use Canned Pumpkin Puree?
Absolutely. Substitute the fresh pumpkin puree with a 15-ounce can.
The original recipe boasts about how canned pumpkin is quite good, saving you lots of time and effort. That may be true, but honestly, roasting a pumpkin and making pumpkin puree is not that hard. And it tastes way better too!
If you opt to use canned pumpkin instead, make sure you get canned pumpkin and not pie filling, as the pie filling is loaded with sugar and spices that would clash in this savory soup.
For this recipe, I roasted the sugar pumpkin the day before I made the soup. A medium-sized (3 to 4 pound) sugar pumpkin typically yields about 1½ cups of mashed pumpkin.
It only takes an hour and you can practically do that while watching your favorite show on television. The hardest part is cutting open the pumpkin.
Learn how to make pumpkin puree HERE.
Ingredients and Substitutions
- Pumpkin Puree: Fresh puree or canned. If roasting you will need a single medium-sized sugar pumpkin about 3-4 pounds or one 15-ounce can of pumpkin puree.
- Oil: I used extra virgin olive oil, but any type of oil is fine. It just helps soften the skin of the pumpkin and doesn’t not really have that much affect on taste.
- Butter: unsalted butter for browning the sage leaves.
- Sage: Fresh sage leaves give this soup amazing flavor. Dried sage will work, but will not be as flavorful.
- Onion: yellow onion is best, but any onion will work.
- Almonds: be sure to use unsalted sliced roasted almonds to control the amount of sodium that goes into the soup.
- Flour: all-purpose flour thickens the soup. Corn starch can be used as a substitute to make the soup gluten-free.
- Broth: vegetable broth makes this soup vegetarian. However, you could use chicken broth instead.
- Spice: don’t let the cayenne pepper scare you away. It gives this soup a subtle warmth without the spicy heat.
- Seasoning: Kosher salt and freshly cracked black pepper to taste
- Scallions: chopped for serving provides a mild oniony taste to the soup. (optional)
How To Make Roasted Pumpkin Soup With Almonds and Sage
- Roast the pumpkin or skip if using store-bought pumpkin puree.
- Cook the onions in a sage infused oil until tender and golden brown.
- Stir in the flour and broth, chopped almonds, broth, pumpkin, and cayenne pepper. Season with salt and pepper to taste. Bring to a bowl and reduce to simmer.
- Turn off the heat and blend the soup with an immersion blender. Puree the soup until smooth. Alternatively transfer the soup in batches to a food processor or blender; puree, then return the soup back to the pot to keep warm.
- Spoon the soup into bowls; garnish with reserved chopped almonds and scallions. I served our soup with crusty bread.
Tips for Making Roasted Pumpkin Soup
- This is a very thick soup, but if you feel it is too thick, add about ¼ cup of the vegetable broth or water at a time until you reach the desired thickness. Taste and adjust seasonings if necessary.
- Substitute the pumpkin with a 15-ounce can of PURE pumpkin puree.
- Freezes and reheats well. Store in an air-tight container in the freezer for up to 6-months.
I hope you will enjoy this soup for Meatless Monday while remembering some of your favorite Halloween memories.
Roasted Pumpkin Soup With Almonds and Sage
- 4 pound sugar pumpkin Medium-sided, about 3 to 4 pounds (see notes)
- extra virgin olive oil for oiling pumpkin
- 2 tablespoons unsalted butter
- 3 sage leaves
- 1 medium onion chopped
- ¾ cup unsalted sliced roasted almonds divided
- 1 tablespoon all-purpose flour or use ½ tablespoon cornstarch
- 3 cups vegetable broth divided
- ¼ teaspoon cayenne pepper
- Kosher salt and freshly cracked black pepper to taste
- 2 tablespoons scallions chopped for serving
Roast the Pumpkin: Skip if using canned pumpkin.
- Preheat the oven to 375 degrees F and line a baking sheet with aluminum foil.
- Cut the stem off of the pumpkin, then cut the pumpkin in half. Using a spoon, scrape out the insides well; discard seeds and pulp. Lay the pumpkin halves cut-side down. Rub the oil all over the outside skin; bake for 1 hour, or until fork-tender. Cool completely.
- Using a large spoon, scoop out the pulp from the roasted pumpkin; dump the pulp directly into the soup or storage container to put in the fridge if making ahead.
Make the Soup:
- Melt butter in a Dutch oven or large pot over medium-high heat. Add sage leaves and allow them to become fragrant. Add in the onions, cover and cook for about 7 to 8 minutes, stirring occasionally, until onions have slightly started to brown.
- While onion is browning, coarsely chop ¼ cup of the almonds; set aside.
- Whisk the flour and ¼ cup of the vegetable broth; stir it into the pot with the onions. Add remaining ½ cup almonds, remaining 2 ¾ cups broth, the pumpkin, and cayenne pepper. Season with salt and pepper, to taste. Bring to a boil, then reduce the heat; simmer 5 to 7 minutes. Stir occasionally to ensure pumpkin mixture does not stick.
- Turn off the heat. Use an immersion blender to puree the soup until smooth. Alternatively transfer the soup in batches to a food processor or blender; puree, then return the soup back to the pot to keep it warm.
- Ladle soup into bowls; garnish with reserved ¼ cup chopped almonds and scallions.