Save 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 a rainy autumn evening when everyone craved a cozy, nourishing meal. The blend of roasted pumpkin and chickpeas quickly became a family favorite for both its flavor and heartiness.
Ingredients
- Pumpkin: 800 g (such as butternut or Hokkaido), peeled and cubed
- Onion: 1 large, chopped
- Garlic: 2 cloves, minced
- Carrot: 1 medium, diced
- Celery: 1 stalk, 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 (such as oat or soy)
Instructions
- Roast 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, or until golden and tender.
- Sauté Vegetables:
- While pumpkin roasts, heat remaining olive oil in a large pot over medium heat. Add onion, carrot, and celery; sauté for 5, 6 minutes until softened.
- Add Flavorings:
- Add garlic, sage, cumin, and nutmeg to pot. Cook for 1 minute until fragrant.
- Combine & Simmer:
- Stir in roasted pumpkin, chickpeas, and vegetable stock. Bring to a boil, then reduce heat and simmer for 10, 15 minutes.
- Blend Soup:
- Use an immersion blender to puree soup until smooth and creamy (or blend in batches in a countertop blender). Adjust seasoning to taste.
- Serve & Garnish:
- Serve hot, garnished with toasted pumpkin seeds, extra sage, and a swirl of plant-based cream if desired.
Save Sharing a batch of this soup around our table has become a beloved ritual, especially after a brisk walk in the crisp autumn air.
Required Tools
Baking sheet, large pot, immersion or countertop blender, chefs knife, cutting board.
Notes
For a chunkier texture, reserve a few pumpkin cubes and chickpeas before blending and stir them back in at the end. Substitute sweet potato for half the pumpkin to change the flavor profile.
Nutritional Information
Per serving: Calories 260, Total Fat 7 g, Carbohydrates 39 g, Protein 9 g.
Save This chickpea, pumpkin and sage soup fills the kitchen with irresistible aromas and looks beautiful garnished. Enjoy every creamy spoonful with your favorite bread.
Recipe FAQ
- → How can I make the soup chunkier?
Reserve some roasted pumpkin cubes and chickpeas before blending, then stir them back in after pureeing for added texture.
- → Can I substitute pumpkin with another vegetable?
Yes, sweet potato can replace half the pumpkin to introduce a different flavor and sweetness.
- → What herbs and spices are used for flavor?
Fresh sage, ground cumin, and ground nutmeg provide aromatic and warm notes to enrich the soup’s flavor.
- → Is this suitable for dietary restrictions?
This soup is vegan, gluten-free, and free from major allergens, but always check the plant-based cream and stock labels for specifics.
- → What tools are recommended for preparation?
A baking sheet for roasting, a large pot for sautéing, and an immersion or countertop blender to achieve the smooth texture.
- → What pairs well with this dish?
Crusty gluten-free bread and a crisp white wine complement the flavors nicely for a satisfying meal.