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Roasted Pumpkin Soup with Sizzled Sage

Roasted Pumpkin Soup Modern Food Stories

This Roasted Pumpkin Soup with Sizzled Sage is a fall showstopper that you will want to be making on repeat while pumpkins are in season. It’s naturally plant-based, creamy, and made entirely with whole foods.

It’s also secretly packed with anti-inflammatory and immune-boosting ingredients, so not only is this Roasted Pumpkin Soup absolutely delicious, but it’s also perfect for when the dreaded sniffles begin to plague our homes again (I’m looking at you mums of school-aged kids, good luck out there).

While i’m not confining you guys to autumn (make this recipe in the peak of summer if your heart so desires, the world’s your oyster babes!), you just cannot beat a Roasted Pumpkin Soup in Autumn. It’s seasonal, cosy, warming, and just downright perfect for this time of year. Served up with a crispy sage topper and some crusty fresh bread…big fat YUM!

A Classic Autumn Recipe

It’s October. The leaves are turning a gorgeous orangey auburn colour, and it’s (finally) cosy jumper & snuggly blanket season. The pumpkin patches are out in full force, and those lovely winter squashes are populating the supermarket aisles again. And that can only mean one thing – IT’S SOUP SEASON!

Don’t get me wrong, I adore summer and all the foodie trends that come with it. But whenever this time of year rolls around again, I am always so ready to whip out those cosy, comforting recipes again. Soups, stews, broths, roasts – GIMME, GIMME, GIMME!

Vegan Pumpkin Soup

Top Tips & Recipe Hacks

This Roasted Pumpkin Soup recipe is insanely easy to make, and I guarantee you’ll be making it all season. My one recipe top-tip is to blend up the ingredients really well, for a super smooth, creamy and velvety soup. No need for any creams or additives!

Must-Have Ingredients

The Star of The Show…

As the name implies, pumpkin is probably a good starting point for this recipe. You can use any pumpkin of your choice, but I recommend using delicata for it’s gorgeously vivid orange colour, soft & creamy texture, and natural sweetness. I get mine from Natoora, but you can find them in the fresh produce section of supermarkets when they’re in season (Sept-Oct) and in local veg grocers. Delicata pumpkins are also jam-packed with immune-boosting vitamin A, which is much needed for this time of year.

A fair warning: while they might be the cheaper option, the carving pumpkins that are EVERYWHERE in the lead up to Halloween aren’t great for cooking with. They’re tough, bitter, and pretty flavourless, so I’d avoid using those if you can.

If you can’t get hold of any good cooking pumpkins, butternut squash works perfectly as an alternative base for this roasted pumpkin soup. You can also bulk out the squash or pumpkin with some sweet potato, which helps incorporate some more natural sweetness and that gorgeous bright orange colour.


The classic version of this roasted pumpkin soup calls for an onion, to give it a savoury flavour base. However, if you, are following a low-FODMAP diet, or generally trying to opt for ingredients that are a little friendlier on the gut, then you can use a leek instead or the green part of spring onions.

Equally, for the garlic, feel free to swap this out for a teaspoon of garlic oil for a low-FODMAP option.

Immunity Boosters

Fresh ginger and garlic don’t just add some bright and fresh flavour to this recipe; they are nutrient-rich powerhouses. Fresh garlic has anti-bacterial and immune-boosting properties, which is ideal for warding off pesky colds.

Similarly, ginger is an anti-inflammatory ingredient that is also packed with antioxidants. The only thing better than a warming soup in the autumn is a warming soup that helps you fight off cold and flu bugs. Win-win!


Paprika and ground coriander help create a warming, slightly spiced flavour to this soup that pairs so well with the roasted pumpkin. It’s so delicious and adds that little something extra to this recipe.

For the best flavour, make sure you use some good-quality spices here. My faves are Bart Ingredients.

Dairy Free Roasted Pumpkin Soup
Best pumpkin soup Modern Food Stories Food Photographer

Serving Suggestions

Crispy Sage Topper

I have been totally OBSESSED with crispy olive oil fried sage forever guys, and I am super excited that it’s now becoming a huge trend over on foodie Instagram and TikTok. It makes for the most amazing topper for this soup, and it also looks super fancy, which is great for impressing friends and family.

Herby Oil & Super Seeds

Some lightly toasted seeds make for the best crunchy topper on this soup alongside that sizzled sage. It also adds a boost of healthy fats and protein, and is a great alternative to croutons. Drizzle over some of that totally delicious herby oil from sizzling the sage for an added wow-factor. Voila! Soup Season just got a sexy new upgrade.

Roasted Pumpkin Soup with Sizzled Sage

This Roasted Pumpkin Soup recipe is insanely easy to make, and I guarantee you'll be making it all season. My one recipe top-tip is to blend up the ingredients really well, for a super smooth, creamy and velvety soup. No need for any creams or additives!
Prep Time: 5 minutes
Cooking Time: 45 minutes
Serves: 2
5 from 1 vote




  • 3 tbsp mixed sunflower + pumpkin seeds
  • Pinch of sumac or red pepper flakes


  • Preheat the oven to 200C / 180 fan. Add the butternut and sweet potato to a lined baking tray and toss with 1 tbsp oil and a good pinch of salt. Roast for 30 mins until soft.
  • Add 1 tbsp oil to a non-stick soup pan. Add leek or onion and saute on a medium heat for 2 - 3 mins. Add ginger and garlic for 1 min.
  • Add cooked squash + sweet potato, spices, stock, salt and pepper. Bring to the boil then reduce to a medium / low simmer and cook for about 15 mins.
  • Transfer Roasted Sweet potato Soup to a blender and blitz until super smooth.
  • Add 2 tbsp oil to a pan on a low heat. Add the sage to one half of the pan and seeds to the other and cook for about 2 mins until crispy.
  • Add pumpkin soup to bowls and top with sage crisps, oil from the pan, seeds and a good pinch of sumac and black pepper.

Nutrition (per serving)

Calories: 399kcal | Carbohydrates: 48.8g | Protein: 8g | Fat: 22.6g | Saturated Fat: 3.6g | Fiber: 8.3g
Course Appetizer, Main Course, Soup
Cuisine American, British, European
Calories 399
Cost £4 per serve
Print Recipe

More Recipes to Try..

If you’re after more recipes to satisfy your cosy food cravings, then look no further…

Try my new Favourite White Bean Soup for some creamy, cosy, bean magic.

This Magic Chickpea Stew is totally next level and a great dish to share with friends.

Or if some more soup action is what you’re craving, then you’ll love this Vegan Carrot and Coriander Soup!

I love healthy food…

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