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 a rainy autumn weekend when I wanted something warming yet healthy. The roasted pumpkin adds a depth of flavor that makes it an instant favorite in our kitchen.

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 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 & black pepper: to taste
• Pumpkin seeds (optional): 2 tbsp, toasted
• Plant-based cream (optional): a drizzle (e.g., oat or soy)

Instructions

Crisp vegetables, roast meats, bake snacks, and reheat leftovers quickly for easy, flavorful home cooking.

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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, until golden and tender.

Sauté Aromatics:

While the 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 Spices & Herbs:

Add garlic, sage, cumin, and nutmeg. 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:

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

Serve:

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

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This soup has become a staple for family dinners, especially when we gather to celebrate the start of fall. Even the kids love customizing their bowls with extra toppings!

Nutritional Information

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

Tool Recommendations

For best results, use a quality immersion blender. A baking sheet and a sharp chef's knife simplify prep and roasting.

Serving Suggestions

Serve with crusty gluten-free bread and a crisp white wine for a satisfying and balanced meal.

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Stir sauces, sauté vegetables, and serve meals gently while adding a charming touch to everyday cooking.

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A bowl of this soup is pure comfort. Prep ahead for easy lunches or cozy weeknight dinners.

Recipe Q&A

→ Can I use fresh or dried chickpeas?

Canned chickpeas offer convenience and consistent texture, but dried chickpeas can be soaked and cooked beforehand for a less processed option.

→ How do I make the soup chunkier?

Set aside some roasted pumpkin cubes and chickpeas before blending and stir them back in at the end to add texture.

→ What can I substitute for pumpkin?

Sweet potato can replace half the pumpkin to provide a different flavor while keeping the creamy consistency.

→ How should I store leftovers?

Keep any leftover soup refrigerated in an airtight container for up to three days or freeze for longer storage.

→ What garnishes complement this dish?

Toasted pumpkin seeds, extra fresh sage leaves, and plant-based cream add texture and enhance the flavors beautifully.