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    Home » Soups

    Published: Oct 21, 2021 · Updated: Feb 22, 2022 by Angela Coleby · This post may contain affiliate links · This blog generates income via ads

    Pumpkin Sage Soup

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    Gluten FreeDiary FreeNut FreeEgg FreeLow CarbVeganVegetarianPaleoKeto

    The flavours of pumpkin and sage are a great savoury combination, so why not try them in a soup? This is an easy vegan soup for Fall that is low carb and gluten free too.

    The addition of using coconut milk in this pumpkin sage soup makes is so creamy without over powering the flavour.

    pumpkin sage

    How to make pumpkin sage soup

    The beauty of a soup recipe is that it is normally an easy recipe. If my husband can make soup, anyone can!

    With a few simple ingredients you can have a creamy vegan soup in under 30 minutes. It's as easy as add the vegetables to the pot, cook, add stock, simmer and blend. Serve and slurp! We have used coconut milk for a creamy low carb vegan soup, but you could replace this with cream for a vegetarian soup if you have any coconut allergies.

    As with all soup recipes, taste test it and adjust for your own personal taste. You might enjoy more sage or like it saltier. Personally I use more pepper than the recipe card but that's my own personal taste.

    Storing pumpkin soup

    Keep this soup in the fridge in an air tight container. It should last up to 5 days. Alternatively, freeze any left overs.

    Can I freeze pumpkin soup?

    This soup freezes well! Put it in an airtight container and it will freeze for up to 6 months.

    Defrost at room temperature and reheat on a low heat to keep the creamy consistency.

    vegan pumpkin soup

    Recipe Tips

    Fresh sage is preferable. Dried will work but increase the volume for a deeper flavour.

    Coconut cream could be used for a creamier soup but the coconut flavour may be stronger.

    If the soup is too thick, add more stock or water.

    Serve with fried sage leaves for extra flavour.

    Roast the pumpkin before making the soup. It will take longer but give you a great flavour.

    More Keto Soup Recipes to Enjoy

    Pumpkin Ginger Soup

    Cauliflower Curry Soup

    Pumpkin Coconut Soup

    Cabbage Turmeric Soup

    Celeriac & Fennel Soup

    This post may contain affiliate links. Please read my disclosure policy for more information.

    pumpkin sage soup

    Pumpkin Sage Soup

    A creamy vegan savory pumpkin soup with sage is an easy soup recipe that is nourishing and tasty.
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    Prep Time 10 mins
    Cook Time 20 mins
    Total Time 30 mins
    Course Soup
    Cuisine keto, Vegan
    Servings 6 servings
    Calories 141 kcal

    Ingredients
     
     

    • 4 cups pumpkin cut into small chunks
    • 1 medium onion
    • 3 cloves garlic
    • 6 sage leaves chopped
    • 1 cup coconut milk
    • 1 teaspoon thyme
    • 2 cups vegetable stock
    • 2 tablespoons olive oil
    • ½ teaspoon salt
    • ½ teaspoon black pepper

    Instructions
     

    • In a medium saucepan, heat the on a medium heat. Add the onion and garlic and saute for 2-3 minute until soft.
    • Add the pumpkin cubes and sage. Stir and cook for 2 minutes.
    • Add the stock, thyme, salt and pepper. Bring to the boil, cover and simmer for 15 minutes until the pumpkin is soft.
    • Stir in the coconut milk. Adjust seasoning to taste.
    • Transfer to a blender, or use an immersion blender, and blend the soup until smooth.
    • To serve warm, return the soup to the saucepan, place over a medium heat, and warm until heated through.

    Notes

    The net carbs will be the total carb count minus the fibre count. Carb count excludes sugar alcohols.
    Any nutritional analysis on the website is based on an estimate, calculated by http://nutritiondata.self.com from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.

    YOUR OWN NOTES

    Click here to add your own private notes.

    Nutrition

    Serving: 1servingCalories: 141kcalCarbohydrates: 7gProtein: 2gFat: 13gFiber: 1g
    Keyword keto vegan, pumpkin recipes
    Do you know your macros?Check out Free Macro Calculator!
    Tried this recipe?Mention @KetoVegetarianRecipes on Instagram or hashtag it #ketovegetarianrecipes!

    More Soups

    • Vegan Keto Tomato Soup
    • Celeriac and Fennel Soup
    • Keto Celery Soup
    • Broccoli Goats Cheese Soup

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    Hi, I'm Angela!

    I'm the creator behind all the tasty low carb & gluten free recipes at Keto Vegetarian Recipes. I live in sunny St Lucia with the husband, dogs & cats.

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