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Pumpkin Sage Soup

Author : Ashley Madden
Prep Time: 15 mins
Total Time: 40 mins
Servings: 4
Course: Soup
The creamiest, dreamiest soup ever! Decadent and easy and ideal for the colder months! Depending on serving size, this soup can serve 4 to 6 people.


  • 2 cups diced yellow onions
  • 5 garlic cloves minced
  • 4 heaping cups peeled and chopped pumpkin or other winter squash kabocha or butternut squash work well
  • 8 small to medium fresh sage leaves
  • ½ teaspoon dried thyme or 2 teaspoons fresh thyme leaves
  • ¼ teaspoon red pepper flakes or to your preference
  • 4 cups low-sodium vegetable broth*
  • cup cashews soaked for 2 to 4 hours
  • ¾ teaspoon sea salt or to taste


  • In a large soup pot, sauté the onions with a few tablespoons of water and a big pinch of salt for 7 to 10 minutes, stirring often and adding water, a couple of tablespoons at a time, to prevent burning if needed.
  • Now add the garlic, pumpkin, sage leaves, thyme, and red pepper flakes. Stir and sauté for another minute or two.
  • Now add the vegetable broth and bring to a boil. Once boiling, reduce to a simmer and simmer partially covered for 15 minutes or until the pumpkin is very tender. Remove the soup from heat.
  • Drain the cashews, discard the soaking liquid, and add them to a high-speed blender. Transfer the soup to the blender too and blend until completely smooth (do this in batches if needed). Pour the soup back into the pot and season to taste. If adding chickpeas or spinach, stir in now.
  • Divide among bowls and garnish with thinned sour cream (see notes) and/or red pepper flakes.


  • Optional additions:
    • 1½ cups cooked or canned chickpeas, drained and rinsed
    • 1 packed cup baby spinach
  • *For a nut-free version, use 3 cups of vegetable broth, and instead of adding cashews to the blender, add 1 cup of creamy soy milk and blend until smooth.
  • I use a thinned version of this Sour Cream to garnish this pumpkin and sage soup!
  • If you use kabocha squash, you can leave the peel on!
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