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 chickpea, pumpkin and sage soup on a wet autumn evening and was amazed how the roasted pumpkin added delicious sweetness that even picky eaters loved. The chickpeas made it creamy and filling, and a few crunchy pumpkin seeds on top always disappear fast.

Ingredients

• Pumpkin: 800 g 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): Drizzle (e.g., oat or soy)

Instructions

Roast the pumpkin:

Preheat the 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 the pumpkin roasts, heat remaining olive oil in a large pot over medium heat. Add onion, carrot, and celery; cook for 5 6 minutes until softened.

Add seasonings:

Add garlic, sage, cumin, and nutmeg to the pot. Cook for 1 minute until fragrant.

Simmer soup:

Stir in roasted pumpkin, chickpeas, and vegetable stock. Bring to a boil then reduce heat and simmer for 10 15 minutes.

Blend until creamy:

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

Serve:

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

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We now make this soup every time the family gathers in fall; it fills the kitchen with the scent of sage and brings everyone together around the table.

Required Tools

Baking sheet, large pot, immersion or countertop blender, chefs knife, cutting board

Nutritional Information

Per serving: 260 calories, 7 g total fat, 39 g carbohydrates, 9 g protein

Serving Suggestions

This soup pairs wonderfully with crusty gluten-free bread or a crisp white wine for a complete meal.

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Enjoy this warming pumpkin & chickpea soup as a cozy dinner any cold night—it truly shines with your favorite garnishes.

Recipe FAQs

→ Can I use fresh pumpkin instead of canned?

Yes, fresh pumpkin works best when peeled, cubed, and roasted to bring out its natural sweetness before adding to the soup.

→ How can I make the soup chunkier?

Reserve some roasted pumpkin cubes and chickpeas before blending and stir them back in after pureeing for added texture.

→ What herbs enhance the flavor of this soup?

Fresh sage is essential, complemented by warming ground cumin and a hint of nutmeg to deepen the flavor.

→ Is this dish suitable for gluten-free diets?

Yes, as long as gluten-free vegetable stock is used and all add-ins like plant-based cream are checked for gluten.

→ What is the best way to reheat leftovers?

Gently warm the soup on the stovetop over low heat, stirring occasionally to maintain its smooth texture.

→ Can I substitute sweet potato for pumpkin?

Substituting half the pumpkin with sweet potato adds a slightly different sweetness and creaminess to the soup.