There’s something magical about the first pot of pumpkin soup as autumn rolls in—the way the roasted pumpkin caramelizes in the oven, filling the kitchen with that sweet, toasty scent, while fresh sage sizzles in the pan. This creamy roasted pumpkin soup with coconut milk has been my go-to for years, ever since I stumbled upon the perfect balance of richness and warmth during a particularly blustery October. After testing countless versions (some too thin, others overly spiced), I landed on this foolproof recipe that lets the pumpkin shine, with coconut milk adding just the right amount of velvety luxury. Trust me, one spoonful of this golden-orange goodness, and you’ll understand why my family demands it weekly once the leaves start turning.
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Why You’ll Love This Creamy Roasted Pumpkin Soup with Coconut Milk and Sage
This isn’t just any pumpkin soup—it’s the kind of recipe that makes you want to curl up under a blanket and savor every spoonful. Here’s why it’s become my autumn staple:
- Creamy dreaminess: Coconut milk gives it that luxurious velvety texture without any dairy (perfect for my vegan friends!)
- Deep, toasty flavor: Roasting the pumpkin first? Game-changer. It brings out this incredible caramelized sweetness you just can’t get from boiling.
- Weeknight easy: Just roast, simmer, blend—I’ve made this after work when I’m barely awake and it still turns out amazing.
- That sage magic: Those crispy fried sage leaves on top? They make it taste like fall in a bowl.
Pro tip: Double the batch. You’ll want leftovers.
Ingredients for Creamy Roasted Pumpkin Soup with Coconut Milk and Sage
Gathering the right ingredients makes all the difference in this soup – trust me, I learned the hard way when I once tried using watery pumpkin purée instead of fresh! Here’s what you’ll need:
- 1 small pumpkin (about 2kg) – peeled and cubed (look for sugar pumpkins or kabocha for best flavor)
- 2 tbsp olive oil – divided (one for roasting, one for sautéing)
- 1 large onion – chopped (yellow works best for sweetness)
- 2 garlic cloves – minced (fresh is key here!)
- 4 cups vegetable broth – homemade or low-sodium
- 1 can (400ml) coconut milk – full-fat for extra creaminess
- 5 fresh sage leaves – plus extra for crispy garnish
- Salt & pepper – to taste
No pumpkin? No problem! Butternut squash works beautifully too – just peel and cube the same way. And if you’re out of sage, try thyme or rosemary for a different herby twist.
How to Make Creamy Roasted Pumpkin Soup with Coconut Milk and Sage
Okay, let’s get cooking! This soup comes together in three simple steps, but each one builds those incredible layers of flavor that make this recipe special. I’ve made this so many times I could probably do it in my sleep (and honestly, I nearly have on rushed weeknights!). Here’s exactly how I do it:
Step 1: Roast the Pumpkin
First things first – crank that oven to 200°C (400°F). While it heats, toss your pumpkin cubes with 1 tbsp olive oil, a good pinch of salt, and a few cracks of black pepper. Spread them out on a baking sheet in a single layer – overcrowding leads to steaming, not roasting, and we want those gorgeous caramelized edges! Roast for about 25 minutes, stirring halfway, until the pumpkin is fork-tender with some golden brown spots. That caramelization is pure flavor gold, so don’t skimp on the roasting time.
Step 2: Sauté Aromatics
While the pumpkin roasts, heat the remaining oil in a large pot over medium heat. Add the chopped onion and let it sweat until translucent – about 5 minutes. Don’t rush this! You want them soft and sweet, not browned. Then add the garlic and cook for just 30 seconds until fragrant. I can’t tell you how many times I’ve burned garlic by getting distracted – it goes from perfect to bitter in seconds, so stay close!
Step 3: Simmer and Blend
Now the magic happens! Add your roasted pumpkin to the pot along with the broth, coconut milk, and sage leaves. Bring it to a gentle simmer (not a boil!) and let it all get acquainted for 15 minutes. The sage will infuse its earthy aroma throughout. Then, remove the sage leaves (unless you like the texture) and blend until silky smooth. I use my immersion blender right in the pot – less cleanup! – but a regular blender works too (just be careful with the hot liquid). Taste and adjust seasoning – sometimes I add an extra pinch of salt or a squeeze of honey to balance the flavors.
Tips for the Best Creamy Roasted Pumpkin Soup with Coconut Milk and Sage
After making this soup more times than I can count, I’ve picked up some tricks that take it from good to “can I get your recipe?” good:
- Crispy sage garnish: Fry extra sage leaves in a bit of olive oil until crisp – they add an amazing texture contrast.
- Thickness control: Too thick? Add broth a splash at a time while reheating. Too thin? Simmer uncovered for 5-10 minutes.
- Flavor booster: Try a teaspoon of maple syrup or honey if your pumpkin isn’t super sweet.
- Crunch factor: Toasted pumpkin seeds or croutons on top make every bite more interesting.
Remember – soups taste better the next day as flavors meld, so don’t skip leftovers!
Variations for Creamy Roasted Pumpkin Soup with Coconut Milk and Sage
This soup is like a cozy blank canvas – I’ve tweaked it dozens of ways when I’m feeling adventurous or just working with what’s in my pantry:
- Sweet potato swap: Use equal parts roasted sweet potatoes when pumpkin’s out of season (my kids actually prefer this version!)
- Spice it up: Add a thumb of grated ginger with the garlic or a pinch of cayenne for warmth
- Herb alternatives: Thyme or rosemary work beautifully instead of sage – just use half the amount as they’re more potent
The best part? Every version tastes like a whole new soup!
Serving Suggestions
This soup deserves the perfect partners to make it a meal! I love serving it with thick slices of crusty sourdough – ideal for wiping the bowl clean. For protein, I’ll toss some crispy roasted chickpeas on top, or keep it light with a simple arugula salad dressed in lemon. My husband insists on adding a dollop of Greek yogurt (the tang cuts through the richness beautifully), while I’m partial to extra cracked black pepper. Honestly? It’s heavenly all on its own too.
Storage and Reheating
Here’s the best part – this soup gets even better as it sits! Store leftovers in an airtight container in the fridge for up to 4 days. Freeze portions for 3 months (just leave a little space at the top – it expands). When reheating, add a splash of broth to bring back that perfect creamy consistency. Pro tip: Thaw frozen soup overnight in the fridge for best texture.
Nutritional Information
Now, I’m no nutritionist, but after years of making this soup (and eating way too many bowls in one sitting), I’ve learned a thing or two about what’s in it. These numbers are estimates – your exact counts will depend on your pumpkin’s sweetness and which coconut milk brand you use. For one generous bowl (about 300ml), you’re looking at roughly:
- 220 calories – cozy fuel for chilly days
- 14g fat (mostly the good kind from coconut milk)
- 22g carbs – all that pumpkin goodness
- 3g protein – hey, it’s soup, not a steak!
Bonus? It’s packed with vitamin A from the pumpkin and has 4g of fiber per serving to keep you full.
Frequently Asked Questions
After sharing this recipe with friends and family for years, I’ve heard all the questions – here are the ones that pop up most often:
Can I use canned pumpkin instead of fresh?
Yes, but it won’t be quite the same – that roasted flavor makes all the difference! If you must, use 3 cups pure pumpkin purée (not pie filling) and skip roasting. You’ll lose some depth, but it’ll still taste good in a pinch.
How long does this soup keep in the fridge?
About 4 days in an airtight container. It thickens as it sits, so you’ll want to thin it with a splash of broth when reheating. Honestly? I think day-two soup tastes even better as the flavors meld.
Can I freeze creamy pumpkin soup?
Absolutely! Freeze in portions for up to 3 months. Pro tip: leave an inch of space at the top – it expands when frozen. Thaw overnight in the fridge before reheating gently.
Is there a substitute for coconut milk?
Heavy cream works if you’re not dairy-free, but the coconut adds such a lovely flavor. For a lighter option, try half coconut milk, half broth – still creamy but less rich.
My soup turned out too sweet – help!
No worries! Balance it with a squeeze of lemon juice or a pinch of cayenne. Next time, taste your pumpkin before roasting – some varieties are naturally sweeter than others.
For more delicious recipes and baking inspiration, check out our Pinterest page!
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Creamy Roasted Pumpkin Soup: 3-Step Comfort in a Bowl
- Total Time: 55 minutes
- Yield: 4 servings
- Diet: Vegetarian
Description
A rich and creamy roasted pumpkin soup infused with coconut milk and fresh sage, perfect for cozy autumn evenings.
Ingredients
- 1 small pumpkin (about 2 kg), peeled and cubed
- 2 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 can (400 ml) coconut milk
- 5 fresh sage leaves
- Salt and pepper to taste
Instructions
- Preheat the oven to 200°C (400°F).
- Toss pumpkin cubes with 1 tbsp olive oil, salt, and pepper. Roast for 25 minutes or until tender.
- Heat remaining oil in a pot. Sauté onion and garlic until soft.
- Add roasted pumpkin, broth, coconut milk, and sage. Simmer for 15 minutes.
- Blend until smooth. Adjust seasoning and serve hot.
Notes
- Use butternut squash if pumpkin isn’t available.
- Garnish with toasted pumpkin seeds for extra crunch.
- Soup thickens when cooled—add broth when reheating.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Roasting/Blending
- Cuisine: International
