Recipe description
July 25, 2026
Pumpkin soup with sage
Creamy pumpkin soup with sage for gentle gut nourishment
Easy Recipe
One Pot Meal
Quick Meal
82%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: tree_nut, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from pumpkin and vegetables.
- Includes diverse plant ingredients for gut-friendly variety.
- Balanced with healthy fats from olive oil and cream for satiety.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Pumpkin
500
gram
Sage
10
leaf
Onion
1
piece
Garlic
2
clove
Vegetable broth
500
ml
Oil, olive
2
tablespoon
Cream
100
ml
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Peel and dice the pumpkin into small cubes.
2
Finely chop the onion and garlic.
3
In a large pot, heat olive oil over medium heat. Sauté onion and garlic until soft.
4
Add pumpkin cubes and cook for 5 minutes, stirring occasionally.
5
Pour in vegetable broth, bring to a boil, then reduce heat and simmer for 20 minutes until pumpkin is tender.
6
Use an immersion blender to puree the soup until smooth.
7
Stir in cream, salt, and black pepper to taste.
8
Simmer for another 5 minutes. Adjust seasoning if needed.
9
Serve hot, garnished with fresh sage leaves.
More Recipes For Your Gut
Nutrition
430 kcal
Calories
9 g
Protein
40 g
Carbohydrates
5 g
Fiber
8 g
Sugar
33 g
Fat
12 g
Saturated fat
2.5 g
Salt
FAQ
Is this soup dairy-free or can it be made vegan?
The recipe uses cream; to make it dairy-free, substitute with plant-based cream or coconut milk and omit the cream. Check that the broth is dairy-free if you need a vegan option.
How many servings does it make and how can I scale the recipe?
It yields 2 servings. To serve more, double the ingredients.
Can I freeze pumpkin soup?
Yes. Cool the soup and freeze for up to 2–3 months. Thaw in the fridge overnight and reheat gently.
Can I omit the sage or substitute another herb?
Yes. Omit sage or replace with thyme or rosemary; the flavor will be different.
What should I do if I don’t have an immersion blender?
Use a regular blender in batches. Let the soup cool slightly, then blend until smooth.
How long does it take to cook?
Prep about 10–15 minutes; simmer for 20 minutes; then 5 minutes after blending; total around 40 minutes.
How can I adjust the soup’s thickness?
Add more broth to thin it, or add more pumpkin (or simmer longer) to thicken.
Is this gluten-free and nut-free?
Gluten-free if you use a gluten-free vegetable broth; there are no nuts in the recipe—check labels if allergies apply.
Can I add extra protein to this soup?
Top with toasted pumpkin seeds or a dollop of yogurt (or plant-based yogurt); serve with whole-grain bread for extra fiber and protein.
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