Creamy Pumpkin Soup with Sage
Creamy Pumpkin Soup with Sage is a velvety, comforting autumn soup originating from European culinary traditions, particularly popular in Italy and France. It's typically made by simmering pumpkin or winter squash with onions, garlic, and vegetable or chicken broth, then blending it with cream or coconut milk and finishing with crispy sage leaves.
🍽️ Nutrition at a glance
This soup is generally moderate in calories, around 150-250 per serving, and is a good source of carbohydrates and dietary fiber from the pumpkin, along with vitamins A and C. The cream or coconut milk adds healthy fats, making it a balanced, satisfying dish rather than high in protein.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 3.5 g |
| Carbs | 22 g |
| Fat | 9 g |
| Fiber | 4 g |
| Sugar | 8 g |
| Sodium | 480 mg |
| Vitamin A | 180 mcg RAE |
| Vitamin C | 15 mg |
| Potassium | 450 mg |
| Calcium | 80 mg |
| Iron | 1.5 mg |
| Vitamin D | 1.2 mcg |
| Magnesium | 35 mg |
| Phosphorus | 65 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, sage has been used for centuries in European folklore for its purported cleansing properties, making this soup a traditional choice for autumn gatherings. Nutritionally, the beta-carotene in pumpkin acts as a powerful antioxidant, and pairing it with the healthy fats in cream enhances its absorption by the body.
