Aromatic and richly nourishing, once you try this pumpkin sage soup recipe, you’ll want to make it one of your go-to meals. It’s a delicious soup, easy to make, and features two potent health foods – pumpkin and sage.

Pumpkin is one of the most underrated health foods -and one of my favorite veggies!

Why Pumpkin Soup Should Be a Staple in Your Diet


Pumpkin is one of the most underrated health foods (and one of my favorite veggies!). Associated with pumpkin pie and holiday feasts, it rarely plays a central role in the everyday diet.

But, pumpkin is loaded with nutrients your body loves. Trust me, my friend, you have a lot to gain from enjoying it regularly. Pumpkin is:

  • High in carotenoids, which protect cells from free radical damage, slowing the aging process and fighting inflammation
  • Rich in beta-carotene to support optimal vision and reduce your risk for degenerative eye diseases like macular degeneration
  • Your body converts the beta-carotene from pumpkin into a safe form of vitamin A, which supports healthy bones and teeth as well as your eyes
  • Pumpkin seeds are a great source of zinc, which boosts male sexual health
  • The fiber in pumpkin promotes a healthy heart and stronger digestive system

When I cook pumpkin, I always prepare extra to store in the freezer and puree for later. Pumpkin puree is perfect as a topping for oatmeal or as a tasty ingredient in muffins or pancakes.

Sage Health Benefits

Sage is another underused gift of Mother Nature. It’s a perennial woody herb that has an unbelievable impact on human health.

  • Inhale the comforting aroma – research shows that sage can improve memory
  • An excellent source of antioxidants, including volatile oils and antioxidant enzymes, which help to promote a healthy heart, skin, joints, and brain

Combine this wonder vegetable and herb, and you have a delicious, savory soup that’s good for your heart, body, and mind.

Pumpkin Sage Soup Recipe


  • 1 medium pumpkin
  • 1 red onion
  • 1-2 cloves garlic
  • 1 red chili pepper
  • 1 medium carrot
  • 4 to 5 leaves of fresh sage (or more!)
  • 2 cups (500 mL) Babs Bone Broth Pure or Veggie
  • Olive oil




  • Wash the veggies
  • Peel and chop the onion and garlic
  • Cut the pumpkin in half and remove the seeds, then cut the pumpkin into cubes (you don’t need to peel the pumpkin)
  • Slice the carrot
  • Cut the pepper in half, removing the seeds and chopping the pepper into small pieces
  • Heat your soup pan with a dash of olive oil and fry the sage leaves for about 2 minutes until they appear slightly crunchy
  • Remove the sage from the oil, setting on a kitchen towel to drain
  • In the same oil, fry the pepper, onion, and garlic for about 2 minutes
  • Add the carrot and pumpkin and cook at medium heat for 3 minutes, stirring occasionally
  • Add the broth and bring to a boil, then reduce the heat and cook gently, covered, for about 15 minutes
  • Remove the pan from heat and puree the soup with a hand blender
  • Ladle the soup into bowls and garnish with your fried sage leaves

Optional: To make this healthy soup into a heartier meal, you can crumble goat cheese over the top or add lentils. You can also roast the pumpkin seeds and add as a soup topping.


Barbara 🙂