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 three potent health foods – bone broth, pumpkin and sage.
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.
Preparation
- 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.
