Recipe Image
Savory Pumpkin Soup, served in a cup
Serving Size
Serving Size:
One cup

Savory Pumpkin Soup

Recipe Type

This savory soup is perfect for a cozy fall day.



  • 1 tablespoon olive oil
  • 1 medium red onion, chopped
  • 3 garlic cloves, minced
  • 2 tablespoons chopped sage (~10 leaves)
  • 4 cups low sodium vegetable broth
  • 1 (15-ounce) can pumpkin puree (not pumpkin pie filling)
  • 1 (15.5-ounce) can navy beans*
  • 1 teaspoon turmeric
  • ½ teaspoon nutmeg
  • ½ teaspoon salt
  • ⅛ teaspoon pepper
  • Dried cranberries, pomegranate seeds and/or sage for garnish (optional)


In a large pot, heat olive oil over medium heat. Add onion and cook for 5 to 7 minutes, until translucent. Add garlic and sage, and cook for another minute. Add vegetable broth, pumpkin, beans, turmeric, nutmeg, salt, and pepper, and stir to combine. Bring to a simmer. Allow the soup to cool before transferring in small portions to a blender to puree. You may use an immersion blender too. Transfer the soup back into the pot and let cook on medium-low heat for 5 to 10 minutes. Add additional salt and pepper to taste. Garnish as desired.

*Adding additional beans and pumpkin will change the consistency. If a thicker consistency is desired, add more beans and pumpkin.

Dietary and Nutrition


Pumpkin is low in calories. One-half cup of mashed pumpkin (without salt) has 24 calories, 0 grams (g) fat, 1 g protein, 6 g carbohydrate, 1 g fiber and 1 milligrams sodium. Pumpkins are packed with nutrients, such as fiber and beta-carotene. Our bodies use beta carotene to produce vitamin A. Pumpkins are also rich in potassium.

Learn more
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Field to Fork Pumpkins! (FN1796, Reviewed Jan. 2020)

Pumpkins are one of the colorful symbols of autumn. Most people think of using them solely for the purpose of carving and displaying, but pumpkin can be used in many ways on your menu, including soups and desserts.

VARY YOUR VEGGIES: Why Eat Vegetables? (FN1452, Reviewed April 2020)

Vegetables are versatile, nutritious, colorful and flavorful. Not only are they naturally low in calories, fat and sodium, but they also are good sources of important vitamins, minerals and dietary fiber.

This recipe was analyzed for nutrition using Food Processor SQL Nutrition and Fitness Software and tested in the kitchen.