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

Savory Pumpkin Soup

Recipe Type

This healthy recipe comes from NDSU Extension.



  • 1 Tbsp. olive oil
  • 1 medium red onion, chopped
  • 3 garlic cloves, minced
  • 2 Tbsp. chopped sage (~10 leaves)
  • 4 c. low sodium vegetable broth
  • 1 (15-oz.) can pumpkin puree (not pumpkin pie filling)
  • 1 (15.5-oz) can navy beans*
  • 1 tsp. turmeric
  • ½ tsp. nutmeg
  • ½ tsp. salt
  • ⅛ tsp. 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