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This leans on roasted fresh pumpkin and crisped fresh sage for flavor instead of salt, since the natural sweetness that comes from roasting is strong enough to carry the soup without needing a heavy hand with the salt shaker. Using a low sodium broth as the base keeps the whole pot well within a lower sodium diet without sacrificing any of the cozy, autumn flavor.
Per serving
150kcal
Calories
3g
Protein
20g
Carbs
7g
Fat
Prep Time
10 min
Cook Time
35 min
Servings
4 people
Difficulty
easy
3g
Fiber
7g
Sugar
Follow step-by-step with voice guidance.
Preheat the oven to 200°C (400°F).
Toss the pumpkin cubes with 1 tablespoon of olive oil and roast on a baking sheet for 25 to 30 minutes, until fork tender and lightly caramelized at the edges.
In a large pot, heat the remaining olive oil over medium heat and sauté the diced onion until soft, about 5 minutes.
Add the roasted pumpkin and low sodium vegetable broth to the pot.
Simmer for 10 minutes to let the flavors meld.
Blend the soup until smooth using an immersion blender or a countertop blender.
In a small pan, heat a touch of olive oil and fry the sage leaves for about 30 seconds, until crisp.
Stir the milk and black pepper into the soup and warm through gently.
Ladle into bowls and top with the crispy fried sage leaves.
Roast the Pumpkin for Natural Sweetness: This caramelizes its sugars and builds a deep flavor base that reduces how much seasoning the soup needs overall. Use a Low Sodium Broth: Since store bought broths vary widely in sodium content, checking the label ensures the whole pot stays within a lower sodium range. Crisp the Sage in Oil: Frying whole sage leaves briefly brings out their flavor and adds a fragrant, crunchy garnish without needing any added salt.
Yes, plain canned pumpkin puree works as a substitute and skips the roasting step, though roasting fresh pumpkin does add a slightly deeper, more caramelized flavor.
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