The Easiest Fall-inspired Pumpkin & Sage Soup

Jessica Mosiuk

Cozy up with this warming and nutritious soup recipe! An easy weekday meal, this recipe whips up in only 30 minutes.

Health benefit highlights:

Immune-boosting, due to the high beta-carotene content of pumpkin (which also gives pumpkin its orange colour!)Heart healthy, thanks to the fibre content which can help lower cholesterol levels.

Weight-loss friendly, with only 8 grams of complex carbohydrates per cup of pumpkin!


  • 1 small sugar pumpkin, peeled and cut into 1 inch cubes 1/4 cup leek, roughly chopped
  • 2 cloves garlic, peeled and left whole 10-20 sage leaves avocado oil, for roasting
  • 4 – 6 cups vegetable stock, depending on desired thickness 1 pinch of cinnamon
  • 2 pinches of nutmeg salt and pepper to tasteInstructions1. Preheat oven to 425 degrees.
  • 2. Toss squash, leek, garlic and sage in a bowl with avocado oil, salt and pepper. Spread over a baking sheet and roast for 20 minutes.
  • 3. Put roasted squash, leek and sage into a large saucepan. Add vegetable stock and heat through.
  • 4. Blend with an immersion blender until mostly smooth.
  • 5. Add more salt and pepper if needed.

Samantha Sama, ND