This hearty and flavorful soup combines the rich, earthy sweetness of roasted pumpkin with a creamy coconut base, a punchy sage-pistachio pesto, and crispy spicy pumpkin seeds. It’s an elegant, comforting dish perfect for autumn dinners or cozy gatherings.

Roasted Garlic Sage Pesto Pumpkin Soup

Why You’ll Love This Recipe

This recipe transforms a humble pumpkin into a luxurious bowl of soup bursting with layers of flavor and texture. The roasted garlic and herbs deepen the savory base, while the coconut milk and maple syrup balance it with creamy and sweet notes. Topping it off with spicy fried pumpkin seeds and fragrant sage pesto makes this dish unforgettable.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the soup:

1 large sugar or pie pumpkin (halved, seeds reserved)
1 tablespoon olive oil
Salt and pepper
6 tablespoons unsalted butter
2 small shallots, chopped
1 teaspoon fresh thyme, chopped
4 cups chicken broth
1 cup coconut milk
1 cup water
1 teaspoon cayenne pepper (adjust to taste)
¼ teaspoon nutmeg
1 tablespoon pure maple syrup
Pinch of crushed red pepper flakes

For the sage pesto:

1 head roasted garlic (or substitute 1 raw garlic clove)
1 cup fresh parsley
½ cup fresh sage
¼ cup shelled pistachios
¼ cup olive oil
¼ cup blue cheese (or substitute feta or parmesan)
¼ teaspoon black pepper

For the spicy fried pumpkin seeds:

Reserved pumpkin seeds
1 tablespoon coconut milk
1 tablespoon flour
1 teaspoon chipotle chili powder
¼ teaspoon brown sugar
½ teaspoon black pepper
Salt to taste

directions

Preheat oven to 400°F. Cut pumpkin in half, remove and reserve seeds. Place pumpkin on a baking sheet, rub with olive oil, and season with salt and pepper. Trim the top of the garlic bulb, drizzle with oil, wrap in foil, and place on the baking sheet. Roast both for 45 minutes or until tender. Let cool.
Squeeze roasted garlic from its skin and mash with a fork. Scoop pumpkin flesh and puree in a food processor with 1 cup chicken broth until smooth.
In a large pot over medium heat, melt butter and sauté shallots until soft. Add thyme, then stir in pumpkin puree, remaining broth, coconut milk, water, cayenne, nutmeg, maple syrup, and red pepper flakes. Simmer for 15–20 minutes.
To make the pesto, blend roasted garlic, parsley, sage, and pistachios until finely chopped. Slowly add olive oil while blending. Add cheese and pepper; pulse to combine.
To prepare the seeds, mix them with coconut milk and flour. Heat oil in a skillet, then fry seeds until browned and puffed. Remove, drain, and toss with chili powder, sugar, pepper, and salt.
Serve soup in bowls (or roasted pumpkin shells if using), topped with a spoonful of sage pesto and fried seeds. Optional: drizzle with extra coconut milk.

Servings and timing

Servings: 4
Prep Time: 15 minutes
Cook Time: 1 hour 35 minutes
Rest Time: 5 minutes
Total Time: 2 hours

Variations

Make it vegan by using vegetable broth and dairy-free cheese.
Substitute blue cheese with feta, goat cheese, or omit for a milder flavor.
Add roasted carrots or sweet potatoes for a deeper base.
Use walnuts or almonds instead of pistachios in the pesto.
Swap chipotle powder with smoked paprika for a milder seed topping.

storage/reheating

Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop over low heat, stirring occasionally. Store pesto and seeds separately and add just before serving to preserve texture.

FAQs

Can I use canned pumpkin instead of fresh?

Yes, use about 3 cups of canned pumpkin puree if you’re short on time.

Is this soup spicy?

It has a gentle heat from cayenne and chili powder, but you can reduce or omit the spices to make it milder.

What can I use instead of blue cheese?

Feta or Parmesan are great substitutes, or leave it out entirely for a simpler flavor.

Can I make the soup ahead of time?

Yes, make the soup and pesto in advance and store them separately. Fry the seeds just before serving.

How do I roast the pumpkin seeds?

Clean and dry the seeds, toss with coconut milk and flour, then fry them in a skillet with oil until crisp.

Can I freeze this soup?

Yes, freeze without toppings for up to 2 months. Thaw and reheat gently before serving.

Can I make this dairy-free?

Yes, use olive oil instead of butter and a dairy-free cheese or omit it entirely.

Can I serve this soup in pumpkin bowls?

Absolutely. Roast hollowed-out small pumpkins until soft and serve the soup inside for a festive touch.

What’s the best type of pumpkin to use?

Sugar or pie pumpkins are best for roasting and have a sweet, dense flesh.

Can I skip the pesto?

Yes, but it adds a fresh herbal contrast that really enhances the soup.

Conclusion

Roasted Garlic Sage Pesto Pumpkin Soup with Spicy Fried Pumpkin Seeds is a vibrant, nourishing bowl that brings warmth and elegance to your table. With its creamy texture, herbaceous pesto, and crunchy, spicy toppings, it’s a must-try for fall or holiday meals. Whether you serve it in bowls or roasted pumpkins, it’s sure to impress.