Roasted Pumpkin Sage Soup

roasted-pumpkin-sage-soup (1)


We love Pumpkin recipes and this one brings in the season with perfectly bariatric friendly ingredients. The aroma of roasted pumpkins and sage smells like everything we love about this time of the year – warmth, comfort, family and friends. Enjoy!


2 medium (6 lbs total) sugar pumpkins or pumpkin pie pumpkins
1 tbsp butter (olive oil for dairy-free)
3/4 cup shallots, diced
3 cloves garlic, chopped
4 cups fat free, low sodium chicken broth (vegetarians can use vegetable stock)
1 tbsp fresh sage, plus more for garnish
salt and fresh pepper to taste
reduced fat sour cream for garnish, (optional)


*Heat the oven to 400°F. Using a heavy, sharp knife, cut the pumpkins in half. Scoop out seeds and place on a baking sheet;bake for 1 – 1-1/2 hours.
*When the pumpkin is cooked and cool enough to handle, use a spoon to scoop out the flesh. This should make about 5 cups.
*Add butter to a large pot or Dutch oven, on medium heat; add shallots and sauté until tender, about 4 minutes. Add garlic and cook an additional minute. Add pumpkin and broth to the pot, along with sage, salt and pepper and bring to a boil. Simmer, covered for about 15 minutes.
*Blend in a blender or immersion blender and blend the soup until smooth.
(Optional) Garnish with light sour cream and sage.


Makes 8 1/2 cups
Servings: 5, Size: a little under 1-3/4 cup
Calories: 137.5
Protein: 6 grams
Carb: 25 grams
Fat: 3 grams