Curried Pumpkin Soup with Sage Croutons and Pumpkin Seeds Recipe

>Much like Linus Van Pelt in “Peanuts,” I’m obsessed with the Great Pumpkin. But, in my case it’s not about the hope for presents from the mythical figure in the pumpkin patch. Instead it’s all about creating the perfect pumpkin soup. And this one has a bright and spicy curry flavor with a silky finish. It’s also served with sage croutons which – as you can imagine – just makes everything better.The beauty of this soup is that it’s not only incredibly delicious, it’s also filled with all sorts of healthy things. For instance, the sage in the croutons has flavonoids and antioxidants which are good for people with rheumatoid arthritis and bronchial asthma. It’s also good for memory retention, so you’ll be able to remember this meal for a good long while.

finished meal served and decorated

Pepitas (or pumpkin seeds) are a large source of protein. Even just an ounce has 7 grams of protein. Their oil is also full of phytosterols, which means that their chemical make-up is the same as cholesterol, so they can aid in reducing blood cholesterol levels. Pumpkin seeds are also a rich source of essential fatty acids which can help fight high blood pressure, arthritis and cancer. Essential fatty acids also help with memory and in healthy skin.

The pumpkin itself is also chock-a-bloc with vitamin A, vitamin C and magnesium. It’s also filled with potassium and zinc, which means that it can help prevent cardiovascular disease along with hypertension. It can also help people at risk for osteoporosis, it boosts the immune system and helps reproductive health.

So, aside from the great taste – this soup is a wonderfully healthy addition to any holiday meal.

Curried Pumpkin Soup Recipe

Prep Time:30 minutes
Cook time:25 minutes
YieldsServes 2

Nutrition facts:
178 calories,
14 grams fat


  • 1 pie pumpkin
  • Olive oil
  • Salt and pepper
  • 1 inch of grated ginger
  • 1 large red onion, diced
  • 3 carrots, diced
  • 3 stalks of celery, chopped
  • 4 cups of chicken or vegetable broth
  • 1 apple
  • 1 tablespoon of yellow curry powder
  • 1 teaspoon of cumin
  • ½ teaspoon of cayenne<>

(For a more colorful presentation serve in roasted pumpkin bowls. If you would like to do that, just buy2 extra pumpkins and roast them according to directions below. But instead of removing the flesh from the pumpkin, just fill with soup.)


Preheat oven to 350 degrees.

Line a large, rimmed sheet pan with aluminum foil. Cut the top off of the pumpkin and then cut the pumpkin in half vertically. Using a large spoon, ice cream scoop or melon baller, remove the seeds and membranes. Remove pumpkin seeds by separating them from the membranes, rinse in a colander and reserve for later use.

Place the pumpkin halves on the sheet pan, drizzle with olive oil and season with salt and pepper. Bake for 20-30 minutes or until fork tender.

Once the pumpkin has been in the oven for about 15 minutes, start the soup by heating olive oil in a pot and adding the ginger. Add the onion, carrots, celery and salt and pepper. Saute until the vegetables are soft, about 10 minutes on low heat. Peel, core and dice the apple. Add the broth and apple to the pan.

Remove the pumpkin from the oven, and let it sit for a few minutes until it’s cool enough to handle. Scoop the flesh of the pumpkin out and add it to the soup along with the curry, cumin and cayenne. Simmer on low for 15 minutes and remove from heat.

Let the soup cool for about 15 minutes and then blend in a blender or food processor.

picture demonstration of creating the seeded bread

Sage Croutons

  • 3 pieces of same day or day-old rustic bread
  • 1 ½ tablespoons of melted butter
  • 1 ½ tablespoons of olive oil
  • Black pepper
  • 1 tablespoon finely chopped fresh sage (about 6 large leaves)


(If using fresh bread, bake in a 200 degree oven on a sheet pan until dried, about 10 minutes.)

Preheat oven to 375 degrees.

Cube the bread into 1-inch pieces. Toss with the melted butter, olive oil, black pepper (to taste) and sage leaves. Gently spread out over a sheet pan bake for 12-15 minutes or until crispy and browned.

Remember those pumpkin seeds that you reserved? Now’s the time to make them into a crispy and  salty topping for the soup. For each ½ cup of pumpkin seeds that you have, add 2 cups of water and a tablespoon of kosher salt to a saucepan. Bring the seeds and water to a boil and lower heat to a simmer. Cook for 10 minutes and drain.

Preheat oven to 400 degrees. Pour 1 tablespoon of olive oil onto a large lidded sheet pan, and spread the seeds around into one layer. Start checking for seeds that are golden brown after 5 minutes.  Keep and eye on them and pull them out when they’re done. Some of the seeds can be smaller than others and they will brown faster and could burn. The whole baking process can take up to 20 minutes. Add additional salt while they’re still hot if you want them to be a little more seasoned.

Scatter the croutons and pumpkin seeds over bowls of soup.

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