Creamy Potato Pumpkin Soup with Nutmeg and Sage

Quick Recipe Version (TL;DR)

• Yield: 4 generous servings
• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Total Time: 50 minutes

Quick Ingredients

• 2 tbsp unsalted butter
• 1 tbsp olive oil
• 1 large yellow onion, chopped
• 3 cloves garlic, minced
• 1 tbsp fresh sage, finely chopped (plus extra leaves for garnish)
• 1 1/2 lb Yukon Gold potatoes, peeled and diced
• 1 can (15 oz) pure pumpkin puree
• 4 cups low-sodium vegetable or chicken broth
• 1 bay leaf
• 3/4 tsp fine sea salt, plus more to taste
• 1/2 tsp freshly ground black pepper
• 1/4 tsp ground nutmeg
• 3/4 cup heavy cream, plus extra for drizzling
• 1–2 tsp lemon juice or apple cider vinegar
• Butter or oil, extra sage leaves, and toasted pumpkin seeds for garnish (optional)

Do This

• 1. Sauté onion, garlic, and chopped sage in butter and olive oil over medium heat until soft and fragrant, 6–8 minutes.
• 2. Add diced potatoes, pumpkin puree, broth, bay leaf, salt, pepper, and nutmeg. Bring to a boil, then simmer until potatoes are very tender, about 20 minutes.
• 3. Remove bay leaf. Blend the soup in batches or with an immersion blender until completely silky.
• 4. Stir in heavy cream and thin with a splash of broth or water if needed. Simmer gently 2–3 minutes; do not boil.
• 5. Taste and brighten with lemon juice or apple cider vinegar, plus more salt and pepper if needed.
• 6. For garnish, quickly crisp whole sage leaves in a little butter or oil in a small skillet.
• 7. Ladle soup into warm bowls, swirl with cream, top with crispy sage and pumpkin seeds, and serve hot.

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Why You’ll Love This Recipe

• Silky, luxurious texture from blended potatoes, pumpkin, and cream.
• Warm fall flavors from nutmeg and sage without being heavy or fussy.
• Uses simple, affordable ingredients you can find at any grocery store.
• Perfect for make-ahead dinners, holiday starters, or cozy lunches.

Grocery List

• Produce: Yellow onion, garlic, Yukon Gold potatoes, fresh sage, lemon (optional, for finishing)
• Dairy: Unsalted butter, heavy cream (or half-and-half), optional crème fraîche for garnish
• Pantry: Olive oil, canned pure pumpkin puree, low-sodium vegetable or chicken broth, bay leaf, ground nutmeg, fine sea salt, black pepper, pumpkin seeds (pepitas, optional)

Full Ingredients

For the Soup

• 2 tbsp unsalted butter
• 1 tbsp olive oil
• 1 large yellow onion (about 8 oz), chopped
• 3 cloves garlic, minced
• 1 tbsp fresh sage, finely chopped (about 6–8 leaves)
• 1/4 tsp red pepper flakes (optional, for a gentle warmth)
• 1 1/2 lb Yukon Gold potatoes (about 4 medium), peeled and cut into 1/2-inch cubes
• 1 can (15 oz) pure pumpkin puree (not pumpkin pie filling)
• 4 cups low-sodium vegetable or chicken broth
• 1 bay leaf
• 3/4 tsp fine sea salt, plus more to taste
• 1/2 tsp freshly ground black pepper, plus more to taste
• 1/4 tsp ground nutmeg (freshly grated if possible)
• 3/4 cup heavy cream (or half-and-half for a lighter version)
• Up to 1/2 cup water or extra broth, as needed to adjust consistency
• 1–2 tsp freshly squeezed lemon juice or apple cider vinegar, to finish

For the Garnishes (Optional but Recommended)

• 1 tbsp unsalted butter or olive oil (for crisping sage)
• 8–10 whole fresh sage leaves
• 2–3 tbsp toasted pumpkin seeds (pepitas)
• 2–3 tbsp heavy cream or crème fraîche, for swirling on top
• Freshly ground black pepper, to finish
• Crusty bread, to serve on the side

Step-by-Step Instructions

Step 1: Prepare and measure your ingredients

Peel and dice the potatoes into 1/2-inch cubes so they cook evenly. Chop the onion and mince the garlic. Finely chop about 1 tablespoon of fresh sage leaves, and set aside more whole sage leaves for garnish if you plan to use them. Open the can of pumpkin puree and have your broth, cream, and spices measured and ready. Having everything prepped before heating the pot makes the cooking process smooth and relaxed.

Step 2: Sauté the aromatics in butter and oil

In a large, heavy-bottomed pot or Dutch oven, heat the butter and olive oil over medium heat until the butter is melted and just starting to foam. Add the chopped onion and a pinch of salt. Cook, stirring occasionally, until the onion is soft and translucent, 6–8 minutes. Add the minced garlic, chopped sage, and red pepper flakes (if using). Cook for 1–2 minutes more, stirring often, until very fragrant but not browned. This slow sauté builds a deep flavor base for the soup.

Step 3: Add potatoes, pumpkin, and broth, then simmer

Stir in the diced potatoes and pumpkin puree until everything is well coated in the buttery onion mixture. Pour in the broth and add the bay leaf, salt, pepper, and nutmeg. Stir well, then increase the heat to medium-high and bring the soup just to a gentle boil. Once boiling, reduce the heat to low, cover partially with a lid, and let it simmer for about 20 minutes, stirring once or twice. The soup is ready for blending when the potatoes are very tender and easily smashed with the back of a spoon.

Step 4: Blend the soup until silky smooth

Remove the bay leaf and discard it. For the smoothest texture, work carefully with the hot soup:

Immersion blender method: Turn off the heat. Use an immersion blender directly in the pot and blend until the soup is completely smooth and velvety, moving the blender around to catch any chunks.

Countertop blender method: Let the soup cool slightly. Working in batches, transfer the soup to a blender, filling it no more than halfway each time. Vent the lid slightly and cover the opening with a clean towel to allow steam to escape. Blend until perfectly smooth, then pour the blended soup into a clean pot. Repeat until all of the soup is blended.

Step 5: Stir in cream and adjust consistency

Return the blended soup to low heat if needed. Stir in the heavy cream (or half-and-half) and let the soup warm gently for 2–3 minutes, but do not let it boil, as this can affect the cream’s texture. If the soup is thicker than you like, slowly add up to 1/2 cup of water or extra broth, a little at a time, until it reaches your desired consistency. It should be thick and cozy but still pourable from a ladle.

Step 6: Balance the flavors

Taste the soup and adjust the seasoning. Add more salt or pepper if needed. Stir in 1–2 teaspoons of lemon juice or apple cider vinegar to brighten the flavors; the soup should taste rich but not flat. If you love nutmeg, you can add an extra pinch at this stage. Let the soup sit for a minute and taste again, since flavors continue to develop as it rests.

Step 7: Make garnishes and serve

In a small skillet, melt 1 tablespoon of butter or heat 1 tablespoon of olive oil over medium heat. Add the whole sage leaves in a single layer and cook for 30–60 seconds per side, until the edges are crisp and the leaves darken slightly. Transfer them to a paper towel to drain and sprinkle with a tiny pinch of salt. To serve, ladle hot soup into warm bowls. Drizzle a spoonful of cream or dollop of crème fraîche on top, swirl it gently with the tip of a spoon, then scatter on crispy sage leaves and toasted pumpkin seeds. Finish with a few twists of black pepper and serve immediately with crusty bread.

Pro Tips

• Use Yukon Gold potatoes for creaminess: They blend into a naturally buttery texture that pairs beautifully with pumpkin.
• Do not rush the onion step: Gently cooking the onion until fully soft and sweet builds the backbone of flavor for the whole soup.
• Blend thoroughly: Take an extra minute or two to really blend the soup until it is completely smooth; this is what makes it feel restaurant-quality.
• Season in layers: Add a little salt early, then adjust again after blending and after adding cream for the best depth of flavor.
• Control the thickness: If the soup thickens as it sits, simply whisk in a splash of hot water or broth before serving.

Variations

• Roasted pumpkin twist: Instead of canned pumpkin, roast about 1 1/2 pounds of peeled pumpkin or butternut squash cubes at 400°F (200°C) with a little oil, salt, and pepper until tender and caramelized, 25–30 minutes, then add to the pot in place of the puree for a deeper, roasted flavor.
• Vegan and dairy-free: Use olive oil only (no butter) and swap the cream for 3/4 cup full-fat coconut milk or a rich, unsweetened oat cream. The soup will still be very creamy and comforting.
• Smoky and meaty: Sauté 3–4 slices of chopped bacon at the beginning, remove the crisp pieces to use as a garnish, and cook the onions in the rendered fat (you may reduce the butter). Add a pinch of smoked paprika for an extra cozy, campfire-like flavor.

Storage & Make-Ahead

Allow the soup to cool to room temperature, then transfer it to airtight containers. Refrigerate for up to 4 days. Reheat gently on the stovetop over low to medium-low heat, stirring often, until hot but not boiling. Add a splash of broth or water if it thickens too much in the fridge. For longer storage, freeze the soup (preferably before adding garnishes) for up to 2 months. Thaw overnight in the refrigerator before reheating. If using dairy, you may notice a slight change in texture after freezing; blend again briefly if needed to restore silkiness.

Nutrition (per serving)

Approximate values per serving (4 servings total): about 320 calories; 20 g fat; 28 g carbohydrates; 4 g fiber; 6 g protein; 830 mg sodium (varies depending on broth and added salt). These numbers are estimates and will vary based on exact ingredients and portion sizes.