Vegan Pumpkin and Sage Noodle Soup
A creamy, warming autumn soup built on roasted pumpkin puree and aromatic sage, enriched with nutritional yeast for a subtle umami depth. Tender egg noodles nestle in a silky broth that's both comforting and plant-based, finished with toasted sage leaves and a whisper of red pepper flakes for gentle heat. Ready in under 30 minutes.
- Prep
- 12 min
- Cook
- 18 min
- Total
- 30 min
- Makes
- 4 servings (about 10 cups total)
Steps
Before you start
- Have your vegetable broth at hand (warmed is helpful but not required)
- Tear fresh sage leaves from stems and keep them separate for cooking and garnish
- Measure out nutritional yeast before you start cooking
Start the base
- Heat olive oil in a large 5-quart pot over medium heat.
- Add minced shallot and cook for 2 minutes, stirring occasionally, until it softens slightly and becomes fragrant.
- Add minced garlic and most of the torn fresh sage leaves (reserving a small handful for garnish), and cook for another 1 minute, stirring, until the sage releases its aroma and the garlic is fragrant but not brown.
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Ready when: Sage is fragrant and shallot is translucent
Tip: Don't let the garlic brown—it will turn bitter. Keep the heat at medium and stir constantly.
Add broth and pumpkin
- Pour the vegetable broth into the pot and stir well.
- Add the pumpkin puree and whisk until it's fully incorporated into the broth with no lumps.
- The mixture should be smooth and uniform, with a warm golden color.
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Ready when: Pumpkin is fully whisked in and soup is smooth
Tip: Use a whisk to break up any lumps of pumpkin puree so the texture stays silky. This prevents grainy spots in the finished soup.
Build umami depth
- Add the nutritional yeast and whisk it in thoroughly so no clumps remain.
- The yeast will add a subtle savory, cheesy note that rounds out the pumpkin flavor.
- If using red pepper flakes, sprinkle them in now.
- Taste and season with salt and freshly cracked black pepper.
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Ready when: Nutritional yeast is fully dissolved; soup is well-seasoned
Tip: Add salt gradually—you can always add more, but you can't remove it. Nutritional yeast doesn't dissolve like regular ingredients, so whisk briskly to distribute it evenly.
Bring to a simmer
- Increase heat to medium-high and bring the soup to a gentle simmer, stirring occasionally.
- You should see small bubbles rising steadily from the bottom of the pot.
- Once simmering, reduce heat to medium-low to maintain a gentle, even simmer.
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Ready when: Soup is simmering gently with steam rising
Tip: A gentle simmer is better than a rolling boil—vigorous boiling can make the soup break or become too concentrated.
Add and cook noodles
- Stir in the egg noodles, making sure they're fully submerged under the broth.
- Increase heat to medium and cook at a gentle boil for 8 to 10 minutes, stirring occasionally to prevent sticking.
- The noodles should be tender but still hold their shape—they'll continue cooking slightly as they cool.
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Ready when: Noodles are tender and cooked through; broth is still soupy
Tip: Stir the noodles during the first 2 minutes to prevent them from clumping together at the bottom. If the soup seems too thick, add more broth (up to 1 cup / 240 ml) to reach your desired consistency.
Finish and serve
- Remove the pot from heat.
- Taste and adjust salt and pepper as needed.
- Ladle the soup into four bowls, making sure each serving gets an even distribution of noodles and broth.
- Garnish each bowl with the reserved fresh sage leaves.
- Drizzle lightly with extra-virgin olive oil if desired, and finish with a crack of black pepper.
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Ready when: Soup is hot and ready to serve
Tip: Reserve the fresh sage garnish until just before serving so it stays vibrant green and aromatic. If making ahead, store the soup and garnish separately.
Good to know
Tips
- For a creamier soup, stir in ½ cup (120 ml) unsweetened plant-based milk (oat or cashew works well) at the end of step 4, right before adding noodles. This softens the pumpkin's earthiness and adds richness.
- Toast a handful of pumpkin seeds (pepitas) separately in a dry skillet over medium heat for 2–3 minutes until fragrant, then scatter over each bowl for a crunchy contrast and extra nutritional value.
- If you prefer more texture, add diced roasted vegetables (carrots, celery, or Brussels sprouts) in step 3 alongside the nutritional yeast, and simmer for 3–4 minutes before adding noodles.
- Sage can be strong—start with the amount given and add more cautiously. If your fresh sage is particularly peppery or old, reduce the initial amount by one-quarter and taste before adjusting.
Make ahead
The soup (without noodles) can be made up to 2 days ahead and stored in the refrigerator. Reheat gently over medium-low heat, then add freshly cooked noodles just before serving. Do not freeze if using fresh sage; the herb's texture and color will degrade.
Storage & reheating
Room temperature: up to 2 hours in an airtight container. Refrigerator: up to 3 days in an airtight container; reheat gently over medium-low heat, stirring often, until steaming (about 5–7 minutes). Do not freeze—the pumpkin puree and noodles don't freeze well together. If freezing the broth-pumpkin base only (without noodles), it keeps for up to 1 month; thaw in the refrigerator overnight and reheat, then add fresh noodles.
Substitutions
- egg noodles (or other dried pasta ribbons) → Small pasta shapes (ditalini, shells, or orzo) or rice noodles. Use the same weight; rice noodles will cook faster (4–5 minutes), so adjust timing accordingly.
- fresh sage leaves, tightly packed → Dried sage leaves or fresh thyme. Use ⅓ the amount (about 1.5–2 teaspoons dried sage). Add dried sage when building the broth; use fresh thyme as garnish like fresh sage.
- nutritional yeast → Miso paste (white or chickpea) or tamari. Use 2 tablespoons miso paste or 1 tablespoon tamari whisked in with the broth. These add a similar umami richness. Adjust salt accordingly as both are salty.
- unsweetened pumpkin puree (canned or fresh) → Butternut squash puree or roasted carrot puree. Use the same weight (350 g). Both have similar texture and cook down similarly; butternut squash will be slightly sweeter, carrot more earthy.
