This Pumpkin Soup with Sausage screams Fall and is loaded with delicious flavours. It’s packed full of veggies, super easy to make and just so happens to be Low Carb and Keto friendly to boot.
It’s funny. The other night, after a few hearty spoonfuls of this deliciously creamy pumpkin soup with sausage, I came to the hard realization that Italian sausage is like a secret weapon in the kitchen. Using it, which I actually do quite often, is the simplest way to add leaps of flavour to any dish, all from one simple ingredient. From my cheesy stuffed pasta shells, sausage and zucchini casserole and stuffed portobello mushrooms to this sausage with peppers where they shine all on their own, it’s pretty much a guarantee that anything you use it for will be bursting at the seams with flavour. The best part is that it’s actually quite inexpensive. You know, considering that it’s already perfectly seasoned and IMHO, has a pretty bang on flavour.
I love me a good hearty soup. Especially in the Fall or Winter when that seems to be one of the only things my body craves. I just love being warmed from the inside out and how you can pack so many delicious ingredients into one bowl. My favourite kinds of soups are the ones that are satisfying enough to be a meal all on their own so just like that, dinner is taken care of.
This creamy pumpkin and sausage soup is exactly that! Hearty enough to be the lone star at the dinner table and filling enough where you don’t have to think about side dishes. It’s super easy making it a good contender for busy weeknights but also elegant and perfect to serve as part of this year’s Thanksgiving spread. It’s creamy, nutritious and has the perfect combination of fresh chopped veggies.
If you’re looking for a way to get you into that early Fall spirit or need some convincing that cooking with Italian sausage NEEDS to be part of your regular routine, then there’s no better place to start than with a piping hot bowl of this creamy pumpkin and sausage soup.
WHAT YOU’LL NEED TO MAKE THIS PUMPKIN SOUP WITH SAUSAGE
You just knnnnow a soup is gonna be good and pass the soup vibe check when the majority of the ingredients in it is veggies. Am I right?! Let’s get into exactly what you’ll need to make this pumpkin sausage soup come to life in a little bit more detail down below:
- Italian Sausage: YES! As mentioned above, Italian sausage is a sure fire simple AF way to add a ton of flavour to any dish. And, I don’t know what it is but some sort of magic happens when you put it in soup. It pairs amazing with the pumpkin and other veggies, makes this soup hearty and filling and adds an incredible amount of flavour. Depending on how spicy you like your soup, you can use mild, medium or hot Italian sausage in this recipe. You can either buy loose sausage meat, easily remove the meat from the casing yourself or use homemade sausage (you show off, you!!).
- Pumpkin: For ease and convenience, we use canned pumpkin purée in this recipe. Adds substance, colour and texture to this sausage and pumpkin soup recipe. Be sure to grab pure pumpkin purée and NOT pumpkin pie filling.
- Broth: Adds body and flavour to the base of the soup. I used chicken broth but you can use vegetable broth, bone broth, mushroom broth, beef broth or whatever kind of broth your little heart desires.
- Heavy Cream: Thickens the soup and makes it rich and creamy. You can use half and half or milk instead, if you prefer.
- Red Pepper: Adds texture, crunch and colour to the soup. If you prefer, you can use green, yellow or orange bell pepper instead.
- Mushrooms: Adds a savoury and Earthy flavour to the soup. I used white button mushrooms but you can use any kind of mushroom you like. Cremini, shitake or portobello all make good alternatives.
- Celery: Adds flavour, crunch and texture to this pumpkin soup with sausage.
- Kale: Adds nutrition, texture and colour to this pumpkin soup recipe. You can use a different leafy green instead, if you prefer. Spinach, swiss chard or bok choy all make great options.
- Onions: Adds flavour to the soup. Cause afterall, almost every good dish starts with a little bit of onion and garlic. Am I right?! White or yellow onions work best in this recipe.
- Garlic: Adds freshness and flavour to this pumpkin and sausage soup. Therefore, I like using fresh minced garlic. However, if all you have on hand is garlic powder, use 1 teaspoon instead of the 3 fresh cloves.
- Oil: Adds flavour, keeps the veggies from sticking to the bottom of the pot and helps them cook up evenly. I used olive oil but any kind of oil or cooking fat will get the job done just fine. Avocado oil, butter or ghee or even bacon fat or beef tallow would be great alternatives.
- Italian Seasoning: For an extra layer of flavour. Since Italian seasoning is a mixture of dried herbs such as oregano and basil, it adds an Earthy herby freshness to the soup.
- Salt/Pepper: As always. Balances out the flavours of the rest of the ingredients and makes this creamy pumpkin soup with sausage pop!
HOW TO MAKE PUMPKIN SAUSAGE SOUP (KEY TIPS)
You can find full instructions for how to make this Keto friendly pumpkin sausage soup in the recipe card down below, but here are a few quick tips to keep in mind:
- Use a clean paper towel to help you remove the sausage meat from the casings. Once you push the first half of the meat out with your hands, it’ll become difficult to hold on to the casing and push out the rest as it’s super slippery. A clean paper towel gives you a good enough grip so you can hold on to the casing while pushing the rest of the meat out at the exact same time. See the photo in the recipe card down below for a visual of what I’m talking about.
- Don’t chop the veggies too small. This is a pretty veggie forward soup and you want to be able to see and taste them. Keep in mind that they’ll shrink a bit as they cook as well. A bit bigger than a dice and nice bite size pieces are what we’re going for here.
- Be sure to use pure canned pumpkin purée and not pumpkin pie filling. They’re easy to mess up at the grocery store if you’re not paying close attention and won’t work interchangeably in this recipe. The pumpkin pie filling is already spiced and seasoned with sweet and warm spices we don’t need or want in the soup.
- You control the texture of the soup by how long or short you simmer it on the stove after adding all of the ingredients. I personally think that leaving the veggies (namely the bell pepper and celery) with a bit of crunch takes this sausage and pumpkin soup over the top. However, if you prefer softer veggies, feel free to simmer the soup for a longer amount of time.
- Don’t add in the kale too soon or it’ll lose it’s vibrancy and colour. The key is to gently stir it in at the end. The heat from the soup alone will be enough to “cook” and wilt it.
FREQUENTLY ASKED QUESTIONS
This pumpkin soup with sausage is hearty enough to be a main meal all on it’s own. Perhaps serving it up with some homemade garlic bread or naan would bring it to a whole other level. If you want to serve it with something else on the side, I recommend a light salad such as this garden tomato salad or this kale caesar salad.
If stored in an airtight container and kept in the fridge, this pumpkin and sausage soup will last for up to 5 days. Reheat in the microwave or on the stove top when ready to eat again.
Yes! You can definitely freeze this pumpkin and sausage soup for later. Simply allow it to cool completely then transfer it to freezer safe containers. It’ll keep for up to 4 months. When ready to eat, thaw on the counter or fridge overnight before reheating on the stove.
- 1 pound Italian Sausage*
- 1 (796 ml) can Pure Pumpkin Purée (NOT pumpkin pie filling)
- 8 oz White Mushrooms, sliced
- 5 cups Kale, chopped
- 4 cups Chicken Broth
- 3 Cloves Garlic, minced
- 1 1/4 cup Celery, chopped into bite size pieces
- 1 Red Bell Pepper, chopped into bite size pieces
- 1 White Onion, diced
- 1 cup Heavy Cream
- 1 tbsp Italian Seasoning
- 1 tbsp Extra Virgin Olive Oil
- 1/2 tbsp Salt
- 1/2 tsp Pepper
- Remove the sausage from the casings by pushing it out with your fingers/hands. Once you remove the first half, use a clean paper towel to help you grip the casing and push the rest of the meat out.
- In a large stock pot, heat the olive oil over medium heat. Add the mushrooms, garlic, celery, bell pepper and onion. Cook until the mushrooms and onions are soft, about 5 minutes, stirring frequently.
- Add the sausage and use the back of a spoon or spatula to break it up into smaller pieces. Cook, stirring frequently, until browned and no pink parts remain.
- Add the Italian seasoning, salt and pepper and stir to coat. Then add the pumpkin purée and stir until all of the ingredients are well combined. Cook for a minute or two or until the pumpkin is heated through.
- Add the chicken broth and bring it to a boil. Reduce the heat to medium low and simmer, uncovered, for 5-20 minutes depending on how crisp/crunchy you like your veggies* (see notes)
- Stir in the kale and cream and cook until wilted, an additional minute or two. Taste and adjust for seasonings then portion into bowls and serve immediately.
You can use mild, medium or hot Italian sausage for this recipe.
I personally find the crunch from the veggies pleasant in this soup so I tend to simmer it for about 10 minutes or so. However, if you like softer veggies simmer it closer to the 20 minute mark.
Nutrition Information:Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 498Total Fat: 38gSaturated Fat: 17gTrans Fat: 0gUnsaturated Fat: 22gCholesterol: 91mgSodium: 1827mgCarbohydrates: 21gFiber: 5gSugar: 8gProtein: 21g
Nutrition is only an estimate and calculated using Nutritionix.
LOVE THIS SOUP? THEN TRY MY KETO FRIENDLY CREAMY PUMPKIN SOUP NEXT!
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