Comforting Pumpkin, Sausage & Kale Soup Packed with Healing Goodness

Pumpkin season tends to get the spotlight in the fall, but truthfully, pumpkin is a great ingredient to enjoy all year long. While fresh pumpkins are most abundant during autumn in the Northern Hemisphere, canned pumpkin is available year-round—and it works just as well in recipes like soups, stews, or even smoothies.

Notice how many vegetables that peak in the fall are orange, yellow, or deep red? Pumpkins, squashes, carrots, sweet potatoes, and even beets are rich in antioxidants, including beta-carotene, alpha-carotene, and beta-cryptoxanthin. These compounds not only give these vegetables their vibrant color but also play a big role in supporting overall health.

Beta-carotene is well known for converting into vitamin A in the body, which supports immune health, vision, and skin. Along with vitamin C, also found in pumpkin, this combo strengthens the immune system—just in time for cold and flu season. Both nutrients are also powerful antioxidants that help protect against inflammation, heart disease, and certain cancers.

Pumpkin also supports eye health, helping to reduce the risk of age-related vision issues like macular degeneration. On top of that, its fiber content contributes to balanced blood sugar levels, making it a good low-glycemic food option for those watching glucose and insulin.

Thanks to its natural fiber and low calorie count, pumpkin helps with satiety—feeling full without overloading on calories. The fiber not only aids digestion but also promotes a healthy gut microbiome and may help raise serotonin levels, supporting mood and mental well-being.

Beta-carotene also supports skin health by helping to protect against UV damage, and potassium—a mineral found in pumpkin—helps regulate blood pressure and reduce the risk of stroke and heart disease. It’s also important for maintaining strong bones.

Pumpkin makes a great addition to soups. It adds body and creaminess, without needing heavy cream or dairy. In this recipe, pureed cauliflower adds an extra layer of richness and thickness while keeping the dish low in carbs. The addition of sausage boosts protein content, and chopped kale contributes fiber, antioxidants, and minerals.

Creamy Pumpkin Cauliflower Soup with Sausage and Kale

Ingredients:

• 1 tablespoon olive oil

• 2–4 garlic cloves, chopped

• 1 small onion, chopped

• 1 lb turkey, chicken, or pork Italian sausage (casings removed)

• 1 red bell pepper, chopped

• 15 oz can organic pumpkin purée

• 2 cups baby or dinosaur (lacinato) kale, chopped

• ½ teaspoon sea salt

• ¼ teaspoon ground black pepper

• 4 cups chicken bone broth

• 2 cups cauliflower, chopped

• 1 tablespoon grass-fed butter

• ½ teaspoon nutmeg

• 1 teaspoon thyme

• Feta cheese (optional, for garnish)

Instructions:

1. In a large soup pot, heat olive oil over medium heat. Add sausage and cook until browned, breaking it into small pieces.

2. Add garlic, onion, bell pepper, salt, and pepper. Sauté until vegetables are soft, about 4–5 minutes.

3. Stir in pumpkin purée, bone broth, and kale. Cook for another 5 minutes.

4. Meanwhile, place chopped cauliflower in a food processor and pulse into small pieces. Cook the cauliflower in a separate pan with butter and a bit of water for about 10 minutes until soft. Let cool slightly, then blend until smooth.

5. Add the cauliflower purée to the soup, stir to combine, and let simmer for another 5 minutes.

6. Serve hot, topped with crumbled feta if desired.

This soup is hearty, healthy, and flavorful—perfect in the fall, or really, any time of year.