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Kale, Sausage & Pumpkin Soup

Fitness and nutrition · Oct 13, 2021

Servings: 8


  • 2 tablespoons olive oil

  • ½ cup of white onion, diced

  • 3 links sweet Italian sausage, casings off

  • 15 oz can pumpkin puree (pumpkin only)

  • ½ cup mushrooms, thinly sliced

  • ½ red pepper, diced

  • 1 cup kale, chopped into small pieces

  • ½ teaspoon salt

  • ¼ teaspoon pepper

  • 1 teaspoon thyme

  • 4 cups no salt added chicken broth

  • 1 pumpkin

Cauliflower Cream:

  • 2 cups cauliflower

  • 1 Tablespoon butter

  • ½ cup water


  1. Preheat the oven to 375°F.

  2. Cut the lid out of the pumpkin.

  3. Remove seeds.

  4. Brush the inside of the pumpkin with 1 tablespoon of olive oil and bake in the oven with the lid on for about 20 minutes.

  5. Meanwhile, add your cauliflower to a microwave safe bowl and cook for 10 minutes or until soft.

  6. In a soup pot, add the remaining olive oil and sauté onions on medium for 5 minutes, add sausage and cook until browned. Break up the sausage into bite sized pieces as cooking.

  7. Add your mushrooms, peppers, salt, pepper, and thyme and sauté for a few minutes.

  8. Add your broth, pureed pumpkin, and kale, cook for 5 minutes.

  9. Add steamed/microwaved cauliflower to a high speed blender or food processor with water and butter. Puree until smooth and creamy.

  10. Add cauliflower mixture to the soup and mix well. Cook for an additional 5 minutes.

  11. Serve in the hollowed out pumpkin.

Authored by:
Meghan Wilton
Registered Dietitian

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