Pumpkin & Farro Soup with Sage & Hazelnuts

Introduction

Few things capture the essence of autumn quite like a steaming bowl of Pumpkin & Farro Soup with Sage & Hazelnuts. This comforting yet elegant dish combines the velvety richness of pumpkin with the nutty chew of farro, finished off with the earthy aroma of sage and a satisfying crunch of toasted hazelnuts. It’s the kind of soup that feels both rustic and refined — equally suited for a cozy weeknight dinner or a festive fall gathering.

This recipe highlights how simple ingredients can be transformed into something deeply flavorful and nourishing. Pumpkin lends natural sweetness and creamy texture, while farro brings heartiness and depth. A touch of fresh sage infuses each spoonful with warmth and fragrance, and the toasted hazelnuts add a delightful contrast in both flavor and texture. Perfectly balanced and easy to prepare, this soup offers a wholesome, plant-based meal that feels indulgent but remains healthy and satisfying.

Background and Origins

The combination of grains and pumpkin in soup has ancient roots, stretching back to both Mediterranean and Middle Eastern cuisines where grains like barley, bulgur, or farro were simmered in broths enriched with vegetables or legumes. Farro itself — an ancient grain from Italy — has been cultivated for over 5,000 years. Known for its nutty flavor and chewy texture, it’s been a cornerstone of Italian peasant cooking for centuries.

Pumpkin, on the other hand, symbolizes fall abundance in both Europe and the Americas. When paired with farro, it bridges two culinary traditions: the Italian love of grain-based soups (minestra di farro) and the autumnal flavors celebrated in North America. The addition of sage, a classic Mediterranean herb, deepens the flavor and complements the natural sweetness of pumpkin beautifully.

Why You’ll Love This Recipe

Hearty yet light: A filling soup that doesn’t feel heavy.
Rich in texture and flavor: Creamy pumpkin meets chewy farro and crunchy hazelnuts.
Wholesome and nutritious: Packed with fiber, vitamins, and plant-based protein.
Perfect for meal prep: Keeps well for several days and tastes even better after resting.
Elegant presentation: A dish that looks as good as it tastes.

Ingredients and Equipment

For the Soup:

2 tablespoons olive oil (30 ml)
1 small onion, finely chopped
2 cloves garlic, minced
2 cups (480 g) pumpkin purée (fresh or canned)
1 teaspoon ground sage or 6 fresh sage leaves, finely chopped
½ teaspoon ground nutmeg
4 cups (1 liter) vegetable broth
1 cup (200 g) cooked farro (pearled or semi-pearled)
½ cup (120 ml) light cream or coconut milk (optional for creaminess)
Salt and black pepper, to taste

For the Topping:

⅓ cup (40 g) chopped hazelnuts
1 tablespoon olive oil
A few fresh sage leaves (for garnish)

Equipment:

Medium soup pot
Wooden spoon
Blender or immersion blender
Skillet for toasting nuts

Pro Tips:

Cook farro ahead: It takes about 25–30 minutes to cook; you can prepare it in advance.
Don’t overblend: Leave some texture for a more rustic feel.
Add creaminess naturally: Blend part of the soup for smoothness instead of adding too much dairy or coconut milk.

Step-by-Step Instructions

1. Toast the Hazelnuts

In a small skillet over medium heat, add chopped hazelnuts and toast until golden and fragrant, about 4–5 minutes. Set aside to cool. You can also drizzle them with a little olive oil and a pinch of salt for extra flavor.

2. Sauté the Aromatics

In a large soup pot, heat the olive oil over medium heat. Add chopped onion and cook until soft and translucent, about 5 minutes. Stir in the minced garlic and sage, cooking another minute until aromatic.

3. Add the Pumpkin

Stir in the pumpkin purée and nutmeg. Cook for 2 minutes to allow the flavors to meld. The mixture should thicken slightly and become fragrant.

4. Pour in the Broth and Simmer

Add the vegetable broth, stirring to combine. Bring the soup to a gentle boil, then reduce the heat and let it simmer uncovered for 15–20 minutes. This allows the flavors to deepen and the texture to become silky.

5. Blend the Soup

Using an immersion blender, blend the soup until smooth. If you prefer a chunkier texture, blend only half and keep the rest unblended for a more rustic finish.

6. Add the Farro

Stir in the cooked farro and simmer for another 5–10 minutes to let the grains absorb the pumpkin flavor. Adjust seasoning with salt and black pepper to taste.

7. Finish with Creaminess

For a richer soup, stir in light cream or coconut milk just before serving. This gives a velvety mouthfeel while enhancing the pumpkin’s natural sweetness.

8. Garnish and Serve

Ladle the soup into bowls. Top with toasted hazelnuts and a drizzle of olive oil. Garnish with fresh sage leaves for an elegant, fragrant finish.

Expert Tips and Troubleshooting

Too thick? Add more broth or water until you reach your desired consistency.
Too thin? Simmer uncovered for a few extra minutes to thicken naturally.
Want more depth? Add a splash of lemon juice or apple cider vinegar to brighten the flavor.
No farro? Substitute barley, brown rice, or quinoa.
Nut allergy? Replace hazelnuts with roasted pumpkin seeds for crunch.

Variations and Customizations

Spiced Pumpkin Farro Soup: Add a pinch of cinnamon, cumin, or smoked paprika for warmth.
Creamy Vegan Version: Use coconut milk instead of cream for a dairy-free twist.
Green Boost: Stir in a handful of baby spinach or kale just before serving.
Cheesy Finish: Top with a sprinkle of grated Parmesan or nutritional yeast for a savory kick.

Serving and Presentation Ideas

Serve this soup in deep bowls topped with toasted hazelnuts and a swirl of cream or olive oil. A few crisp sage leaves or a dusting of nutmeg make a beautiful garnish. Pair it with a slice of crusty sourdough bread or a side salad of arugula and citrus for a balanced meal.

For dinner parties, serve it in small bowls or cups as a refined starter. The golden-orange hue and glossy finish make it a visually stunning centerpiece for any fall table.

Storage and Make-Ahead Tips

Refrigerate: Store leftovers in an airtight container for up to 4 days.
Reheat: Warm gently on the stove, adding a splash of broth if the soup thickens too much.
Freeze: The soup freezes well for up to 2 months. Thaw overnight in the refrigerator and reheat before serving.

FAQ

Can I use canned pumpkin purée?
Yes, canned pumpkin purée works perfectly. Just make sure it’s 100% pumpkin, not pumpkin pie filling.

Can I cook farro directly in the soup?
You can, but it may absorb too much liquid. If you do, add extra broth and adjust cooking time accordingly.

Can I make this soup without blending?
Absolutely. It will be chunkier but still flavorful — especially if you enjoy more texture in your soup.

Conclusion

Pumpkin & Farro Soup with Sage & Hazelnuts is a celebration of autumn’s most comforting flavors — creamy pumpkin, hearty grains, aromatic herbs, and a nutty crunch. It’s wholesome, nourishing, and beautifully balanced, offering the perfect blend of rustic simplicity and elegant flavor.

Whether you’re serving it for a cozy family meal or a special dinner, this soup brings warmth to the table and comfort to the soul. Make it once, and it will quickly become a seasonal favorite you’ll return to again and again.