Creamy Pumpkin Soup Seeds (Printable Version)

Velvety pumpkin blended with warming spices and topped with crunchy toasted seeds.

# What You'll Need:

→ Vegetables

01 - 2.2 lbs pumpkin (Hokkaido or butternut), peeled and diced
02 - 1 medium onion, chopped
03 - 2 cloves garlic, minced
04 - 1 medium carrot, peeled and chopped

→ Liquids

05 - 3 cups vegetable broth
06 - 3/4 cup plus 2 tbsp heavy cream or coconut cream
07 - 2 tbsp olive oil

→ Seasonings & Garnish

08 - 1/2 tsp ground nutmeg
09 - 1/2 tsp ground cumin
10 - Salt and freshly ground black pepper to taste
11 - 1/4 cup pumpkin seeds (pepitas), toasted
12 - Fresh parsley or chives, chopped (optional)

# Directions:

01 - Heat olive oil in a large pot over medium heat. Add onion, garlic, and carrot; sauté for 4 to 5 minutes until softened.
02 - Add diced pumpkin and cook for 3 minutes, stirring occasionally.
03 - Pour in vegetable broth. Bring to a boil, then reduce heat to a simmer for 20 minutes until pumpkin is tender.
04 - Remove from heat and puree the mixture until smooth using an immersion blender or a countertop blender in batches.
05 - Stir in cream, nutmeg, cumin, salt, and pepper. Gently reheat without boiling and adjust seasoning as needed.
06 - Ladle soup into bowls and garnish with toasted pumpkin seeds and fresh herbs if desired.

# Expert Tips:

01 -
  • It comes together in under an hour, with most of the time spent just letting the pumpkin simmer while you do something else.
  • The toasted seeds add a texture surprise that makes every spoonful feel intentional and special.
  • It's naturally vegan-friendly if you swap the cream, so everyone at the table can eat together without fuss.
02 -
  • Don't skip toasting the pumpkin seeds yourself—raw ones taste flat, but toasted ones have this nutty, almost caramelized flavor that changes the entire dish.
  • If your soup seems too thick, add more broth in small amounts rather than starting over; if it's too thin, letting it simmer uncovered for a few extra minutes concentrates the flavor naturally.
03 -
  • Roast your pumpkin pieces in the oven at 200°C for 20 minutes before adding to the pot if you want an even deeper, more concentrated flavor—it's extra work, but it's worth it when you're really trying to impress someone.
  • Keep an extra cup of warm broth nearby while you're blending so you can adjust the consistency right up until the moment you serve it, because different blenders process differently and personal preferences vary.

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