Creamy Pumpkin Soup Toasted Seeds (Printable)
A smooth pumpkin soup enhanced by crunchy toasted seeds, ideal for cozy meals.
# What You’ll Need:
→ Vegetables
01 - 2.2 lbs pumpkin (such as Hokkaido or butternut), peeled, seeded, and diced
02 - 1 medium onion, chopped
03 - 2 garlic cloves, minced
04 - 1 medium carrot, peeled and chopped
05 - 1 medium potato, peeled and diced
→ Liquids
06 - 3 1/3 cups vegetable broth
07 - 3/4 cup heavy cream (or coconut milk for dairy-free)
08 - 2 tbsp olive oil
→ Seasonings
09 - 1 tsp ground cumin
10 - 1/2 tsp ground nutmeg
11 - Salt and black pepper, to taste
→ Garnish
12 - 1.5 oz pumpkin seeds
13 - 1 tbsp olive oil
14 - Fresh parsley or chives, chopped (optional)
# How-to Steps:
01 - Heat 2 tbsp olive oil in a large pot over medium heat. Add onion and garlic, sauté until translucent, about 3 minutes.
02 - Add carrot, potato, and pumpkin. Cook for 5 minutes, stirring occasionally to prevent sticking.
03 - Sprinkle in cumin and nutmeg. Stir thoroughly to coat vegetables evenly with spices.
04 - Pour in vegetable broth. Bring to a boil, then reduce heat and simmer uncovered for 20-25 minutes until vegetables are completely tender.
05 - While soup simmers, heat 1 tbsp olive oil in a skillet over medium heat. Add pumpkin seeds and toast, stirring frequently, until golden and fragrant, 2-3 minutes. Remove from heat and set aside.
06 - Once vegetables are soft, use an immersion blender (or carefully transfer to a blender in batches) to puree the soup until completely smooth.
07 - Stir in the heavy cream (or coconut milk). Reheat gently without boiling. Season with salt and pepper to taste.
08 - Ladle hot soup into bowls. Top with toasted pumpkin seeds and fresh herbs if desired. Serve immediately.
# Expert Advice:
01 -
- This soup transforms an ordinary weeknight into something that feels like a restaurant experience without any fuss
- The toasted seeds on top create this incredible contrast that makes every spoonful exciting
- It freezes beautifully so you can hide half of it away for those days when cooking feels impossible
02 -
- Always test a small piece of your raw pumpkin—if it's bitter or watery, the soup will be too, so adjust your seasoning accordingly before you start
- An immersion blender is worth its weight in gold here, but if you're using a regular blender, never fill it more than halfway with hot liquid or you'll learn this the hard way
03 -
- If you're making this ahead of time, stop before adding the cream—it reheats much better this way and you can stir in the dairy just before serving
- Leftovers freeze beautifully for up to three months, which means you can stock your freezer with instant comfort food for those nights you need it most