Creamy Pumpkin Soup Toasted Seeds (Printable)

Velvety pumpkin soup finished with crunchy toasted seeds, perfect for autumn meals.

# What You'll Need:

→ Vegetables

01 - 2.2 lbs pumpkin (Hokkaido or butternut), peeled, seeded, cubed
02 - 1 medium onion, chopped
03 - 2 cloves garlic, minced
04 - 1 medium carrot, peeled and diced
05 - 1 medium potato, peeled and diced

→ Liquids

06 - 3 cups vegetable broth
07 - 1 cup whole milk or plant-based milk
08 - ½ cup heavy cream or coconut cream

→ Oils & Seasonings

09 - 2 tbsp olive oil
10 - ½ tsp ground nutmeg
11 - ½ tsp ground cumin
12 - ½ tsp ground black pepper
13 - 1 tsp salt, or to taste
14 - 1 tbsp fresh thyme leaves (optional)

→ Toppings

15 - ¼ cup hulled pumpkin seeds
16 - 1 tbsp sunflower seeds
17 - 1 tbsp olive oil for toasting seeds

# How-To Steps:

01 - Warm 2 tablespoons olive oil in a large pot over medium heat. Add chopped onion and minced garlic; sauté for 2 to 3 minutes until translucent and fragrant.
02 - Add diced carrot, potato, and cubed pumpkin to the pot. Cook, stirring occasionally, for 5 minutes to combine flavors.
03 - Sprinkle ground nutmeg, cumin, black pepper, and salt over the vegetables. Stir well to evenly coat.
04 - Pour in vegetable broth. Bring mixture to a boil, then reduce heat and let simmer gently for 20 to 25 minutes until vegetables are tender.
05 - While soup simmers, heat 1 tablespoon olive oil in a skillet over medium heat. Add pumpkin and sunflower seeds; toast for 3 to 4 minutes, stirring frequently until golden and aromatic. Remove from heat.
06 - Remove pot from heat. Using an immersion blender or transferring in batches to a countertop blender, purée the soup until smooth and creamy.
07 - Stir in milk and cream. Return pot to low heat and warm through for 3 to 5 minutes without boiling. Adjust seasoning to taste.
08 - Ladle soup into bowls and top each serving with toasted seeds and optional fresh thyme leaves.

# Expert Suggestions:

01 -
  • It comes together in under an hour and fills your kitchen with the kind of smell that makes people wander in asking whats for dinner.
  • The creaminess feels indulgent, but you can swap in plant-based milk and it still tastes rich and comforting.
  • Those crunchy toasted seeds add texture and a nutty flavor that makes every bite interesting.
02 -
  • Do not let the soup boil after adding cream or milk, or it may separate and lose that smooth texture.
  • Taste before serving and adjust salt, because vegetable broths vary wildly in seasoning.
  • Toast the seeds in a dry pan if you want to skip extra oil, but watch them closely so they do not burn.
03 -
  • Use an immersion blender directly in the pot to save time and avoid the mess of transferring hot liquid.
  • If your soup tastes flat, add a squeeze of lemon juice or a tiny splash of apple cider vinegar to brighten it up.
  • Toast extra seeds and keep them in a jar, they are great on salads, yogurt, or just for snacking.

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