Creamy Pumpkin Soup Toasted Seeds (Printable)
Velvety pumpkin base with spices and crunchy toasted seeds for warmth and texture.
# What You'll Need:
→ Vegetables
01 - 2.2 pounds pumpkin (e.g., Hokkaido or butternut), peeled, seeded, and cubed
02 - 1 medium onion, chopped
03 - 2 cloves garlic, minced
04 - 1 medium carrot, peeled and sliced
→ Liquids
05 - 3 cups vegetable broth
06 - 3/4 cup plus 2 tablespoons heavy cream (or coconut milk for vegan option)
→ Spices & Seasonings
07 - 2 tablespoons olive oil
08 - 1/2 teaspoon ground nutmeg
09 - 1/2 teaspoon ground cumin
10 - 1/4 teaspoon chili flakes (optional)
11 - Salt and freshly ground black pepper, to taste
→ Garnish
12 - 3 tablespoons pumpkin seeds (pepitas)
13 - 1 tablespoon sunflower seeds (optional)
14 - 1 tablespoon fresh chives or parsley, finely chopped
# How-To Steps:
01 - Heat olive oil in a large pot over medium heat. Add chopped onion and sliced carrot; sauté for 4 to 5 minutes until softened.
02 - Add minced garlic and cook for 1 minute until fragrant.
03 - Stir in pumpkin cubes, ground nutmeg, ground cumin, and chili flakes if using. Cook for 2 to 3 minutes, stirring occasionally.
04 - Pour in vegetable broth. Bring to a boil, then lower heat, cover, and simmer for 20 to 25 minutes until pumpkin and carrots are tender.
05 - While soup simmers, toast pumpkin and sunflower seeds in a dry skillet over medium heat for 3 to 5 minutes, stirring frequently, until golden and aromatic. Set aside.
06 - Remove soup from heat once vegetables are tender. Purée using an immersion blender or transfer in batches to a blender until smooth.
07 - Stir in heavy cream or coconut milk. Reheat gently if necessary. Season with salt and freshly ground black pepper to taste.
08 - Ladle soup into bowls and garnish each serving with toasted seeds and finely chopped fresh herbs.
# Expert Suggestions:
01 -
- The creamy texture comes together in one pot without any fussy techniques or fancy equipment.
- It tastes like comfort but feels elegant enough to serve when people come over.
- Toasted seeds add that perfect crunch that makes every spoonful interesting.
02 -
- Don't skip toasting the seeds—I learned this the hard way when I served raw ones once, and the whole dish fell flat because it needed that contrast.
- A good blender (whether immersion or countertop) makes the difference between creamy and gritty soup, so don't try to rush this step with an undercooked pumpkin.
03 -
- Make a big batch and freeze it in portions—it keeps beautifully for up to three months, which means you can have this comfort in a bowl anytime you need it.
- The toasted seeds are crucial, so toast them fresh if you can, but if you're reheating frozen soup, you can always toast fresh seeds right before serving.