Creamy Pumpkin Soup with Toasted Seeds (Printable)

Velvety pumpkin soup topped with crunchy toasted seeds and fresh herbs—a cozy, satisfying dish for any occasion.

# What You Need:

→ Vegetables

01 - 2.2 lbs pumpkin, peeled and diced
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 - 4 cups vegetable stock, gluten-free certified
07 - 3/4 cup plus 1 tablespoon heavy cream, or coconut milk for dairy-free alternative

→ Seasonings

08 - 2 tablespoons olive oil
09 - 1/2 teaspoon ground nutmeg
10 - 1/2 teaspoon ground cumin
11 - Salt and black pepper to taste

→ Garnish

12 - 1/3 cup pumpkin seeds (pepitas)
13 - 1 tablespoon olive oil
14 - Fresh parsley or chives, chopped (optional)

# How To Cook:

01 - Heat 2 tablespoons olive oil in a large pot over medium heat. Add chopped onion and minced garlic; sauté until softened, approximately 3 minutes.
02 - Add diced carrot, potato, and pumpkin to the pot. Cook for 5 minutes, stirring occasionally to ensure even cooking.
03 - Pour in vegetable stock and bring to a boil. Reduce heat and simmer uncovered for 20 to 25 minutes until all vegetables are completely tender.
04 - While soup simmers, heat 1 tablespoon olive oil in a skillet over medium heat. Add pumpkin seeds and toast for 3 to 4 minutes, stirring frequently until golden and fragrant. Set aside.
05 - Remove soup from heat. Use an immersion blender to purée until completely smooth, or transfer in batches to a standard blender if preferred.
06 - Stir in cream (or coconut milk alternative), ground nutmeg, and ground cumin. Season with salt and black pepper to taste. Reheat gently over low heat without boiling.
07 - Ladle soup into bowls and garnish with toasted pumpkin seeds and fresh herbs if desired. Serve immediately while hot.

# Expert Tips:

01 -
  • The velvety texture comes from adding potato, a trick I learned after three soupy failures that needed rescuing.
  • Its incredibly forgiving - even when I accidentally doubled the cumin once, everyone still requested seconds.
02 -
  • Never boil the soup after adding cream, or youll end up with tiny curdled bits floating in your velvety creation.
  • Let the soup cool slightly before blending, otherwise the hot steam can create a vacuum seal in your blender and lead to an explosive kitchen situation I learned about the messy way.
03 -
  • If your soup turns out too thick, thin it with warm stock not cold water, which preserves the flavor balance and temperature.
  • Save time by roasting the pumpkin whole at 400°F for 45 minutes before peeling - the flesh becomes caramelized and easier to remove from the skin.

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