Creamy Pumpkin Soup Toasted Seeds (Print Version)

Velvety pumpkin soup, subtly spiced, garnished with toasted seeds for a cozy autumn meal.

# Recipe Ingredients:

→ Vegetables

01 - 2.2 lbs pumpkin (Hokkaido or butternut), peeled, seeded, and 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 tablespoons olive oil
10 - ½ teaspoon ground nutmeg
11 - ½ teaspoon ground cumin
12 - ½ teaspoon ground black pepper
13 - 1 teaspoon salt (adjust to taste)
14 - 1 tablespoon fresh thyme leaves (optional)

→ Toppings

15 - ¼ cup pumpkin seeds, hulled
16 - 1 tablespoon sunflower seeds
17 - 1 tablespoon olive oil (for toasting seeds)

# Directions:

01 - Heat 2 tablespoons olive oil in a large pot over medium heat. Add chopped onion and minced garlic, sauté for 2 to 3 minutes until aromatic and translucent.
02 - Add diced carrot, potato, and pumpkin cubes to the pot. Cook for 5 minutes, stirring occasionally to combine flavors.
03 - Sprinkle ground nutmeg, cumin, black pepper, and salt over the vegetables. Stir thoroughly to coat.
04 - Pour in 3 cups vegetable broth, bring mixture to a boil then reduce heat to low. Simmer for 20 to 25 minutes until all vegetables are tender.
05 - While soup simmers, warm 1 tablespoon olive oil in a small skillet over medium heat. Add pumpkin and sunflower seeds, stirring frequently, toast for 3 to 4 minutes until golden and fragrant. Remove from heat.
06 - Remove pot from heat. Use an immersion blender or transfer in batches to a blender to purée until smooth and velvety.
07 - Stir in whole milk and heavy or coconut cream. Return pot to low heat and warm gently for 3 to 5 minutes, avoiding boiling. Adjust seasoning to taste.
08 - Ladle soup into bowls and garnish each serving with toasted seeds and optional fresh thyme leaves. Serve immediately.

# Expert Advice:

01 -
  • It turns plain pumpkin into something that tastes rich and deeply comforting without any fuss.
  • The toasted seeds add a satisfying crunch that makes every spoonful feel complete.
  • You can make it with whatever milk or cream you have, and it still comes out silky.
  • Leftovers taste even better the next day when the spices have settled in.
02 -
  • Do not boil the soup after adding the cream, or it can curdle and lose its smooth texture.
  • Cut the pumpkin and potato into similar-sized pieces so they cook evenly and blend easily.
  • Toast the seeds over medium heat and watch them closely—they go from perfect to burnt in seconds.
03 -
  • Roast the pumpkin cubes in the oven at 200°C (400°F) for 20 minutes before adding them to the pot for a deeper, caramelized flavor.
  • Blend in a tablespoon of tahini or almond butter for extra richness and a subtle nutty undertone.
  • Drizzle a little truffle oil over each bowl just before serving to make it feel restaurant-special.

Go Back