Creamy Pumpkin Soup with Seeds (Printable)
Velvety smooth pumpkin blend with aromatic spices and crunchy seed topping
# What You'll Need:
→ Vegetables
01 - 2.2 lbs pumpkin (Hokkaido or butternut), peeled and cubed
02 - 1 medium onion, chopped
03 - 2 cloves garlic, minced
04 - 1 medium carrot, peeled and sliced
05 - 1 small potato, peeled and diced
→ Liquids
06 - 3.4 cups vegetable broth
07 - 0.8 cup heavy cream (or coconut milk for vegan option)
→ Spices & Seasoning
08 - 2 tbsp olive oil
09 - 0.5 tsp ground nutmeg
10 - 0.5 tsp ground cumin
11 - Salt and black pepper, to taste
→ Toppings
12 - 1.8 oz pumpkin seeds
13 - 1 tsp olive oil for toasting seeds
14 - Fresh chives or parsley, chopped (optional)
# Directions:
01 - Heat 2 tbsp olive oil in a large pot over medium heat. Add onion and garlic; sauté for 2–3 minutes until translucent.
02 - Add pumpkin, carrot, and potato. Sauté for another 5 minutes, stirring occasionally.
03 - Pour in the vegetable broth and bring to a boil. Reduce heat, cover, and simmer for 20–25 minutes until vegetables are tender.
04 - Meanwhile, heat 1 tsp olive oil in a small skillet over medium heat. Add pumpkin seeds and toast for 2–3 minutes, stirring frequently, until golden and fragrant. Set aside.
05 - Once vegetables are soft, blend the soup with an immersion blender or carefully in batches in a blender until smooth and creamy.
06 - Stir in the cream or coconut milk, nutmeg, cumin, salt, and pepper. Heat gently for 2–3 minutes without boiling. Adjust seasoning to taste.
07 - Ladle soup into bowls. Garnish with toasted pumpkin seeds and fresh herbs if desired.
# Expert Hints:
01 -
- It comes together with minimal effort but tastes like you spent hours coaxing flavors from the pot
- The toasted seeds on top create this incredible contrast—creamy velvet against crunch—that makes every spoonful interesting
02 -
- I once skipped the potato because I didn't have one, and the soup was still good but missing that luxurious texture that makes you lean in after every bite
- The seeds can burn in seconds if you walk away—trust me, I've had to start over and it's worth standing right there watching them turn golden
03 -
- If you want it even richer without more cream, stir in a tablespoon of butter right at the end—it melts into something luxurious
- A pinch of cinnamon along with the nutmeg creates this warmth that people can't quite identify but keep asking about