Creamy Pumpkin Soup Toasted Seeds (Printable version)
A velvety pumpkin soup enhanced with crunchy toasted seeds for a cozy, flavorful bowl.
# What You'll Need:
→ Vegetables
01 - 2.2 pounds pumpkin (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 variation)
→ 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
# Directions:
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 - Stir in minced garlic and cook for 1 minute until fragrant.
03 - Incorporate cubed pumpkin, ground nutmeg, cumin, and optional chili flakes. Cook for 2 to 3 minutes, stirring occasionally.
04 - Pour in vegetable broth, bring to a boil, then reduce heat to simmer. Cover and cook for 20 to 25 minutes until pumpkin and carrots are tender.
05 - While vegetables cook, toast pumpkin and sunflower seeds in a dry skillet over medium heat for 3 to 5 minutes, stirring frequently until golden and fragrant. Set aside.
06 - Remove pot from heat when vegetables are tender. Use an immersion blender or transfer in batches to a blender to purée until completely 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 the soup into bowls and garnish each serving with toasted seeds and chopped fresh herbs.
# Expert advice:
01 -
- It's ready in under an hour but tastes like you've been tending a pot all day.
- The toasted seeds add such an unexpected crunch that people always ask what the secret is.
- Works beautifully for weeknight dinners or when you're trying to impress someone without fussing.
02 -
- Don't skip toasting the seeds—that crunch and nutty flavor is what transforms soup into something memorable.
- If your pumpkin is watery, the soup will be thinner; a good immersion blender incorporates air and creates that silky texture even without extra cream.
- Taste as you go with seasoning because nutmeg and cumin can easily overpower if you're heavy-handed.
03 -
- If you don't have an immersion blender, a countertop blender works just as well—just be careful with the hot liquid and blend in smaller batches.
- A drizzle of really good olive oil on top right before serving makes people think you're more of a cook than you probably are.