Creamy Pumpkin Soup Toasted Seeds (Printable version)

Velvety pumpkin soup blended with spices and topped with toasted seeds for a nourishing autumn dish.

# 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 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, or 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 fragrant and translucent.
02 - Add diced carrot, potato, and cubed pumpkin to the pot. Cook for 5 minutes, stirring occasionally to combine.
03 - Sprinkle ground nutmeg, cumin, black pepper, and salt over the vegetables. Stir thoroughly to evenly coat.
04 - Pour in vegetable broth. Bring the mixture to a boil, then reduce heat and simmer gently for 20 to 25 minutes until all vegetables are tender.
05 - While the soup simmers, heat 1 tablespoon olive oil in a small skillet over medium heat. Add pumpkin and sunflower seeds and toast for 3 to 4 minutes, stirring frequently, until golden and fragrant. Remove from heat and set aside.
06 - Remove the pot from heat once vegetables are soft. Use an immersion blender or transfer in batches to a countertop blender to purée the mixture until smooth.
07 - Stir in milk and cream components. Return pot to low heat and warm gently for 3 to 5 minutes without boiling. Adjust seasoning as necessary.
08 - Ladle the soup into bowls and garnish with toasted seeds and, if desired, a sprinkle of fresh thyme leaves.

# Expert advice:

01 -
  • It turns a humble pumpkin into something silky and restaurant-worthy without any fancy techniques.
  • The toasted seeds add a crunch that makes every spoonful feel complete, like the soup was always meant to have texture.
  • It reheats beautifully, so you can make a big batch and enjoy it all week without losing any of that creamy comfort.
02 -
  • Do not skip toasting the seeds, because raw seeds taste flat and chewy instead of crunchy and flavorful.
  • Blend the soup completely smooth before adding the cream, or you will end up with a grainy texture that no amount of blending can fix later.
  • If the soup is too thick after blending, add a splash more broth or milk until it reaches the consistency you like.
03 -
  • Use an immersion blender if you have one, because it saves you from transferring hot soup in batches and risking burns or spills.
  • Toast extra seeds and keep them in a jar, because they are amazing sprinkled on salads, yogurt, or even just eaten as a snack.
  • If you want the soup to taste deeper and richer, roast the pumpkin cubes in the oven with a drizzle of olive oil before adding them to the pot.

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