Creamy Pumpkin Soup with Seeds

There's something about autumn that makes me crave this soup—not just for the flavor, but for the ritual of it. I discovered this particular version on a chilly October evening when my farmer's market haul included the most stunning Hokkaido pumpkin, deep orange and impossibly smooth. The vendor mentioned she always made hers with toasted seeds on top, and something about that simple detail stuck with me. Now it's become my go-to dish when I want something that feels both restaurant-quality and deeply personal.

I made this for my sister's impromptu dinner party last November, when she texted asking if I could bring something warming for six people. I threw together what I had, and watching everyone slow down mid-conversation to really taste each spoonful reminded me why homemade soup hits differently. She's made it three times since then, which might be the highest compliment I've ever received in our kitchen rivalry.

Ingredients

• Pumpkin (1 kg): Hokkaido and butternut varieties work beautifully here—they're sweeter and creamier than jack-o'-lantern pumpkins, and the flesh breaks down into silk when blended.
• Onion (1 medium): The aromatic foundation that you'll sauté until it turns translucent and fragrant—this is where flavor begins.
• Garlic (2 cloves): Minced fine so it dissolves into the soup rather than leaving chunks; it adds depth without overwhelming.
• Carrot and potato (1 of each): These add natural sweetness and body to the soup, making it velvety without needing extra cream.
• Vegetable broth (750 ml): Use the good stuff if you can—homemade or a quality brand makes a noticeable difference in the final bowl.
• Heavy cream (200 ml): Added at the end to mellow the spices and create that signature luxurious texture; don't skip this step.
• Nutmeg and cumin (1/2 tsp each): These warm spices are the secret handshake of autumn—they whisper rather than shout.
• Pumpkin seeds (50 g): Raw seeds toasted in olive oil until they pop and turn golden; this is your textural moment of brilliance.

Instructions

Sauté your aromatics:

Heat the olive oil in a large pot over medium heat and add your onion and garlic. You'll know you're doing it right when the kitchen starts smelling incredible—about 3–4 minutes. This step builds the foundation for everything that follows.

Build your vegetable base:

Add the carrot, potato, and pumpkin cubes to the pot and give everything a good stir. Let them cook for 5 minutes, stirring occasionally, so they start to soften and absorb those aromatics you've already built.

Toast in the spices:

Sprinkle the nutmeg and cumin over the vegetables and stir well, making sure each piece gets coated. You'll smell the spices wake up almost immediately—this is toasting them in the residual heat, which brings out their warmth.

Simmer the soup:

Pour in the vegetable broth and bring the mixture to a boil, then reduce to a simmer. Let it bubble gently uncovered for 20–25 minutes until the vegetables are so soft they practically fall apart when you touch them with a spoon.

Toast the pumpkin seeds:

While the soup simmers, heat a small pan with 1 tbsp olive oil over medium heat. Add the raw pumpkin seeds and stir frequently, listening for them to start popping and watching them turn golden—about 3–4 minutes. Set them aside on a plate.

Blend to silkiness:

Once the vegetables are tender, use an immersion blender to puree the soup directly in the pot, moving it around in circles until you reach your desired smoothness. If using a countertop blender, work in batches and be careful with the heat.

Finish with cream:

Stir in the heavy cream and season generously with salt and pepper. Gently reheat if needed, but do not let it boil—high heat can break the cream and separate the texture.

Serve and garnish:

Ladle into bowls and crown each one with a generous handful of those toasted pumpkin seeds. They'll stay crunchy for those first perfect bites.

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What surprises people most is how this simple soup becomes a conversation starter. I had a dinner guest last year who doesn't usually eat much soup, but after one spoonful with those toasted seeds, she ended up asking for the recipe before dessert. That's when I realized this dish does something special—it transforms a humble seasonal vegetable into something memorable.

Variations Worth Trying

The beauty of this soup is how flexible it is once you understand the core technique. I've made it with roasted garlic instead of raw, which gives a mellower, sweeter undertone. Some evenings I add a pinch of chili flakes for a gentle warmth that surprises the palate. And coconut milk instead of cream creates a completely different vibe—less autumn dinner party, more global comfort food.

Serving Suggestions and Pairings

This soup shines as a starter course, but I've also served it as a light lunch with crusty bread for soaking up every last spoonful. A drizzle of pumpkin seed oil on top adds a professional touch and brings the pumpkin flavor full circle. I once paired it with a simple salad of roasted beets and goat cheese, and the combination felt unexpectedly elegant.

Storage and Make-Ahead Tips

This soup keeps beautifully for up to four days in the refrigerator, and the flavors actually deepen overnight. Freeze it without the cream and add that fresh when reheating, which preserves the texture better than freezing the finished version. The toasted pumpkin seeds stay crispy in an airtight container for up to three days, so you can prepare them ahead without losing that satisfying crunch.

• Reheat gently on the stovetop rather than the microwave to maintain that creamy consistency.
• Make a double batch and freeze half for when you need comfort food but lack the energy to cook.
• Top with a dollop of crème fraîche or a swirl of herb oil if you want to elevate it for guests.

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There's nothing quite like ladling a bowl of this soup on a cool evening and knowing you made something that brings people real joy. This recipe is my autumn answer to every question about what to cook.

Recipe FAQs

→ Can I make this dish vegan?

Yes, simply substitute the heavy cream with full-fat coconut milk or a plant-based cream alternative to keep it dairy-free.

→ What type of pumpkin is best?

Hokkaido or butternut squash are ideal choices because they offer a naturally sweet flavor and smooth texture when cooked.

→ How do I store leftovers?

Allow the soup to cool completely and store it in an airtight container in the refrigerator for up to three days.

→ Can I freeze this soup?

It freezes best without the cream. Freeze the pureed vegetable base, then thaw and stir in the cream upon reheating.

→ How can I add more flavor?

Add a pinch of chili flakes for gentle heat or swirl a tablespoon of pumpkin seed oil on top before serving.