Creamy Pumpkin Soup with Seeds (Printable)
Velvety spiced pumpkin soup topped with crunchy toasted seeds for a comforting autumn meal.
# What You Need:
→ Vegetables
01 - 2.2 lbs pumpkin, peeled, deseeded, and cubed
02 - 1 medium onion, chopped
03 - 2 garlic cloves, minced
04 - 1 medium carrot, peeled and chopped
05 - 1 medium potato, peeled and cubed
→ Liquids
06 - 3 cups vegetable broth
07 - 3/4 cup plus 2 tbsp heavy cream
08 - 2 tbsp olive oil
→ Spices & Seasoning
09 - 1/2 tsp ground nutmeg
10 - 1/2 tsp ground cumin
11 - Salt and freshly ground black pepper to taste
→ Topping
12 - 1/3 cup raw pumpkin seeds
13 - 1 tbsp olive oil
# How to Make It:
01 - Heat 2 tablespoons olive oil in a large pot over medium heat. Add chopped onion and minced garlic; sauté for 3 to 4 minutes until softened and fragrant.
02 - Add the carrot, potato, and pumpkin cubes to the pot. Stir frequently and cook for another 5 minutes to slightly soften.
03 - Sprinkle in the ground nutmeg and cumin. Stir thoroughly to coat the vegetables evenly with the spices.
04 - Pour in the vegetable broth. Bring the mixture to a boil, then reduce heat and simmer uncovered for 20 to 25 minutes, until vegetables are very soft.
05 - Meanwhile, toast the pumpkin seeds in a small pan with 1 tablespoon olive oil over medium heat. Stir frequently until golden and beginning to pop, approximately 3 to 4 minutes. Set aside for serving.
06 - Remove the pot from heat. Use an immersion blender to puree the soup until completely smooth and velvety. Alternatively, transfer to a blender in batches.
07 - Stir in the heavy cream. Season with salt and pepper to taste. Gently reheat if necessary, taking care not to boil the liquid after adding the cream.
08 - Ladle the hot soup into serving bowls and garnish generously with the toasted pumpkin seeds.
# Expert Tips:
01 -
- It comes together in less than an hour, yet tastes like you've been simmering it all day.
- The toasted pumpkin seeds add a satisfying crunch that keeps people reaching for more bites.
- One pot, minimal cleanup, maximum comfort—exactly what autumn cooking should be.
02 -
- Avoid boiling the soup after you add cream—it's the number one way to end up with a broken, separated texture instead of that silky finish.
- Taste your soup before serving and adjust seasoning boldly; the cream mutes flavors slightly, so you might need more salt and pepper than you'd expect.
03 -
- Blend the soup until completely smooth for an elegant presentation, or leave it slightly chunky if you prefer texture—both are equally valid and delicious.
- Toast your pumpkin seeds in advance; their aroma announces dinner before anyone sits down at the table.