Creamy Pumpkin Soup Seeds (Printable)

Velvety pumpkin soup with cream, spices, and crunchy toasted pumpkin seeds for enhanced texture and taste.

# What You'll Need:

→ Vegetables

01 - 2.2 lbs pumpkin (Hokkaido or butternut), peeled and diced
02 - 1 medium onion, chopped
03 - 2 cloves garlic, minced
04 - 1 medium carrot, peeled and chopped

→ Liquids

05 - 3 cups vegetable broth
06 - 3/4 cup plus 2 tbsp heavy cream or coconut cream
07 - 2 tbsp olive oil

→ Seasonings & Garnish

08 - 1/2 tsp ground nutmeg
09 - 1/2 tsp ground cumin
10 - Salt and freshly ground black pepper, to taste
11 - 1/4 cup pumpkin seeds (pepitas), toasted
12 - Fresh parsley or chives, chopped (optional)

# How to Make It:

01 - Heat olive oil in a large pot over medium heat. Add onion, garlic, and carrot, sautéing for 4 to 5 minutes until softened.
02 - Incorporate diced pumpkin and cook for 3 minutes, stirring occasionally.
03 - Add vegetable broth, bring to a boil, then reduce heat and simmer for 20 minutes until pumpkin is tender.
04 - Remove from heat and blend the soup using an immersion blender or in batches with a countertop blender until smooth.
05 - Stir in cream, nutmeg, cumin, salt, and pepper. Gently reheat without boiling and adjust seasoning as needed.
06 - Ladle soup into bowls and garnish with toasted pumpkin seeds and chopped fresh herbs if desired.

# Expert Advice:

01 -
  • It comes together in under an hour, from chopping board to steaming bowl.
  • The texture is naturally luxurious without pretension, just pumpkin and cream doing what they do best.
  • Toasted seeds add a whisper of crunch that makes every spoonful feel intentional.
  • It's forgiving enough for weeknight cooking but elegant enough to serve when people matter.
02 -
  • Don't skip toasting the pumpkin seeds—raw ones taste blank, but toasted ones become nutty and alive, and that contrast is what makes the soup sing.
  • If your soup breaks or separates when you add the cream, it usually means you boiled it after—gentle heat after the cream goes in, always.
  • Taste constantly as you build the soup, because every pumpkin and every broth tastes different, and what feels right in your mouth is the only rule that matters.
03 -
  • Make a double batch and freeze half in portions—this soup reheats beautifully and becomes a gift to your future self on a cold evening.
  • Serve it with crusty bread, roasted garlic crème fraîche, or a small drizzle of truffle oil if you're feeling indulgent.
  • If you don't have an immersion blender, a food processor or countertop blender works just as well; just be careful with the heat and work in batches.

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