Creamy Pumpkin Soup Toasted Seeds (Printable)

A smooth pumpkin blend enriched with toasted seeds, perfect for comforting chilly days.

# What You Need:

→ Vegetables

01 - 2.2 lbs 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 tbsp olive oil
10 - ½ tsp ground nutmeg
11 - ½ tsp ground cumin
12 - ½ tsp ground black pepper
13 - 1 tsp salt, or to taste
14 - 1 tbsp fresh thyme leaves (optional)

→ Toppings

15 - ¼ cup hulled pumpkin seeds
16 - 1 tbsp sunflower seeds
17 - 1 tbsp olive oil (for toasting seeds)

# Steps:

01 - Heat 2 tablespoons olive oil in a large pot over medium heat. Add chopped onion and minced garlic; sauté until fragrant and translucent, about 2 to 3 minutes.
02 - Add diced carrot, potato, and pumpkin cubes. Stir and cook for 5 minutes, allowing vegetables to soften slightly.
03 - Sprinkle ground nutmeg, cumin, black pepper, and salt over the vegetables. Stir well to evenly coat all ingredients.
04 - Pour in vegetable broth. Bring mixture to a boil, then reduce heat and simmer gently for 20 to 25 minutes until vegetables are tender.
05 - While vegetables simmer, heat 1 tablespoon olive oil in a small skillet over medium heat. Add pumpkin and sunflower seeds and toast, stirring frequently, for 3 to 4 minutes until golden and aromatic. Remove from heat and set aside.
06 - Remove pot from heat. Puree the soup using an immersion blender or in batches with a countertop blender until velvety smooth.
07 - Stir in milk and cream. Return to low heat and warm for 3 to 5 minutes without boiling. Adjust seasoning to taste.
08 - Ladle soup into bowls. Top each serving with toasted seeds and a sprinkling of fresh thyme leaves, if desired.

# Expert Hints:

01 -
  • It turns simple vegetables into something that tastes fancy without any fuss.
  • The toasted seeds add a crunch that makes every spoonful feel complete.
  • You can make it dairy-free or vegan and it still tastes rich and comforting.
  • Leftovers actually get better the next day when the spices have time to settle in.
02 -
  • Don't skip toasting the seeds—they go from bland to brilliant in those few minutes and add texture the soup desperately needs.
  • If your soup is too thick after blending, thin it with a little extra broth or milk until it's just right.
  • Always blend hot soup carefully; let steam escape and start on low speed to avoid a volcanic mess.
03 -
  • Roast the pumpkin cubes in the oven before adding them to the pot—it deepens the flavor and adds a subtle smokiness.
  • A tiny pinch of cayenne or chili flakes at the end wakes up the whole bowl without making it spicy.
  • Use a high-speed blender if you have one; it makes the soup impossibly silky and almost restaurant-quality smooth.

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