Creamy Pumpkin Soup with Seeds

The first crisp morning of autumn always sends me to the farmers market in search of the perfect pumpkin. I discovered this recipe during a particularly chilly October when my small apartment needed something warming and fragrant. Now it has become a seasonal ritual that signals comfort has officially arrived.

Last year I made a double batch for my book club meeting, and three people asked for the recipe before they even finished their first bowl. Something about the combination of velvety texture and earthy spices makes people instantly comfortable.

Ingredients

• 1 kg pumpkin: Hokkaido and butternut are my favorites because they naturally become silkier when pureed
• 1 medium onion: Yellow onions work beautifully here and add a subtle sweetness
• 2 cloves garlic: Freshly minced gives you the best aromatic base
• 1 medium carrot: This adds lovely depth and a touch more sweetness
• 1 small potato: The secret ingredient that makes the soup incredibly creamy without needing more dairy
• 800 ml vegetable broth: Use a good quality broth you would happily drink on its own
• 200 ml heavy cream: Coconut milk works wonderfully if you want to keep it plant based
• 2 tbsp olive oil: Your foundation for building all those savory flavors
• 1/2 tsp ground nutmeg: Just enough to whisper warmth without overpowering
• 1/2 tsp ground cumin: This earthy spice is what makes people ask what is in this soup
• Salt and black pepper: Season generously at the end to make everything pop
• 50 g pumpkin seeds: The contrast between silky soup and crunchy seeds is everything
• 1 tsp olive oil: For toasting those seeds until they are perfectly golden
• Fresh chives or parsley: A little green on top makes the whole bowl sing

Instructions

Build your flavor foundation:

Heat olive oil in your large pot over medium heat and sauté the onion and garlic until they turn translucent and fragrant, about 2 to 3 minutes.

Add the vegetables:

Toss in the pumpkin, carrot, and potato pieces and let them sauté for another 5 minutes, stirring occasionally so nothing sticks.

Simmer to tenderness:

Pour in the vegetable broth, bring everything to a gentle boil, then reduce heat, cover, and let it simmer for 20 to 25 minutes until all vegetables are fork tender.

Toast the seeds:

While the soup simmers, heat olive oil in a small skillet and toast the pumpkin seeds for 2 to 3 minutes, stirring frequently until golden and smelling wonderful.

Blend until silky:

Use an immersion blender right in the pot or carefully blend in batches until the soup is completely smooth and creamy.

Add the finishing touches:

Stir in the cream or coconut milk along with the nutmeg, cumin, salt, and pepper, then heat gently for 2 to 3 minutes without bringing to a boil.

Serve with love:

Ladle the soup into bowls and generously top with those toasted pumpkin seeds and fresh herbs if you have them.

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My neighbor now texts me every October asking when the pumpkin soup is happening, and it has become our unofficial kickoff to cozy season. There is something about serving this that makes even a regular Tuesday feel special.

Making It Your Own

Sometimes I add a pinch of chili flakes when the mood strikes, and I have found that a swirl of extra cream on top looks restaurant worthy. The recipe is wonderfully forgiving.

Serving Suggestions

Crusty bread is practically mandatory for soaking up every last drop, though grilled cheese takes it to another level entirely. I have also served it in small cups as an appetizer at dinner parties.

Storage and Make Ahead Tips

This soup keeps beautifully in the refrigerator for up to four days and freezes well for those busy weeks when you need something comforting fast.

• Let the soup cool completely before transferring to airtight containers
• Leave the seeds separate and add them fresh when reheating so they stay crunchy
• Reheat gently over low heat, stirring occasionally to prevent scorching

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Hope this soup brings as much warmth to your kitchen as it has to mine over the years.

Recipe FAQs

→ Can I make this soup ahead of time?

Absolutely. This soup actually develops deeper flavors when made ahead. Store it in the refrigerator for up to 3 days. Reheat gently over medium-low heat, adding a splash of broth or cream if it has thickened. Toast the pumpkin seeds fresh before serving for the best crunch.

→ What type of pumpkin works best?

Hokkaido and butternut squash are excellent choices for their naturally sweet, creamy flesh when cooked. Kabocha also works beautifully. Avoid carving pumpkins as they tend to be watery and less flavorful. The key is selecting varieties with dense, orange flesh.

→ How can I make this soup vegan?

Simply substitute the heavy cream with full-fat coconut milk. The coconut adds a lovely subtle sweetness that complements the pumpkin's natural flavors. Ensure your vegetable broth is plant-based, and you'll have a completely dairy-free version that's just as creamy and satisfying.

→ Can I freeze this soup?

Yes, this soup freezes beautifully for up to 3 months. Cool it completely before transferring to freezer-safe containers, leaving some space for expansion. Thaw overnight in the refrigerator and reheat gently. The cream may separate slightly after freezing — just whisk it while reheating to restore smoothness.

→ What can I serve with this soup?

Crusty bread, grilled cheese sandwiches, or savory scones make excellent accompaniments. For a lighter option, serve with a simple green salad dressed with vinaigrette. The soup itself is quite filling, so keep sides simple to let the pumpkin flavors shine.