Creamy Pumpkin Soup with Toasted Seeds (Printable)
Silky pumpkin soup with toasted seeds garnish. Vegetarian, gluten-free, and ready in under an hour.
# What You’ll Need:
→ Vegetables
01 - 2.2 pounds pumpkin, peeled and diced
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 - 4 cups vegetable stock
07 - 3/4 cup plus 1 tablespoon heavy cream
→ Seasonings
08 - 2 tablespoons olive oil
09 - 1/2 teaspoon ground nutmeg
10 - 1/2 teaspoon ground cumin
11 - Salt and black pepper to taste
→ Garnish
12 - 1/3 cup pumpkin seeds
13 - 1 tablespoon olive oil
14 - Fresh parsley or chives, chopped
# How To Make It:
01 - Heat 2 tablespoons olive oil in a large pot over medium heat. Add onion and garlic; sauté until softened, approximately 3 minutes.
02 - Add carrot, potato, and pumpkin to the pot. Cook for 5 minutes, stirring occasionally.
03 - Pour in 4 cups vegetable stock. Bring to a boil, then reduce heat and simmer uncovered for 20 to 25 minutes until vegetables are tender.
04 - While vegetables simmer, heat 1 tablespoon olive oil in a skillet over medium heat. Add pumpkin seeds and toast for 3 to 4 minutes, stirring frequently until golden and fragrant. Set aside.
05 - Remove soup from heat. Use an immersion blender to purée until smooth, or transfer to a blender in batches and process until reaching desired consistency.
06 - Stir in heavy cream, nutmeg, and cumin. Season with salt and pepper to taste. Reheat gently over low heat without allowing to boil.
07 - Ladle soup into bowls. Top with toasted pumpkin seeds and fresh herbs. Serve hot.
# Expert Advice:
01 -
- The combination of potato and pumpkin creates a silky texture without needing tons of cream, a little trick I discovered through happy accident.
- You can make this ahead and reheat it throughout the week, and honestly, the flavors get even better after a day in the fridge.
02 -
- Never boil the soup after adding cream or youll risk it curdling, instead heat it gently just until steaming.
- If your immersion blender isnt quite getting the soup perfectly smooth, a quick pass through a fine-mesh sieve works wonders for that restaurant-quality texture.
03 -
- Save time by asking your grocery store to peel and cube the pumpkin for you, especially during autumn when this service is often available.
- For an extra layer of flavor, roast the pumpkin, carrot, and potato in the oven before adding to the soup pot, which concentrates their natural sweetness.