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Creamy Pumpkin Soup with Roasted Seeds

This pumpkin soup is made by simmering fresh pumpkin purée with aromatic spices until smooth and velvety. Roasted pumpkin seeds are sprinkled on top, providing a crispy contrast to the creamy, vibrant orange soup. The final dish features a rich texture with a hearty, rustic appearance topped with golden, crunchy seeds.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 4
Course: Main Course
Cuisine: Autumn
Calories: 180
Ingredients Equipment Method Notes

Ingredients
  

  • 2 cups pumpkin purée fresh or canned
  • 1 tablespoon olive oil
  • 1 small onion finely chopped
  • 2 cloves garlic minced
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 3 cups vegetable broth
  • to taste salt and pepper
  • 1/2 cup pumpkin seeds unsalted, raw
  • 1 tablespoon olive oil for roasting

Equipment

  • Large saucepan
  • Blender or immersion blender
  • Baking sheet
  • Parchment paper

Method
 

  1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper and spread the pumpkin seeds in an even layer. Toss them with a little olive oil and salt, then roast for about 10–12 minutes until golden and crunchy. Set aside to cool.
    2 cups pumpkin purée
  2. Heat a large saucepan over medium heat. Add olive oil and sauté the chopped onion until it becomes translucent and fragrant, about 5 minutes, while the kitchen fills with a soft aroma.
    2 cups pumpkin purée
  3. Add the minced garlic to the onions and cook for another minute until the garlic is fragrant and slightly golden.
    2 cups pumpkin purée
  4. Stir in the pumpkin purée along with cinnamon and nutmeg, cooking for 2 minutes to meld the flavors and warm the mixture.
    2 cups pumpkin purée
  5. Pour in the vegetable broth gradually, stirring well to combine. Bring the mixture to a gentle boil, then reduce the heat and simmer uncovered for about 15 minutes, allowing the flavors to deepen and the soup to thicken slightly.
    2 cups pumpkin purée
  6. Remove the saucepan from heat and blend the soup until smooth using an immersion blender directly in the pot or by carefully transferring to a blender in batches. Once pureed, return to the stove if needed and season with salt and pepper to taste.
    2 cups pumpkin purée
  7. Spoon the hot, velvety soup into bowls. Top generously with the toasted pumpkin seeds, which add a delightful crispy contrast.
    2 cups pumpkin purée

Notes

For a richer flavor, add a splash of coconut milk or a drizzle of cream before serving. Roasting the seeds ahead of time makes for easy assembly and crunch.