Spiced Pumpkin Soup Seeds (Printable version)

A creamy pumpkin blend with warming spices and a crunchy seed topping.

# What you need:

→ Vegetables

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

→ Liquids

05 - 3 cups vegetable broth
06 - ¾ cup coconut milk (or heavy cream for richer version)

→ Spices & Seasoning

07 - 1 tsp ground cumin
08 - 1 tsp ground coriander
09 - ½ tsp ground cinnamon
10 - ½ tsp ground ginger
11 - ¼ tsp ground nutmeg
12 - ⅛ tsp cayenne pepper (optional)
13 - Salt and freshly ground black pepper, to taste

→ Garnish

14 - 3 tbsp pumpkin seeds (pepitas)
15 - 1 tbsp olive oil
16 - Fresh coriander or parsley leaves (optional)

# How To:

01 - Heat olive oil in a large pot over medium heat. Add chopped onion and diced carrot; sauté for 3 to 4 minutes until softened.
02 - Incorporate minced garlic and all ground spices including cumin, coriander, cinnamon, ginger, nutmeg, and cayenne pepper. Stir continuously for 1 minute until fragrant.
03 - Add diced pumpkin pieces and cook for an additional 3 minutes, stirring occasionally to combine flavors.
04 - Pour in vegetable broth and bring mixture to a boil. Reduce heat, cover, and simmer for 20 to 25 minutes until pumpkin is very tender.
05 - While soup simmers, heat 1 tablespoon olive oil in a small frying pan. Add pumpkin seeds and toast for 2 to 3 minutes until golden and popping. Remove from heat and set aside.
06 - Remove soup from heat and use an immersion blender or transfer in batches to a blender to purée until smooth.
07 - Stir in coconut milk or cream, season with salt and freshly ground black pepper, and gently reheat if necessary.
08 - Ladle soup into bowls and garnish with toasted pumpkin seeds and fresh herbs as desired.

# Expert Advice:

01 -
  • It tastes indulgent and restaurant-worthy but comes together in under an hour, making you feel like a better cook than you probably think you are
  • The warming spices don't just make it taste amazing—they settle into your bones on cold days in a way that feels like a hug from the inside out
  • Roasted seeds add this addictive crunch that keeps people coming back for another spoonful, even when they think they're full
02 -
  • Use fresh spices, not the dusty ones from the back of your cabinet for three years. Ground spices lose their power quickly, and this soup is built entirely on those spice flavors. If your spices don't smell amazing when you open them, replace them.
  • Don't skip toasting the pumpkin seeds separately. Raw or hastily heated seeds sink into the soup and disappear. Toasted ones stay crispy and become almost a textural revelation when you bite into them.
  • Coconut milk separates naturally—that thick part at the top is perfect. Stir it in well, or you can even spoon some of that richness directly into your bowl before ladling the soup.
03 -
  • If you want extra depth, add a squeeze of fresh lime juice or orange zest to your finished soup—the citrus awakens all the spice flavors and adds brightness without competing with them
  • Make extra soup and freeze it in portions; having this ready means you can create comfort in minutes on nights when you need it most, and it tastes just as good reheated as it did fresh

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