Creamy Pumpkin Soup Pepitas

This silky pumpkin soup has become my autumn sanctuary, warming both body and soul on those first crisp evenings when summer finally surrenders to fall. The velvety texture paired with toasted pepitas creates a perfect balance of smooth and crunchy in every spoonful.

I first made this soup after a particularly bountiful pumpkin harvest from my garden. What began as a way to use excess produce has evolved into our family's official welcome to autumn ritual, with my children eagerly watching for the first pumpkins to appear at farmers markets.

Ingredients

• Pumpkin puree: fresh roasted pumpkin offers incomparable flavor but quality canned works beautifully for convenience
• Onion and garlic: these aromatics create the foundational flavor base that makes this soup sing
• Carrot: adds natural sweetness and enhances the gorgeous orange color
• Chicken or vegetable broth: use homemade for depth or quality store bought for convenience
• Ground cumin: provides earthy warmth that complements pumpkin perfectly
• Ground nutmeg: brings subtle sweetness and complexity
• Cream or coconut milk: creates silky richness without overwhelming the pumpkin
• Pepitas: raw pumpkin seeds that transform into crunchy perfection when toasted
• Butter or oil: for toasting the pepitas until their natural oils release
• Salt: enhances all flavors and brings the soup to life

Instructions

Develop the Flavor Base:

Heat olive oil in a heavy bottomed pot over medium heat until shimmering but not smoking. Add chopped onion and cook for 5 minutes until translucent. Add minced garlic and sliced carrot, cooking for another 3 minutes until fragrant and the carrots begin to soften. This slow cooking process builds the foundational flavors that will support the pumpkin.

Create the Soup Body:

Add pumpkin puree to the pot and stir to combine with the aromatics. Pour in the broth gradually while stirring to incorporate smoothly. Sprinkle in the cumin and nutmeg, stirring well to distribute the spices evenly. Bring the mixture to a gentle simmer and reduce heat to medium low. Allow to simmer uncovered for 12 to 15 minutes stirring occasionally to prevent sticking. This simmering time allows the flavors to meld and the carrots to become completely tender.

Transform the Texture:

Remove the pot from heat and allow to cool slightly for safer blending. Use an immersion blender directly in the pot to create a smooth puree or carefully transfer in batches to a standard blender. Blend until completely smooth with no visible pieces of vegetables remaining. If using a standard blender return the pureed soup to the pot over low heat.

Enrich and Finish:

Gently stir in the cream or coconut milk and warm the soup through without allowing it to boil which could cause the dairy to separate. Taste and adjust seasonings adding more salt as needed. The soup should coat the back of a spoon with a silky texture.

Prepare the Pepita Topping:

In a small dry skillet over medium heat add the pepitas and toast for about 2 minutes until they begin to pop and become fragrant. Add the butter or oil and a pinch of salt continuing to toast for another minute until golden brown. Transfer immediately to a plate to prevent burning.

Serve with Style:

Ladle the hot soup into warmed bowls. Sprinkle generously with the toasted pepitas allowing them to float on top. For an extra touch drizzle with a few drops of cream or olive oil and serve immediately while the contrast between hot soup and crunchy topping is at its peak.

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The secret to this soup's exceptional flavor is properly toasting the pepitas. I learned this technique from my grandmother who insisted that taking the extra two minutes to toast them properly transforms the entire dish from good to memorable. The nutty aroma that fills your kitchen as they toast is worth the effort alone.

Storage and Reheating

This soup actually improves with time as flavors continue to develop. Store in an airtight container in the refrigerator for up to 3 days. When reheating, do so gently over medium low heat stirring occasionally to prevent scorching. Add a splash of broth if the soup has thickened too much during storage. The pepitas should be stored separately at room temperature in an airtight container to maintain their crunch.

Dietary Adaptations

For a vegan version use vegetable broth and coconut milk instead of cream. The coconut adds a tropical note that pairs beautifully with the pumpkin and spices. For a dairy free option simply use olive oil instead of butter for toasting the pepitas. If you prefer a lower calorie version replace the cream with evaporated milk or simply use additional broth and a small potato blended in for creaminess.

Seasonal Variations

Spring substitute half the pumpkin with sweet peas for a vibrant spring soup Summer replace some pumpkin with roasted red peppers for a summery twist Winter add roasted parsnips for an earthy winter variation Fall use freshly roasted pumpkin and finish with a drizzle of maple syrup

Serving Suggestions

This soup pairs wonderfully with a rustic bread for dipping. For a complete meal serve alongside a crisp salad with apples goat cheese and a light vinaigrette. When entertaining I often serve this in small cups as an elegant starter before the main course. The bright orange color makes it particularly festive for autumn gatherings or holiday meals.

Cultural Context

Pumpkin soup variations appear in cuisines worldwide from Caribbean pumpkin soup seasoned with scotch bonnet peppers to Austrian kurbissuppe often finished with pumpkin seed oil. This version draws inspiration from American autumn traditions while incorporating the pepitas common in Mexican cuisine. The combination of warming spices reflects the global appreciation for this versatile squash that has nourished cultures for centuries.

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For the smoothest texture possible pass the blended soup through a fine mesh sieve before adding the cream. Always taste your soup before serving sometimes a tiny splash of acid like lemon juice or apple cider vinegar can brighten all the flavors and bring the dish into perfect balance.

Recipe Questions & Answers

→ How do I achieve a silky pumpkin soup texture?

Blend the cooked vegetables and pumpkin until completely smooth, then return to the pot and stir in cream for added silkiness.

→ Can the soup be made dairy-free?

Yes, substitute coconut milk for cream and use oil instead of butter for toasting pepitas for a dairy-free version.

→ What are pepitas and how should I toast them?

Pepitas are hulled pumpkin seeds. Toast in butter or oil with a pinch of salt over medium heat until fragrant and lightly golden.

→ How can I adjust the soup’s flavor profile?

For extra brightness, add a splash of apple cider. To introduce some heat, sprinkle in a pinch of cayenne pepper.

→ Is it possible to use fresh pumpkin instead of puree?

Absolutely. Roast or steam fresh pumpkin until soft, then blend with the other soup ingredients for a fresher taste.

→ How can I thin out thick soup?

Add more chicken or vegetable broth after blending until the soup reaches your desired consistency.