Creamy Pumpkin Soup Pepitas (Print)

Silky pumpkin soup finished with toasted pepitas, gentle spices, and creamy texture for comfort.

# Components:

→ For the Soup

01 - 1 tablespoon olive oil
02 - 1 small onion, finely chopped
03 - 2 cloves garlic, minced
04 - 1 small carrot, thinly sliced
05 - 2 cups pumpkin puree
06 - 3 cups low-sodium chicken or vegetable broth
07 - 1/2 teaspoon ground cumin
08 - 1/4 teaspoon ground nutmeg
09 - 1/2 cup heavy cream or full-fat coconut milk

→ For the Topping

10 - 1/3 cup pepitas (raw pumpkin seeds)
11 - 1 tablespoon unsalted butter or neutral oil
12 - Pinch of salt

# Directions:

01 - Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sliced carrot, and sauté until softened, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.
02 - Stir in the pumpkin puree, chicken or vegetable broth, ground cumin, and ground nutmeg. Bring to a gentle simmer, then reduce heat to low and cook for 12-15 minutes, allowing the flavors to meld.
03 - Carefully transfer the soup to a blender, or use an immersion blender directly in the pot, and blend until perfectly smooth. Return the blended soup to the pot if necessary. Stir in the heavy cream or coconut milk and warm gently over low heat, ensuring it does not boil.
04 - While the soup is warming, melt the butter or heat the oil in a small skillet over medium heat. Add the pepitas and a pinch of salt. Toast, stirring frequently, until they are fragrant and begin to pop, about 3-5 minutes. Remove from heat immediately to prevent burning.
05 - Ladle the hot soup into bowls and generously garnish with the toasted pepitas. Serve immediately.

# Expert Advice:

01 -
  • Ready in under 30 minutes
  • Uses mostly pantry staples
  • Easily customizable to dietary preferences
  • Elegant enough for guests yet simple enough for weeknights
02 -
  • High in vitamin A and fiber
  • Can be made up to 3 days ahead
  • Freezes beautifully for up to 3 months
  • Perfect for meal prep
03 -
  • For the smoothest texture possible pass the blended soup through a fine mesh sieve before adding the cream.
  • When selecting pumpkin look for sugar pie pumpkins or butternut squash rather than carving pumpkins which have less flavor.
  • 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.

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