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Pumpkin cream soup served with toasted seeds and fresh olive oil.
Velvety smooth pumpkin soup garnished with toasted pumpkin seeds.

Spiced Pumpkin Soup with Toasted Seeds

Author: Flavelo
Recipes Vegetarian & Vegan Soups
With the arrival of autumn, there is no better warming meal than a bowl of thick, orange cream soup. In this version, the pumpkin's sweetness is deepened by sautéing the onions, while coconut cream makes it silky without dairy. The crunchy toasted seeds on top are not just for decoration: the play of textures makes every spoonful exciting.
🕒 Prep Time 10 mins
🍳 Cook Time 30 mins
⌛ Total Time 40 mins
🍽️ Servings 4 servings
🔥 Calories 280 kcal
🌍 Cuisine International

Ingredients

Equipment Needed

  • Stick blender or blender
  • Large saucepan

Instructions

1 ✓

Dice the onion, chop the garlic. Cube the pumpkin into approx. 2x2 cm pieces.

Tip: The smaller the pumpkin, the faster it cooks.
2 ✓

Heat oil in the saucepan and sweat the onion until translucent. Add garlic and fry for another minute.

Tip: Sweating the onion lays the foundation for flavours. If you burn it here, the whole soup will be bitter.
3 ✓

Toss in the pumpkin, coat it, then pour in the stock. Season with salt, pepper, and simmer covered for approx. 20-25 minutes until pumpkin is completely soft.

Tip: Check with a fork: if it goes in without resistance, it's ready.
4 ✓

Remove from heat and blend until completely smooth with a stick blender.

Tip: Be careful with hot splashing liquid! Keep the blender below the liquid level.
5 ✓

Stir in the coconut cream and nutmeg. Warm through, but do not boil for long.

Tip: Nutmeg highlights the earthy sweetness of pumpkin.
6 ✓

In a dry pan toast the pumpkin seeds until they start popping. Sprinkle on top of the soup when serving.

Tip: Toasting makes the seed flavour more intense.

Recipe FAQ

Can I use roasted pumpkin?
Yes, absolutely! If you roast the pumpkin in the oven first, the soup will have an even more caramelised, deeper flavour.

Ingredients

  • 800 g Pumpkin or Butternut squash (peeled)
  • 1 whole Red onion
  • 2 cloves Garlic
  • 1 l Vegetable stock
  • 200 ml Coconut cream
  • 2 tbsp Olive oil
  • 1 tsp Salt
  • 1 pinch Pepper
  • 0.5 tsp Ground nutmeg
  • 30 g Pumpkin seeds (or sunflower seeds)