Creamy Pumpkin and Wattleseed Soup with Toasted Pepitas
A velvety pumpkin soup enriched with native wattleseed and topped with crunchy toasted pepitas for a hearty Australian-inspired starter. This australian-inspired soups ready in about 45 minutes pairs peeled and cubed butternut pumpkin, olive oil, medium, diced yellow onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 180 calories and feeds 6, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 2 lbs, peeled and cubed butternut pumpkin
- 2 tbsp olive oil
- 1 medium, diced yellow onion
- 3 cloves, minced garlic cloves
- 1 1/2 tsp ground wattleseed
- 4 cups vegetable stock
- 1/2 cup heavy cream
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 cup pepitas (pumpkin seeds)
- 2 tbsp, chopped fresh parsley
Instructions
- Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 medium diced yellow onion and 3 minced garlic cloves, sauté for 5 minutes until translucent and fragrant.
- Step 2: Add 2 lbs peeled and cubed butternut pumpkin and 1 1/2 tsp ground wattleseed to the pot, stirring to coat the pumpkin with spices for 2 minutes.
- Step 3: Pour in 4 cups vegetable stock, bring to a boil, then reduce heat and simmer uncovered for 20-25 minutes until the pumpkin is tender when pierced with a fork.
- Step 4: Use an immersion blender to puree the soup until smooth and creamy. Stir in 1/2 cup heavy cream, 1 tsp salt, and 1/2 tsp black pepper. Heat gently for 3 minutes without boiling.
- Step 5: In a small dry skillet over medium heat, toast 1/4 cup pepitas, stirring frequently, until golden and fragrant, about 3-4 minutes.
- Step 6: Ladle the soup into bowls, garnish with toasted pepitas and 2 tbsp chopped fresh parsley before serving.
Frequently asked questions
How long does Creamy Pumpkin and Wattleseed Soup with Toasted Pepitas take to make?
Total time is about 45 minutes (10 min prep + 35 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Creamy Pumpkin and Wattleseed Soup with Toasted Pepitas?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.
Can I substitute ingredients in Creamy Pumpkin and Wattleseed Soup with Toasted Pepitas?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Creamy Pumpkin and Wattleseed Soup with Toasted Pepitas for a different number of people?
The recipe is written for 6 servings. Multiply each ingredient by (your serving target / 6). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Creamy Pumpkin and Wattleseed Soup with Toasted Pepitas?
Australian soups like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
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