Fourth-Quarter Spiced Pumpkin Soup with Toasted Pepitas
Velvety pumpkin soup infused with cozy warm spices, topped with crunchy toasted pepitas for a satisfying texture contrast. This american-inspired soups (vegetarian) ready in about 45 minutes pairs olive oil, medium, diced onion, large, peeled and diced carrot for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 190 calories and feeds 4, 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 tbsp olive oil
- 1 medium, diced onion
- 1 large, peeled and diced carrot
- 3 cloves, minced garlic cloves
- 3 cups pumpkin puree
- 4 cups vegetable broth
- 1 tsp ground cinnamon
- 1/2 tsp ground nutmeg
- 1/2 tsp ground ginger
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 cup pepitas (pumpkin seeds)
- 1/4 cup (optional) heavy cream
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 medium diced onion and 1 large peeled diced carrot. Sauté for 7-8 minutes until vegetables soften and onions turn translucent.
- Step 2: Stir in 3 minced garlic cloves, 1 tsp ground cinnamon, 1/2 tsp ground nutmeg, and 1/2 tsp ground ginger. Cook for 1 minute until fragrant.
- Step 3: Add 3 cups pumpkin puree and 4 cups vegetable broth. Stir well, bring to a boil, then reduce heat to low and simmer uncovered for 20 minutes.
- Step 4: While the soup simmers, toast 1/4 cup pepitas in a dry skillet over medium heat for 3-4 minutes, stirring frequently until they are golden and fragrant. Remove from heat.
- Step 5: Use an immersion blender to purée the soup until smooth and creamy. Stir in 1 tsp salt, 1/2 tsp black pepper, and 1/4 cup heavy cream if using.
- Step 6: Ladle soup into bowls and garnish with toasted pepitas before serving warm.
Frequently asked questions
How long does Fourth-Quarter Spiced Pumpkin Soup with Toasted Pepitas take to make?
Total time is about 45 minutes (15 min prep + 30 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 Fourth-Quarter Spiced Pumpkin 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 Fourth-Quarter Spiced Pumpkin 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 Fourth-Quarter Spiced Pumpkin Soup with Toasted Pepitas for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). 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.
Is Fourth-Quarter Spiced Pumpkin Soup with Toasted Pepitas vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
