Halloween Spiced Pumpkin Soup with Toasted Pepitas

By AislePrompt Editorial · Published 2026-07-05 · Updated 2026-07-05

A smooth, warming pumpkin soup seasoned with autumn spices and topped with crunchy toasted pepitas, perfect for a festive Halloween appetizer. This American-inspired soup recipe (vegetarian), ready in about 35 minutes, pairs pumpkin puree, vegetable broth, onion, chopped 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

• 4 cups pumpkin puree
• 3 cups vegetable broth
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 2 tbsp olive oil
• 1 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• 1/2 tsp ground ginger
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 cup heavy cream
• 1/4 cup pepitas (pumpkin seeds)

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Instructions

1. Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 medium chopped onion and sauté for 5 minutes until softened.
2. Step 2: Add 3 minced garlic cloves and cook for 1 minute until fragrant.
3. Step 3: Stir in 4 cups pumpkin puree, 3 cups vegetable broth, 1 tsp ground cinnamon, 1/2 tsp ground nutmeg, 1/2 tsp ground ginger, 1 tsp salt, and 1/2 tsp black pepper. Bring to a simmer and cook for 15 minutes to blend flavors.
4. Step 4: Use an immersion blender to puree the soup until smooth and creamy.
5. Step 5: Stir in 1/2 cup heavy cream and heat through for 3 minutes without boiling.
6. Step 6: Toast 1/4 cup pepitas in a dry skillet over medium heat for 3-4 minutes until they begin to pop and become fragrant. Sprinkle toasted pepitas on top of soup before serving.