Pumpkin Soup with Toasted Pumpkin Seeds

By AislePrompt Editorial · Published 2026-04-25 · Updated 2026-04-25

A velvety pumpkin soup made with three-quarters pumpkin puree, spiced delicately and topped with toasted pumpkin seeds for a crunchy finish. This American-inspired Fourth of July recipe (vegetarian), ready in about 35 minutes, pairs pumpkin puree, vegetable broth, heavy cream for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 180 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

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

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Instructions

1. Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 diced medium onion and 2 cloves minced garlic, sauté for 5 minutes until translucent and fragrant.
2. Step 2: Stir in 3 cups pumpkin puree, 1 cup vegetable broth, 1 tsp salt, 1/2 tsp black pepper, 1/4 tsp ground nutmeg, and 1/2 tsp ground cinnamon. Simmer on low heat for 15 minutes, stirring occasionally.
3. Step 3: Remove from heat and stir in 1/4 cup heavy cream until fully incorporated and the soup is creamy.
4. Step 4: In a small skillet over medium heat, toast 1/4 cup pumpkin seeds for 3-4 minutes until golden and fragrant, stirring frequently.
5. Step 5: Serve the soup hot, garnished with the toasted pumpkin seeds for a crunchy texture contrast.