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 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 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 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 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 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.
