Veggie-Packed Pumpkin and Wattleseed Soup with Toasted Sesame

By AislePrompt Editorial · Published 2026-05-10 · Updated 2026-05-10

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

A warming Australian-inspired pumpkin soup enriched with ground wattleseed and topped with toasted sesame seeds for a nutty finish. This Australian-inspired soup recipe (vegetarian), ready in about 50 minutes, pairs butternut pumpkin, peeled and cubed, olive oil, yellow 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 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.

Prep: 10 min Cook: 40 min Serves 4 Australian cuisine 180 cal/serving

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Ingredients

4 cups (about 1 lb) butternut pumpkin, peeled and cubed
2 tbsp olive oil
1 medium yellow onion, chopped
1 large carrot, diced
4 cups vegetable broth
1 tbsp ground wattleseed
1 tsp salt
1/2 tsp black pepper
2 tbsp toasted sesame seeds
1/4 cup coconut cream

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Instructions

Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 medium chopped yellow onion and 1 large diced carrot. Sauté for 6-7 minutes until softened and fragrant.
Step 2: Add 4 cups peeled and cubed butternut pumpkin and 1 tbsp ground wattleseed, stirring to coat the vegetables evenly.
Step 3: Pour in 4 cups vegetable broth, season with 1 tsp salt and 1/2 tsp black pepper, then bring to a boil.
Step 4: Reduce heat and simmer uncovered for 25-30 minutes until the pumpkin is very tender.
Step 5: Use an immersion blender to purée the soup until smooth and creamy. Stir in 1/4 cup coconut cream for richness.
Step 6: Ladle the soup into bowls and sprinkle 2 tbsp toasted sesame seeds over the top before serving warm.