Veggie-Packed Pumpkin and Wattleseed Soup with Toasted Sesame
A warming Australian-inspired pumpkin soup enriched with ground wattleseed and topped with toasted sesame seeds for a nutty finish. This australian-inspired soups (vegetarian) ready in about 50 minutes pairs olive oil, medium yellow onion, chopped, large carrot, diced 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
- 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
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.
Frequently asked questions
How long does Veggie-Packed Pumpkin and Wattleseed Soup with Toasted Sesame take to make?
Total time is about 50 minutes (10 min prep + 40 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 Veggie-Packed Pumpkin and Wattleseed Soup with Toasted Sesame?
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 Veggie-Packed Pumpkin and Wattleseed Soup with Toasted Sesame?
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 Veggie-Packed Pumpkin and Wattleseed Soup with Toasted Sesame 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 Veggie-Packed Pumpkin and Wattleseed Soup with Toasted Sesame 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.
Related recipes
Wattleseed-Spiced Pumpkin and Sweet Potato Soup
Creamy Pumpkin and Wattleseed Soup with Toasted Pepitas
Bush Spiced Pumpkin Soup with Wattleseed and Finger Lime
Tasmanian Pepperberry and Sweet Potato Soup
Roasted Wattleseed Butternut Squash Soup
Bush Tomato and Sweet Potato Soup with Wattleseed Cream
Equipment for this recipe
Top-rated tools to make this recipe successfully.
