Spiced Pumpkin Soup with Toasted Pepitas

Servings: 6

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Ingredients

For the Soup

• 2 tablespoons olive oil

• 1 medium onion, chopped

• 2 cloves garlic, minced

• 1 teaspoon fresh ginger, grated

• 1 teaspoon ground cumin

• 1 teaspoon ground cinnamon

• ½ teaspoon ground nutmeg

• ¼ teaspoon cayenne pepper (optional, for heat)

• 4 cups pumpkin purée (canned or homemade)

• 4 cups vegetable broth

• 1 cup coconut milk (or heavy cream)

• 2 tablespoons maple syrup or honey

• Salt and black pepper, to taste

  
  

For the Topping

• ½ cup raw pepitas (pumpkin seeds)

• 1 teaspoon olive oil

• Pinch of sea salt

  
  

Optional Garnishes

• Swirl of coconut milk or cream

• Fresh parsley or cilantro

• Crusty bread on the side

  
  

Method

Toast the pepitas

• Heat 1 teaspoon olive oil in a small skillet over medium heat.

• Add pepitas and a pinch of salt, stirring frequently for 3–4 minutes until golden and fragrant. Set aside.

  
  

Cook the aromatics

• In a large pot, heat two tablespoons of olive oil over medium heat.

• Add onion and cook for 5–6 minutes until soft and translucent.

• Stir in garlic and ginger; cook another 1–2 minutes until fragrant.

  
  

Add the spices and pumpkin

• Sprinkle in cumin, cinnamon, nutmeg, and cayenne (if using). Cook for 30 seconds to bloom the spices.

• Stir in pumpkin purée until well combined.

  
  

Simmer the soup

• Pour in vegetable broth, bring to a boil, then reduce the heat and let simmer for 15 minutes.

• Stir in coconut milk and maple syrup—season with salt and pepper to taste.

  
  

Blend until smooth

• Use an immersion blender directly in the pot, or transfer in batches to a countertop blender, and blend until creamy.

• Return to the pot and keep warm over low heat.

  
  

Serve

• Ladle soup into bowls, swirl with extra coconut milk or cream, and sprinkle generously with toasted pepitas.

• Garnish with parsley or cilantro if desired.

• Serve warm with crusty bread.

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