Creamy Pumpkin Soup with Roasted Seeds – the Taste of Autumn in a Bowl

A silky, flavorful pumpkin soup that combines the natural sweetness of roasted pumpkin with fresh lemon, ginger, and crunchy seeds.
This comforting dish is perfect for chilly autumn days – easy to make, beautiful to serve, and packed with nutrients. Serve it as a warming weekday meal or an elegant starter at your autumn dinner table.

Ingredients (serves 4)

• 800 g butternut squash or other edible pumpkin

• 1 yellow onion

• 2 garlic cloves

• 1 small red chili (optional)

• 1 tbsp olive oil or butter

• 500 ml vegetable stock

• 200 ml coconut milk or cream

• 1 tsp freshly grated ginger

• 1 tbsp lemon or lime juice

• Salt and freshly ground black pepper

To serve:

• Roasted pumpkin seeds

• A spoonful of yogurt, crème fraîche or coconut cream

• A drizzle of olive oil

Instructions

1. Prepare the pumpkin: Peel, deseed, and cut into small pieces.

2. Sauté the vegetables: Finely chop onion, garlic, and chili. Sauté in olive oil until soft and fragrant.

3. Add the pumpkin: Stir in the pumpkin pieces and cook for a minute or two.

4. Simmer: Pour in the stock and let simmer for about 15–20 minutes until the pumpkin is soft.

5. Blend: Use a hand blender or mixer to puree the soup until smooth.

6. Finish: Add coconut milk, ginger, and lemon juice. Season with salt and pepper.

7. Serve: Garnish with roasted pumpkin seeds, a spoonful of yogurt, and a drizzle of olive oil.

Tips

Roast the pumpkin seeds in a dry pan with sea salt and a pinch of chili for extra flavor. For a heartier version, add roasted chickpeas or serve with freshly baked bread.

Pumpkin soup – healthy, sustainable and full of flavor
Pumpkin is one of the true treasures of autumn. It’s naturally sweet, rich in fiber and antioxidants, and makes a perfect base for smooth, creamy soups without the need for much fat or dairy.