Pumpkin Soup With Toasted Pepitas Recipe

Name: Pumpkin Soup With Toasted Pepitas
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 tablespoons Land O Lakes Butter; 1 large (2 cups) white onion, chopped; 2 medium (1 cup) carrots, peeled, chopped; 1 teaspoon chili powder; 1/2 teaspoon salt; 1/2 teaspoon ground cumin; 1/4 teaspoon garlic salt; 1/4 teaspoon ground red pepper (cayenne); 1 (29-ounce) can cooked pumpkin; 6 cups vegetable stock; 1 tablespoon dry sherry*; 1 tablespoon agave nectar**; Creme fraiche or sour cream; Toasted pepitas (pumpkin seeds)

Servings: persons

2 tablespoons Land O Lakes Butter
1 large (2 cups) white onion, chopped
2 medium (1 cup) carrots, peeled, chopped
1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon garlic salt
1/4 teaspoon ground red pepper (cayenne)
1 (29-ounce) can cooked pumpkin
6 cups vegetable stock
1 tablespoon dry sherry*
1 tablespoon agave nectar**
Creme fraiche or sour cream
Toasted pepitas (pumpkin seeds)

1
Melt butter in 5-quart saucepan until sizzling.
2
Add onion, carrots, chili powder, salt, cumin, garlic salt and ground red pepper; cook over medium heat, stirring occasionally, 10-12 minutes or until onions and carrots are tender.
3
Add pumpkin and stock; mix well.
4
Reduce heat to medium low.
5
Cook 45-60 minutes, stirring occasionally or until carrots are softened.
6
Stir in sherry and agave.
7
Transfer pumpkin mixture carefully to bowl.
8
Place one-third into 5-cup blender container.
9
Cover; process until smooth.
10
Return mixture to saucepan.
11
Repeat with remaining pumpkin mixture.
12
Cook over low heat until heated through.
13
Top each serving with dollop of creme fraiche and toasted pepitas.
14
*Substitute apple juice.
15
**Substitute maple syrup.

101

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Use a neutral oil or a plant-based spread in place of butter for a dairy-free version.
Coconut cream is a reliable plant-based alternative to dairy cream.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: 2 tablespoons Land O Lakes Butter, 1 large (2 cups) white onion, chopped, 2 medium (1 cup) carrots, peeled, chopped, 1 teaspoon chili powder, and more.

Yes, Pumpkin Soup With Toasted Pepitas falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Pumpkin Soup With Toasted Pepitas

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions