Vegan Pumpkin Carrot Soup with Pumpkin Seeds

Serves: 4 | Prep Time: 10 mins | Cook Time: 30 mins

Ingredients:

• 1 tbsp olive oil
  
• 1 onion, chopped
  
• 2 garlic cloves, minced
  
• 3 carrots, peeled and sliced
  
• 3 cups pumpkin, peeled and diced (or canned pumpkin purée)
  
• 4 cups vegetable broth
  
• 1/2 tsp ground cumin
  
• 1/2 tsp smoked paprika (optional)
  
• Salt and pepper, to taste
  
• 1/2 cup coconut milk (optional, for creaminess)
  
• 2 tbsp pumpkin seeds, toasted
  
• Fresh parsley or cilantro, chopped, for garnish

Instructions:

1. Sauté Aromatics
   Heat olive oil in a large pot over medium heat. Add onion and garlic, and sauté for 3–5 minutes until softened and fragrant.
2. Cook Vegetables
   Add carrots, pumpkin, cumin, smoked paprika (if using), salt, and pepper. Stir well. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 20 minutes, or until the vegetables are tender.
3. Blend the Soup
   Use an immersion blender (or a regular blender in batches) to puree the soup until smooth. Stir in coconut milk for added creaminess, if desired.
4. Toast Pumpkin Seeds
   In a small skillet, toast the pumpkin seeds over medium heat for 2–3 minutes until lightly browned and aromatic.
5. Serve
   Ladle the soup into bowls, garnish with toasted pumpkin seeds, parsley, or cilantro, and enjoy warm.