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Pumpkin Soup with Toasted Pepitas

Pumpkin Soup with Toasted Pepitas

This soup is the perfect way to warm up on a cool fall day.

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15 min
Prep Time
1 hr 15 min
Total Time



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 pumpkin

6 cups vegetable stock

1 tablespoon dry sherry  

1 tablespoon agave nectar  


Crème fraîche or sour cream

Toasted pepitas (pumpkin seeds)


 *Substitute apple juice. **Substitute maple syrup.

How to make

  1. STEP 1

    Melt butter in 5-quart saucepan until sizzling. 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.

  2. STEP 2

    Add pumpkin and stock; mix well. Reduce heat to medium low. Cook, stirring occasionally, 45-60 minutes or until carrots are softened. Stir in sherry and agave.

  3. STEP 3

    Transfer pumpkin mixture carefully to bowl. Place one-third into 5-cup blender container. Cover; process until smooth. Return mixture to saucepan. Repeat with remaining pumpkin mixture. Cook over low heat until heated through.

  4. STEP 4

    Top each serving with dollop of crème fraîche and toasted pepitas.

Tip #1

You can use an immersion blender to puree soup.

Nutrition (1 serving)

130 Calories
4.5 Fat (g)
10 Cholesterol (mg)
1250 Sodium (mg)
23 Carbohydrates (g)
7 Dietary Fiber
3 Protein (g)
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