Pumpkin Cream with Roasted Hemp Seeds

Pumpkin cream almost makes itself, yet it is easy to ruin: overcooked pumpkin releases flavor into the water and leaves a sweet, watery mass. One addition changes this soup more than any spice. A handful of hulled hemp seeds roasted in a dry pan and sprinkled on top just before serving adds crunch and a nutty aroma, while also making up for what pumpkin lacks the most, which is protein and fat. The soup is ready in 35 minutes, is vegan, and tastes good all year round. Below you have a step-by-step recipe, calculated nutritional values, and an explanation of why seeds should not be thrown into the pot. The numbers regarding the composition of the seeds come from one study that you can open and check yourself.

KEY INFORMATION
• Hulled hemp seeds average 35.9% protein and 46.7% fat (House et al., Journal of Agricultural and Food Chemistry, 2010).
• The same study states that lysine is the first limiting amino acid in them.
• In the oil from the seeds, the omega-6 to omega-3 ratio is from 2:1 to 3:1 (Callaway, Euphytica, 2004).
• Roast the seeds separately and sprinkle them on the finished soup.

Why do hemp seeds change pumpkin cream?

Because pumpkin is a vegetable almost without protein and fat, while hulled hemp seeds have plenty of both. House et al. measured 35.9% protein and 46.7% fat in hulled seeds (Journal of Agricultural and Food Chemistry, 2010). A tablespoon of seeds per serving translates to about 3.6 g of protein and 4.7 g of fat.

However, it is worth stopping at the word complete, which appears most often in recipes with hemp seeds. Callaway describes the proteins in seeds as containing nutritionally significant amounts of all essential amino acids (Euphytica, 2004), but House measured something else: quality, not just presence. In his study, lysine was the first limiting amino acid in all hemp products, and the PDCAAS score for hulled seeds was 63-66%. This is a decent result for a plant, comparable to some grains and nuts, but it is not a reference protein. For this soup, it does not have practical significance, as pumpkin cream is not meant to be a protein meal.

Roasting does more than just decoration here. Raw seeds have a delicate, slightly grassy flavor that simply gets lost in sweet pumpkin. After 3-4 minutes in a dry pan, they become golden and distinctly nutty, and they also retain the crunch that the creamy soup lacks. How much they lose in fatty acids during this process, I cannot support with measurement: Callaway describes the composition of the oil from the seeds, not its behavior in the pan. That is why we roast briefly and with a timer, not by eye.

A separate note from our kitchen, without any claims to measurement: we prefer to bake pumpkin rather than boil it. In water, the vegetable releases some sugars into the broth, while in the oven, the same sugars caramelize at the edges of the cubes. The difference in taste is so noticeable that we have stopped returning to the boiled version. This is a matter of taste preference, not a research result.

How much protein and fat does a serving of seeds contribute?

A tablespoon of hulled hemp seeds is about 10 g, which translates to approximately 3.6 g of protein and 4.7 g of fat, based on the proportions measured by House et al. The rest of the nutritional value of the serving comes from the pumpkin, broth, and oil, so we provide it as an estimate based on the recipe proportions, not as a laboratory measurement.

The entire serving, which is about 300 ml of soup with a tablespoon of seeds, amounts to roughly 200 kcal in this calculation. There is no reason to pretend greater precision: the mass of pumpkin after baking, the density of the broth, and the amount of oil shift this result by several percent in either direction. The composition of the seeds themselves, however, has been measured independently twice. The USDA FoodData Central database lists in record 170148, described as hulled hemp seeds, 553 kcal, 31.6 g of protein, and 48.8 g of fat per 100 g. House et al. found 35.9% protein in thirty commercial samples. The difference arises from the selection of samples, not from error.

What matters is which hemp product you buy. House et al. separated three and found three different compositions: whole seeds 24.0% protein with 30.4% fat, hulled seeds 35.9% with 46.7%, and the cake left after oil pressing 40.7% protein with only 10.2% fat. For the topping, you take hulled seeds. The cake, usually sold as hemp flour, has a different taste and completely different texture, and it just burns in the pan.

What ingredients do you need?

The proportions are enough for 4 servings. The baking time for the pumpkin is 25 minutes, and the active time at the pot is about 15 minutes. You buy hulled hemp seeds at a health food store or in the grains section: we do not have them in our assortment, so I redirect you here outside of our own shelf.

When it comes to seeds, pay attention to two things. First, the date: fat makes up almost half their mass, so old seeds go rancid and you can smell it immediately upon opening the package. Second, the description, because under the term hemp, oil cake is also sold, which looks like flour and is not suitable for roasting.

• 800 g hokkaido or musky pumpkin, cleaned
• 4 tablespoons hulled hemp seeds, about 40 g, for roasting as a topping
• 1 large onion
• 3 cloves of garlic
• 700 ml vegetable broth, plus extra to adjust thickness
• 2 tablespoons olive oil for baking
• 1 tablespoon lemon juice
• half a teaspoon ground ginger
• pinch of nutmeg
• salt and pepper
• optionally a teaspoon of edible hemp oil per serving, added cold
• optionally pumpkin seeds or fresh coriander for decoration

How to cook pumpkin cream with hemp seeds step by step?

The whole process takes 35 minutes, of which the pumpkin spends 25 minutes in the oven without your involvement. Two things determine the outcome: baking instead of boiling and roasting the seeds separately. The rest is blending and seasoning to taste, which cannot be ruined.

1. Preheat the oven to 200°C, top and bottom heat. Wash the hokkaido pumpkin and cut it into cubes about 3 cm, you can leave the skin on as it softens and disappears after blending. Peel other varieties. Cut the onion into quarters, leave the garlic in its skins.
2. Spread the pumpkin, onion, and garlic on a baking sheet lined with paper. Drizzle with oil, sprinkle with salt and pepper. Bake for 25 minutes on the middle rack of the oven. The pumpkin should caramelize at the edges and pierce easily with a fork.
3. While the pumpkin is baking in the oven, roast the hemp seeds in a dry pan over medium heat for 3-4 minutes, stirring constantly. They are ready when they turn golden and start to smell intense. Transfer them to a plate to stop them from cooking further from the hot pan.
4. Transfer the roasted vegetables to a pot, and squeeze the garlic out of its skins. Pour in 700 ml of hot broth and blend with an immersion blender for 2 minutes until completely smooth. Stir in the lemon juice, then the ginger and nutmeg. If the soup is too thick, dilute it with another 100-150 ml of broth.
5. Heat on low for 3-4 minutes, stirring. Taste: hokkaido pumpkin is naturally sweet, and the lemon juice balances that sweetness. Season with salt and pepper.
6. Pour the soup into bowls and only now sprinkle a tablespoon of roasted seeds on each serving. If you are using hemp oil, pour it into the bowl, not into the pot. The idea is to keep the seeds crunchy and not let the oil hit the heat.

The recipe for the topping itself, in a version with spices and for longer storage, is described separately in the text about roasted hemp seeds with spices.

How to modify the recipe without ruining the texture?

This soup can withstand a lot of changes, with one condition: the seeds remain the topping. Everything else, such as spices, fat, and the way of processing the pumpkin, can be adjusted freely. Below are three variants that we have tested in the kitchen, and one mistake that ruins the effect regardless of the rest.

The spiced version is created by adding a teaspoon of turmeric and a piece of fresh ginger the size of a thumb to the roasted vegetables. The flavor becomes more pronounced and sharper, and the color deeper. I do not attribute any health benefits to this combination, as no such measurement has been made for this soup.

The coconut version involves replacing 200 ml of broth with coconut milk. The soup becomes thicker and milder, and the fat from the milk helps with the carotenoids from the pumpkin, which dissolve in fats, not in water. If you are looking for a similar soup with a different flavor profile, we have a recipe for cauliflower cream with hemp seeds and curry and for broccoli cream soup with hemp seeds.

The no-oven version is a lifesaver when time is short. Cut the pumpkin into cubes, cook in broth for 20 minutes until soft, and blend. The flavor will be milder, and the soup will still be good. You will still roast the seeds separately, because without that there will be no crunch.

The mistake that ruins everything at once is adding seeds to the boiling soup. The seeds soak up moisture, lose their crunch, and disperse in the soup as tasteless bits. I do not have a measurement for how much fatty acids are lost in this situation, but the culinary effect alone is enough to avoid doing it.

Frequently Asked Questions

Why do hemp seeds go well with pumpkin cream?

Pumpkin provides carotenoids and potassium, but has almost no protein or fat. Hulled hemp seeds make up for both: House et al. measured 35.9% protein and 46.7% fat in them (Journal of Agricultural and Food Chemistry, 2010). Roasting also adds crunch that contrasts with the smooth soup.

Do hemp seeds need to be roasted for soup?

Not necessarily, but without roasting you lose half the point of this addition. Raw seeds are soft and bland, roasted for 3-4 minutes in a dry pan they become golden and nutty. Always roast them separately and sprinkle on the finished soup in the bowl, never into the pot on the heat.

What pumpkin should I choose for the cream with hemp seeds?

Hokkaido is the easiest because its skin does not need to be peeled and disappears after blending. Musky pumpkin gives a sweeter, more buttery cream. Nutmeg pumpkin can be cheaper and more watery, so it requires less broth. All three blend well and pair with nutty seeds.

What is the difference between hulled seeds and hemp flour?

These are two different products from the same plant. Hulled seeds have 35.9% protein and 46.7% fat, while the cake left after oil pressing, sold as hemp flour, has 40.7% protein with only 10.2% fat (House et al., 2010). Only hulled seeds are suitable for roasting as a topping.

Can pumpkin cream be frozen?

The soup itself can be frozen, without seeds and without oil. Portions in airtight containers last up to 3 months in the freezer. You will roast fresh seeds on the day of serving, and add hemp oil after reheating, because after thawing the crunch of the topping would be irretrievable.

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-05-20 · Updated: 2026-08-16