Pumpkin cream with roasted hemp seeds

Pumpkin cream is one of those autumn soups that can only be ruined by carelessness. But one addition completely changes it: a handful of roasted hemp seeds sprinkled on top just before serving. The seeds provide crunch, a nutty aroma, and – importantly from a nutritional standpoint – complete protein with a full amino acid profile that pumpkin alone does not provide. The soup is ready in 35 minutes, vegan, and works well all year round. Below you will find a step-by-step recipe, nutritional values, and practical tips.

KEY INFORMATION
• Shelled hemp seeds contain about 31 g of protein/100 g and all 9 essential amino acids (House et al., Food Chemistry, 2010).
• Roasting seeds in a dry pan for 3–4 minutes brings out the nutty aroma without degrading the protein.
• Hokkaido pumpkin contains about 4 mg of beta-carotene/100 g – a strong antioxidant that is converted into vitamin A.
• The omega-6 to omega-3 ratio in hemp seeds is about 3:1 – close to the optimal for humans (Callaway, Euphytica, 2004).

Why do hemp seeds change pumpkin cream?

Pumpkin is an excellent source of beta-carotene, B vitamins, and potassium, but it has one notable deficiency: low protein and almost no omega fatty acids. House et al. (Food Chemistry, 2010) confirm that shelled hemp seeds provide all 9 essential amino acids – complementing what pumpkin lacks. A serving of soup with a spoonful of roasted seeds provides about 7 g more protein than the soup alone.

Roasting makes a difference. Raw hemp seeds have a mild, slightly grassy flavor. After 3–4 minutes in a dry pan, they become golden and intensely nutty – and it is this flavor that creates a contrast with the sweet, creamy pumpkin. Callaway (Euphytica, 2004) indicates that brief thermal processing at temperatures below 160°C does not destroy the omega acid profile in hemp seeds – the omega-6 to omega-3 ratio remains at 3:1.

We noticed in tests that roasting pumpkin in the oven instead of boiling it in water gives a distinctly deeper flavor. Water washes out the natural sugars, while the oven caramelizes them. The difference in the flavor of the finished soup is so pronounced that it’s hard to go back to the boiled version. Those extra 25 minutes in the oven really make a difference.

Nutritional values – what does this serving provide?

One serving of hokkaido pumpkin cream (about 300 ml) with a spoonful of roasted hemp seeds (10 g) provides about 185 kcal, 7 g of protein, 8 g of fat, and 22 g of carbohydrates. The fiber content is about 3 g per serving. Pumpkin provides over 100% of the daily requirement for vitamin A (from beta-carotene) in one serving of soup.

Ingredients – what do you need?

Proportions for 4 servings. Pumpkin baking time: 25 minutes. Active time: about 15 minutes.

• 800 g of hokkaido or butternut pumpkin (after cleaning)
• 4 tablespoons of shelled hemp seeds (about 40 g) for roasting as a topping
• 1 large onion
• 3 cloves of garlic
• 700 ml of vegetable broth (or more to adjust consistency)
• 2 tablespoons of olive oil for baking
• 1 tablespoon of lemon juice
• 1/2 teaspoon of ground ginger
• a pinch of nutmeg
• salt and pepper to taste
• optional: 1 teaspoon of hemp oil per serving (added cold)
• optional: pumpkin seeds or fresh cilantro for garnish

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

The key to the deep flavor of this soup is roasting the pumpkin in the oven, not boiling it in water. The oven caramelizes the natural sugars in the pumpkin and intensifies the aroma. Toast the seeds separately – never directly in the soup.

Step 1. Prepare the pumpkin and preheat the oven. Preheat the oven to 200°C (top-bottom). Wash the hokkaido pumpkin and cut it into cubes about 3 cm – you can leave the skin on. Peel other varieties. Cut the onion into quarters, leave the garlic in its skins.

Step 2. Roast the vegetables. Spread the pumpkin, onion, and garlic on a baking sheet. Drizzle with oil, sprinkle with salt and pepper. Roast for 25 minutes – the pumpkin should caramelize slightly on the edges and be easily pierced with a fork. The middle of the oven provides more even roasting than the top shelf.

Step 3. Toast the hemp seeds. While the pumpkin is in the oven, toast the hemp seeds in a dry pan over medium heat for 3–4 minutes. Stir constantly – the seeds burn quickly. They are ready when they turn golden and start to smell intensely. Transfer to a plate and set aside to cool.

Step 4. Blend the soup. Transfer the roasted vegetables to a pot. Squeeze the garlic out of its skins. Pour in hot vegetable broth (700 ml). Blend with an immersion blender for 2 minutes until completely smooth. Add lemon juice, ginger, and nutmeg. Check the consistency and dilute with additional broth if necessary.

Step 5. Heat and season. Set the pot over low heat. Warm for 3–4 minutes, stirring. Check the taste – hokkaido pumpkin soup is naturally sweet, and the lemon juice balances this sweetness. Season with salt and pepper.

Step 6. Serve with toasted seeds. Pour the soup into bowls. For each serving, sprinkle a tablespoon of toasted hemp seeds. If you are using hemp oil, add it now – pour it into the soup in the bowl, not into the pot. Hemp oil has a smoke point of about 165°C and should not be heated above this temperature.

Tips and variations

Pumpkin cream with hemp seeds is a recipe open to modifications. Here are a few tried-and-true variations:

Version with ginger and turmeric. Add 1 teaspoon of turmeric and a piece of fresh ginger (about 3 cm) to the roasted vegetables. Both ingredients have documented anti-inflammatory properties – the combination with hemp seeds rich in omega acids creates a soup with a distinct profile of action. The flavor is more pronounced and spicy.

Version with coconut milk. Replace 200 ml of broth with coconut milk. The soup becomes creamier and milder in flavor. Coconut fat also improves the absorption of beta-carotene from the pumpkin – vitamin A is fat-soluble, and its bioavailability increases in the presence of lipids in the meal.

Version without roasting. If you're short on time, cut the pumpkin into cubes and cook in broth for 20 minutes until soft, then blend. The flavor will be milder, but the soup will still be tasty. You still toast the seeds separately – this is essential for achieving crunchiness.

A mistake to avoid. Do not add hemp seeds to boiling soup – cooking at high temperatures oxidizes omega acids and deprives the seeds of their crunch. Always use hemp seeds as a topping on the finished hot soup in the bowl.

If you're looking for other recipes with hemp seeds, check out our article lentil dhal with hemp seeds – another soup where hemp seeds play a key role.

Frequently Asked Questions

Why do hemp seeds pair well with pumpkin cream?

Pumpkin is rich in beta-carotene and potassium but low in protein and fatty acids. Shelled hemp seeds complement these deficiencies – providing about 31 g of protein per 100 g and all 9 essential amino acids (House et al., Food Chemistry, 2010). Roasted seeds also add crunch that contrasts with the creamy texture of the soup.

Should hemp seeds be roasted for soup?

Yes – roasting in a dry pan for 3–4 minutes brings out a nutty aroma and adds crunch. The seeds are roasted separately and added as a topping, not to the boiling soup. The cooking temperature (100°C) would oxidize the omega-3 acids contained in the seeds.

Which pumpkin should you choose for hemp seed cream?

Hokkaido pumpkin is the most convenient – its skin is edible and disappears after blending. Musky pumpkin gives a sweeter cream. Nutmeg pumpkin is cheaper. All blend well and pair excellently with the nutty hemp seeds. The choice depends on availability and season.

How many kcal does pumpkin cream with hemp seeds have?

One serving (about 300 ml) with a tablespoon of hemp seeds (10 g) provides about 185 kcal, 7 g of protein, 8 g of fat, and 22 g of carbohydrates. The fiber from the pumpkin and seeds is about 3 g. For comparison: 3 tablespoons of hemp seeds (30 g) is about 166 kcal, 9 g of protein, and 14 g of fat (USDA FoodData Central, 2023).

Can pumpkin cream be frozen?

Pumpkin cream without seeds and oil freezes perfectly – portions in containers last up to 3 months. Add hemp seeds and hemp oil only after thawing and reheating. The soup reheats in 10 minutes on the stove or in the microwave.

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: 2026-05-04 · Updated: 2026-05-04