Bring a little neutral oil (like avocado oil) to medium heat in a pot. Add in the onions and sauté until soft, about 5-10 minutes.
Then add in the garlic and sauté until fragrant, about 1 minute.
Take the onions and garlic off the heat and let cool slightly. Once cooled, add to a blender with all the other ingredients. Blend on high until smooth and creamy. Taste, and adjust seasonings if necessary.
Transfer the soup back to the pot, and simmer on medium-low heat for about 15 minutes.
To serve, add to bowls and swirl in a little coconut milk (if desired). Top with fresh parsley and pumpkin seeds.