Healthy Peanut Butter Pumpkin Soup
Warm up your table with this creamy, nutrient-packed Healthy Peanut Butter Pumpkin Soup—a perfect harmony of savory, sweet, and spiced flavors that will delight your taste buds. Velvety pumpkin puree is blended with rich coconut milk and natural peanut butter, creating an irresistibly creamy base enhanced by aromatic cinnamon, nutmeg, and ginger. This hearty soup is quick to prepare, with a total cook time of just 35 minutes, making it an excellent option for busy weeknights or cozy fall gatherings. The touch of maple syrup adds subtle sweetness, while optional garnishes like roasted pumpkin seeds and fresh parsley bring texture and visual appeal. Low in prep time but high in flavor, this dairy-free, vegan pumpkin soup is ideal for those seeking healthy comfort food that doesn’t skimp on indulgence.
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Recipe Information
Ingredients
- 2 cups pumpkin puree
- 3 cups vegetable broth
- 1 cup full-fat coconut milk
- 0.5 cup natural peanut butter
- 1 medium, diced onion
- 2 minced garlic cloves
- 1 tablespoon olive oil
- 1 teaspoon ground cinnamon
- 0.5 teaspoon ground nutmeg
- 0.25 teaspoon ground ginger
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon maple syrup
- 0.25 cup pumpkin seeds (optional, for garnish)
- 2 tablespoons, chopped fresh parsley (optional, for garnish)
Instructions
Heat a large pot over medium heat and add the olive oil.
Once the oil is hot, add the diced onion and sauté for 3–5 minutes until softened and translucent.
Add the minced garlic and sauté for 1 additional minute until fragrant.
Stir in the ground cinnamon, nutmeg, ginger, salt, and black pepper, cooking for 30 seconds to toast the spices.
Pour in the pumpkin puree, vegetable broth, and coconut milk, and stir to combine.
Bring the mixture to a simmer and let it cook for 10 minutes, stirring occasionally.
Add the peanut butter and maple syrup, whisking to fully incorporate the peanut butter into the soup.
Allow the soup to simmer for another 5 minutes, stirring occasionally, until it thickens slightly and the flavors meld together.
Using an immersion blender, puree the soup directly in the pot until smooth. Alternatively, you can carefully transfer the soup to a countertop blender in batches to blend until creamy.
Taste the soup and adjust seasoning if necessary (adding more salt, pepper, or a dash of maple syrup for sweetness).
Serve hot in bowls, garnished with roasted pumpkin seeds and chopped parsley if desired.
Nutrition Facts
Calories |
2190 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 162.0 g | 208% | |
| Saturated Fat | 71.2 g | 356% | |
| Polyunsaturated Fat | 7.3 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 3471 mg | 151% | |
| Total Carbohydrate | 159.1 g | 58% | |
| Dietary Fiber | 40.4 g | 144% | |
| Total Sugars | 65.8 g | ||
| Protein | 61.6 g | 123% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 427 mg | 33% | |
| Iron | 23.2 mg | 129% | |
| Potassium | 4046 mg | 86% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
