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.

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

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)

Directions

Step 1

Heat a large pot over medium heat and add the olive oil.

Step 2

Once the oil is hot, add the diced onion and sauté for 3–5 minutes until softened and translucent.

Step 3

Add the minced garlic and sauté for 1 additional minute until fragrant.

Step 4

Stir in the ground cinnamon, nutmeg, ginger, salt, and black pepper, cooking for 30 seconds to toast the spices.

Step 5

Pour in the pumpkin puree, vegetable broth, and coconut milk, and stir to combine.

Step 6

Bring the mixture to a simmer and let it cook for 10 minutes, stirring occasionally.

Step 7

Add the peanut butter and maple syrup, whisking to fully incorporate the peanut butter into the soup.

Step 8

Allow the soup to simmer for another 5 minutes, stirring occasionally, until it thickens slightly and the flavors meld together.

Step 9

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.

Step 10

Taste the soup and adjust seasoning if necessary (adding more salt, pepper, or a dash of maple syrup for sweetness).

Step 11

Serve hot in bowls, garnished with roasted pumpkin seeds and chopped parsley if desired.

Nutrition Facts

Serving size	(1768.3g)

Amount per serving	% Daily Value*
Calories	2189.5

Total Fat 162.0g	0%
Saturated Fat 71.2g	0%
Polyunsaturated Fat 7.3g
Cholesterol 9.8mg	0%
Sodium 3471.2mg	0%
Total Carbohydrate 159.1g	0%
Dietary Fiber 40.4g	0%
Total Sugars 65.8g
Protein 61.6g	0%

Vitamin D 0IU	0%
Calcium 426.8mg	0%
Iron 23.2mg	0%
Potassium 4045.5mg	0%

*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.

Source of Calories

Fat: 62.3%

Protein: 10.5%

Carbs: 27.2%