Rich and creamy pumpkin soup with a winning secret ingredient, peanut butter! This pumpkin peanut butter soup is made completely from scratch, contains 5 simple ingredients (plus spices!) and will be the star of any holiday table or cozy fall supper.
This post is sponsored by the National Peanut Board. I received compensation, but all opinions and content are my own.
I had pumpkin soup with peanut butter for the first time in my sisters' kitchen about 10 years ago. With my first bite, I closed my eyes and said to her, “Erika, what is in this soup??”. It was, close your eyes, good!
“Peanut butter!” she declared! It's the best-kept secret to perfect pumpkin soup.
Well, secret no more, sorry, Erika! This isn't her recipe, she wouldn't give it to me, so I had to recreate it on my own.
Peanut butter is, in fact, the best way to make pumpkin soup even better. It's nutty, silky, creamy, luscious and, thanks to peanut butter, also a source of protein! Woohoo! Flavor and nutrition winning all in one bowl!
INGREDIENTS YOU WILL NEED TO MAKE THIS PUMPKIN PEANUT BUTTER SOUP
Only 5 simple whole food ingredients plus a few spices to make this silky creamy pumpkin soup!
- Peanut butter – I recommend creamy peanut butter.
- Pumpkin – I roasted fresh pumpkin for this recipe, but also tested it using canned pureed pumpkin. Either works, but I'm partial to the fresh-roasted pumpkin.
- Fresh Leeks – Leeks are more milk than onion and meltdown into creamy goodness, perfect for the base of this soup.
- Coconut Milk – Use full-fat coconut milk for ultimate creamy goodness.
- Chinese Five Spice Powder + Other Spices – Chinese five-spice powder is a blend of cinnamon, cloves, fennel, star anise, and Szechwan peppercorns. You can easily substitute a dash of cinnamon and clove if you don't have Chinese five-spice.
- Toppings – A swirl of spicy sriracha sauce and a spoonful of cooling tangy vegan (coconut-based) plain yogurt take this soup from delicious to outstanding!
HOW TO MAKE HOMEMADE PUMPKIN PUREE
A key to making extra delicious pumpkin soup is using freshly roasted pumpkin. It is quite easy to make your pumpkin puree from fresh pumpkin simply follow these steps.
NOTE: I did test this recipe using canned organic pumpkin puree and it turned out perfectly delicious, so you can absolutely skip this step if you want an easier soup. However, the fresh-roasted pumpkin gave the soup a richer, deeper flavor.
HOW TO ROAST A PUMPKIN
- Purchase a “pie pumpkin” or also called a “sweet pumpkin” they are typically around 2-4 lbs. On average each “pound” will yield about 1 cup of pumpkin puree. I roasted two 4lb. pie pumpkins and ended up with just under 8 cups of pumpkin puree.
- Using a sharp knife, carefully cut the pumpkin in half lengthwise. Use a sharp spoon or ice cream scoop to scoop out all seeds and strings. (reserve the seeds for roasting!)
- Drizzle the pumpkin with olive oil, salt, and pepper. Line a cookie sheet with parchment paper and place the pumpkin halves skin side down.
- Using the tip of a sharp knife, carefully place a few slits in the skin of the pumpkin.
- Roast in a 375° oven for 40 minutes to 60 minutes. It will entirely depend on the size of your pumpkin. My 4lb. pumpkin took the full hour.
- Remove from oven and allow to cool. When cool enough to handle scoop out the flesh and set aside. (I was able to lift the pumpkin skin off entirely from the flesh.)
- Transfer the flesh to a bowl and mash with a fork or transfer to a blender or food processor to create a smooth puree. For this soup, you can just add the roasted pumpkin to your soup pot.
HOW TO SERVE PUMPKIN SOUP INSIDE A PUMPKIN! (OR SQUASH!)
Did you know that winter squash makes the perfect soup serving vessel? It's true. I mean come on how gorgeous are these bowls??
Since you are already roasting pumpkin for this recipe it is quite easy to throw a few more squash in the oven to use as beautiful pumpkin soup bowls.
I used a few different varieties of acorn squash, but any squash will do. Follow these simple steps to use squash, pumpkin or even gourds as your soup bowls:
- Simply cut off the top 1/3 of the squash and scoop out the seeds.
- If the squash is very wobbly cut off a very thin slice from the bottom to have a more stable surface.
- Brush the inside of the squash with a little bit of coconut oil, avocado oil or olive oil, a sprinkle of salt, and depending on the soup I want to serve I will also add a sprinkle of coconut palm sugar or brown sugar. (I added coconut palm sugar for this recipe)
- Place the squash and the squash “lid” on a baking sheet lined with parchment paper. I roast the squash skin side up.
- Roast in a 375° oven for 25-35 minutes. You want the squash to be tender but not too mushy.
- Spoon your hot soup into the squash and serve!
PEANUT BUTTER – MY FAVORITE PANTRY STAPLE
Peanut butter is a pantry staple for many, but I am continually impressed by how many different ways there are to use peanut butter. Yes, it's the perfect snack (peanut butter and celery will eternally be my favorite snack!), but it is also my creative companion for festive dessert, soups, savory side dishes, insanely delicious sauces and so much more! The National Peanut Board is a great resource for more creative recipe ideas using peanut butter: https://www.nationalpeanutboard.org/recipes/
MORE PEANUT BUTTER RECIPES YOU WILL LOVE!
PEANUT BUTTER – MY SECRET PROTEIN SUPERPOWER
Adding peanut butter to this soup is not only a delicious treat but for each two-tablespoon serving of peanut butter, you’ll get eight grams of protein, two grams of filling fiber and 12 grams of unsaturated fat!
SOUP – MY NOURISHING HOLIDAY SURVIVAL TOOL
I have been teaching a corporate wellness class titled “Healthy Holiday Survival” for the last 12 years. One of my top “survival” tools is having nourishing soup around during the holiday season. Not only is this pumpkin peanut butter soup a show stopper on any holiday table, but it is also an intentionally supportive food to have around during the holidays.
When your schedule is more tense and hectic, try having homemade nutritious soup on hand as an easy snack, lunch, dinner, or even breakfast (Yes, soup is legitimately my favorite breakfast)!
I hope you love this Vegan Peanut Butter Pumpkin Soup! If you make it be sure to tag me @abrapappa on Instagram so I can see your masterpiece!
Pumpkin Peanut Butter Soup
Rich and creamy pumpkin soup with a winning secret ingredient, peanut butter! This pumpkin peanut butter soup is made completely from scratch and will be the star on any holiday table or cozy fall supper.
- 2 large leeks, sliced
- 1 tbsp coconut oil
- 8 cups fresh pumpkin puree
- 1 cup creamy peanut butter
- 4 cups vegetable broth
- 14 ounces coconut milk (1 can)
- 2 tsp salt
- 2 tsp Chinese five-spice powder (or 1 tsp cinnamon)
- 1/4 tsp cayenne pepper
- sriracha sauce
- vegan coconut yogurt (plain)
Fresh Roasted Pumpkin
Purchase a "pie pumpkin" or also called a "sweet pumpkin" they are typically around 2-4 lbs. On average each "pound" will yield about 1 cup of pumpkin puree. I roasted two 4lb. pie pumpkins and ended up with just under 8 cups of pumpkin puree.
Using a sharp knife, carefully cut the pumpkin in half lengthwise. Use a sharp spoon or ice cream scoop to scoop out all seeds and strings. (reserve the seeds for roasting!)
Drizzle the pumpkin with olive oil, salt, and pepper. Line a cookie sheet with parchment paper and place the pumpkin halves skin side down.
Using the tip of a sharp knife, carefully place a few slits in the skin of the pumpkin.
Roast in a 375° oven for 40 minutes to 60 minutes. It will entirely depend on the size of your pumpkin. My 4lb. pumpkin took the full hour.
Remove from oven and allow to cool. When cool enough to handle scoop out the flesh and set aside. (I was able to lift the pumpkin skin off entirely from the flesh.)
In a large pot over medium-high heat, melt coconut oil. Add sliced leeks and 1/4 tsp salt. Saute for 5-8 minutes or until leeks are soft and creamy.
Add vegetable stock, pumpkin puree, peanut butter, coconut milk and spices to pot. Stir well to combine (I used a whisk), and allow to simmer for 15 minutes.
Working in batches add soup to a high-speed blender and blend until smooth, return to pot and taste for seasoning adding more salt if needed.
Serve with a drizzle of sriracha and a spoonful of vegan (plain, unsweetened) coconut yogurt.
Can I Help You Meal Plan?
Enter your email below to download my free - one week - real food (mostly plants) meal plan. Grocery list, recipes, prep schedule, it's all there for you 🙂