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    Home » Recipes » Dinner

    Vegan Pumpkin Soup with Peanut Butter

    AU$0.83 | £0.23 per serve
    By Robyn | Published: Apr 26, 2021 | Modified: Oct 26, 2023

    TO THE RECIPE
    pin for vegan pumpkin soup with peanut butter showing an overhead shot of the soup in a bowl ready to eat, sprinkled with peanuts and chilli flakes

    This healthy vegan pumpkin soup is rich and creamy from peanut butter, and with a little kick of spice from curry powder. It is gluten free too, and is a delicious comforting soup, perfect for cold winter days. It is also a soup that kids love!

    overhead shot of pumpkin peanut butter soup in a bowl sprinkled with peanuts and chilli flakes
    Jump to:
    • Why we love this soup
    • Soup Ingredients and substitutions
    • How to make creamy pumpkin peanut soup
    • Storage/Making the Soup Ahead
    • FAQ
    • What To Serve with Pumpkin & Peanut Butter Soup:
    • Serving this soup to toddlers and younger kids
    • More Vegan Soup Recipes
    • Vegan Pumpkin Soup with Peanut Butter

    Pumpkin’s have to be one of my favourite vegetables. Not only are they abundant and budget friendly throughout the cooler months, but they are a vegetable that the whole family enjoy; from savoury pumpkin pancakes to vegan satay curry and of course, in soups such as this peanut butter soup, pumpkin carrot soup and my easy roast pumpkin soup! This dairy free pumpkin soup is gently spiced to enhance the sweet pumpkin flavour rather than over power it (and keep it family friendly!). The peanut butter adds a smooth richness to the soup, and a savoury taste to compliment the sweet pumpkin, as well as the nuts adding protein to the soup – and kids love it!

    Why we love this soup

    • Vegan and gluten free.
    • Rich and creamy from peanut butter rather than coconut milk.
    • It’s a toddler friendly soup (without the peanuts on top).
    • A great meal prep recipe – it keeps well in the fridge and it is…
    • …Freezer friendly

    Soup Ingredients and substitutions

    • Pumpkin – I use Kent pumpkin and Jarrahdale in this soup. You can also make it with other pumpkins, it’s pretty flexible.
    • Peanut Butter – use smooth peanut butter, and one with no added sugar. Peanut butter with added sugar would make this soup far too sweet!
    • Onion – red or brown onions both work well.
    • Stock – I use vegetable stock, but if you aren’t vegetarian then you can use chicken stock.
    • Curry Powder – I use mild curry powder. It adds flavour and a little spice, without it being too hot.
    ingredients for pumpkin soup laid out individually, in bowls, the celery and pumpkin chopped to show the size of the pieces required for this recipe

    How to make creamy pumpkin peanut soup

    1. Add the chopped onion to a pan with the olive oil.
    2. Cook until soft.
    3. Add celery and pumpkin.
    4. Cook to soften the vegetables.
    5. Add the stock.
    6. Bring to a boil and then simmer until the celery and pumpkin are tender.
    7. Add curry powder and peanut butter, and chilli flakes, if using, and stir.
    8. Blend until smooth.
    for step by step images to show cooking of onion, adding other vegetables and the other vegetables once cooked
    steps 5-8 of making pumpkin soup, showing the adding of stock, cooked vegetables, adding of peanut butter and blended smooth soup

    Storage/Making the Soup Ahead

    • Fridge: the soup keeps in the fridge for up to 3 days.
    • Freezer: Freeze for up to 3 months. Defrost in the fridge overnight.

    FAQ

    What pumpkins can I make this soup with?

    Kent pumpkin and Jarrahdale pumpkin are types of pumpkin I use in Australia. In England, any winter squash should work, and in America, any Fresh pumpkin from the grocery store should work in this soup.

    Can I freeze pumpkin soup?

    Yes you can! Cool completely then freeze for up to 3 months. Defrost in fridge overnight and reheat until piping hot.

    My Recipe Tips

    • This is a mild, kid friendly soup. If you want a spicy pumpkin soup add a touch more dried chilli flakes – don’t add more curry powder.
    • If you don’t have quite enough pumpkin, this soup is delicious as a carrot pumpkin soup: make the amount up (500g) with carrots
    • If you want a nut free soup, leave out the peanut butter and don’t top with peanuts when serving.

    What To Serve with Pumpkin & Peanut Butter Soup:

    Fresh crunchy bread, hot toast, homemade vegan croutons or pangrattato (Italian breadcrumbs), or why not try one of these easy recipes that go so well with soup: (note: these aren’t vegan, I am working on some tasty vegan accompaniments!)

    • isde view of cheese and onion scones some on cooling rack others on paper, to show the height of the scones
      Cheese and Onion Scones
    • close up of a French cheese puff sat on concrete tray, to show the golden exterior
      Cheese gougeres (French Cheese Puffs)
    • pinwheels in rows on white background with baby spinach on left side
      Spinach Pesto Pinwheels
    • six leek and ricotta rolls on white background sprinkled with sesame seeds
      Vegetarian Sausage Rolls with Leek & Ricotta
    overhead photo of two bowls of vegan pumpkin soup sprinkled with peanuts and chilli flakes, extra peanuts and chilli flakes served alongside

    Serving this soup to toddlers and younger kids

    Whilst I love to add chopped peanuts on the top of the soup before eating, if serving this to children under 5 years old, don’t garnish with peanuts as they are a choking hazard.

    overhead photo of pumpkin peanut soup in a bowl, another bowl just visible in the top left corner. Extra peanuts and chilli flakes are next to it for serving

    More Vegan Soup Recipes

    • Blue saucepan of freshly made vegetarian mulligatawny soup.
      Vegetarian Mulligatawny Soup
    • angled view of peanut miso soup in bowl with noodles in the middle, topped with fresh coriandar
      Peanut Miso Noodle Soup
    • roast pumpkin soup in a bowl with two slices of homemade toast dunked in the soup
      Easy Roast Pumpkin Soup
    • carrot red lentil soup in a bowl with a spoon in it, to show it being eaten. Two slices of sourdough are on the side ready to dunk in to it.
      Spiced Carrot And Lentil Soup

    Vegan Pumpkin Soup with Peanut Butter

    Author: Robyn

    This healthy gluten free and vegan pumpkin soup with peanut butter is a delicious comforting soup, perfect for cold winter days. It is also a soup that kids love!
    5 from 3 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 35 minutes mins
    Course Lunch, Soup
    Cuisine modern australian, modern european
    Servings 4 people
    Calories 81 kcal

    Ingredients
      

    • ½ tablespoon olive oil ($0.08 / £0.04p)
    • 1 brown onion, roughly diced ($0.45 / £0.10p)
    • 2 sticks celery, roughly sliced ($0.40 / £0.15p)
    • 500g (15.5 oz) Pumpkin, peeled and roughly chopped into 2 cm (¾ inch) cubes ($0.68 / £0.45)
    • 750ml (3⅛ c) vegetable stock ($1.43 / £0.05p*)
    • 1 tablespoon smooth peanut butter* ($0.20 / £0.08p)
    • 1 teaspoon mild curry powder ($0.08 / £0.02p)
    • Pinch chilli flakes – optional
    • Salted peanuts to garnish – optional

    Instructions
     

    • In a medium saucepan, heat the onion in the olive oil over a low heat until the onion is opaque – around 10 minutes. Add a splash of water if the onion starts to stick to the pan.
    • Add celery and pumpkin and cook for 2 minutes, stirring, then add the stock.
    • Bring to a boil and then simmer until the celery and pumpkin are tender – around 25 minutes.
    • (Optional step: Take a couple of spoonfuls of pumpkin and celery out and puree for baby.)
    • Add curry powder and peanut butter, and chilli flakes, if using, and stir. Blend until smooth.
    • Taste for seasoning.
    • Serve sprinkled with peanuts.
    • Can freeze.
    • *try and buy a peanut butter without anything added.

    Notes

    Estimated costs: Australia $3.32. Per serve = $0.83. Calculated with 750m/ / 3 ⅛ c liquid stock)
    UK £0.89. Per serve = £0.23p * Calculated with 1 stock cube and 750ml water
    America – I am yet to calculate the estimated ingredients costs to make this recipe in the US. If you would find it useful please contact me and I’ll get calculating 🙂 
    This is a mild, kid friendly soup. If you want a spicy pumpkin soup add a touch more dried chilli flakes – don’t add more curry powder.
    If you don’t have quite enough pumpkin, this soup is delicious as a carrot pumpkin soup: make the amount up (500g) with carrots
    If you want a nut free soup, leave out the peanut butter and don’t top with peanuts when serving.
    Pumpkin – I use Kent pumpkin and Jarrahdale in this soup. You can also make it with other pumpkins, it’s pretty flexible.
    Peanut Butter – use smooth peanut butter, and one with no added sugar. 
    Onion – red or brown onions both work well.
    Stock – vegetable stock or chicken stock if you aren’t vegetarian. 
    Curry Powder – mild curry powder.

    Nutrition

    Calories: 81kcalCarbohydrates: 14gProtein: 3gFat: 2gSaturated Fat: 1gSodium: 773mgPotassium: 504mgFiber: 2gSugar: 7gVitamin A: 11055IUVitamin C: 13mgCalcium: 37mgIron: 1mg
    Keyword healthy soup, peanut butter, pumpkin recipe, pumpkin soup, vegan soup

    HAVE YOU MADE THIS RECIPE?

    I’d love to see your creation!

    Tag me! #atmrsjoneskitchen
    Tag me! @atmrsjoneskitchen

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    Robyn Jones, Recipe Developer & Food Photographer

    Robyn Jones

    Recipe Developer | Food Photographer | Writer

    Hi! I'm Robyn, a toddler mum with a passion for all things food! Having moved internationally 7 times in the past 12 years I have developed a love of making international recipes into family friendly ones you can make in your own home, with local ingredients; wherever you live!

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