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!
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.
How to make creamy pumpkin peanut soup
- Add the chopped onion to a pan with the olive oil.
- Cook until soft.
- Add celery and pumpkin.
- Cook to soften the vegetables.
- Add the stock.
- Bring to a boil and then simmer until the celery and pumpkin are tender.
- Add curry powder and peanut butter, and chilli flakes, if using, and stir.
- Blend until smooth.
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.
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.
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!)
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.
More Vegan Soup Recipes
This recipe was originally published in September 2018. It has since been updated with new images and wording. The recipe remains the same.
Vegan Pumpkin Soup with Peanut Butter
- 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
- 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.
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