African-Inspired Pumpkin Peanut Soup
This velvety pumpkin peanut soup beautifully blends African culinary traditions with comforting fall flavors. The surprising combination of pumpkin and peanut creates a depth of flavor that's both unexpected and addictive, while delivering exceptional nutritional benefits.
Equipment
- Large Heavy-Bottomed Pot
- Immersion Blender or Regular Blender
- Vegetable Peeler
- Sharp Knife
Ingredients
Main Ingredients
- 2 pounds fresh pumpkin peeled, seeded, and cubed (or 3 cups canned pumpkin puree)
- 1 large onion diced
- 3 cloves garlic minced
- 1 tablespoon fresh ginger grated
- 2 tablespoons olive oil
- 1 red bell pepper diced
- 1 jalapeño pepper seeded and finely diced (optional for heat)
- 1/2 cup natural peanut butter unsweetened
- 4 cups vegetable broth
- 1 can coconut milk 14 oz
Spices
- 1 tablespoon ground coriander
- 1 teaspoon cumin
- 1/2 teaspoon cinnamon
- 1/4 teaspoon cayenne pepper adjust to taste
- salt and black pepper to taste
Finishing & Garnish
- 2 tablespoons fresh lime juice
- 1/4 cup fresh cilantro chopped, for garnish
- 2 tablespoons roasted peanuts chopped, for garnish
Instructions
- If using fresh pumpkin, peel the tough outer skin using a sharp vegetable peeler. Cut the pumpkin in half, scoop out the seeds, and cut the flesh into 1-inch cubes.
- Heat olive oil in a large, heavy-bottomed pot over medium heat. Add the diced onion and cook until translucent, about 3-4 minutes.
- Add the minced garlic and grated ginger, cooking for another minute until fragrant.
- Add the diced red bell pepper and jalapeño (if using) to the pot. Cook for 2-3 minutes until slightly softened.
- Stir in the ground coriander, cumin, cinnamon, and cayenne pepper, toasting the spices for about 30 seconds until they become fragrant.
- Add the cubed pumpkin to the pot, stirring to coat with the spice mixture. Pour in the vegetable broth, bring to a boil, then reduce heat and simmer, covered, for about 15-20 minutes or until the pumpkin is fork-tender.
- Whisk the natural peanut butter with a ladle of the hot soup in a separate bowl until smooth. Pour this mixture back into the pot, stirring well to incorporate.
- Stir in the coconut milk and continue to simmer for another 5 minutes, allowing the flavors to meld.
- For a smoother consistency, use an immersion blender to puree the soup directly in the pot, or carefully transfer batches to a blender.
- Add the fresh lime juice, stirring to brighten all the flavors. Season with salt and black pepper to taste.
- Serve hot, garnished with chopped fresh cilantro and chopped roasted peanuts.
Notes
- Butternut squash works beautifully in place of pumpkin
- Almond butter can replace peanut butter for those with peanut allergies
- Use light coconut milk to reduce fat content
- This soup freezes well for up to 3 months; leave out coconut milk when freezing and add fresh when reheating
- The soup actually improves in flavor after a day in the refrigerator
- For meal prep, prepare through step 6, then complete with peanut butter and coconut milk just before serving
- Almond butter can replace peanut butter for those with peanut allergies
- Use light coconut milk to reduce fat content
- This soup freezes well for up to 3 months; leave out coconut milk when freezing and add fresh when reheating
- The soup actually improves in flavor after a day in the refrigerator
- For meal prep, prepare through step 6, then complete with peanut butter and coconut milk just before serving
Nutrition
Calories: 285kcalCarbohydrates: 22gProtein: 8gFat: 21gFiber: 6gSugar: 9g
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