In the early days of my blog, The Sweets Life, I shared a version of pumpkin soup. Back then I was still figuring out photography and didn’t know much about lighting or composition. Since those first posts I’ve learned a few basics, upgraded my camera, and improved my lighting — which is why this version of the pumpkin soup looks far more appealing than the original snapshot I posted years ago. Don’t let an older photo deter you; the recipe itself remains one of my favorites.
One simple lesson that transformed my food photos: use natural light and avoid the flash whenever possible. It’s one of the most basic rules of photography, yet it made a huge difference for me. Once I discovered it, my images started to look more natural and appetizing.
With winter approaching and daylight hours shrinking, I’ve gotten creative about when I cook so I can capture a dish in good light. For this soup I actually made it late one night with the plan to photograph it the next afternoon. The soup is quick to prepare, but I knew I wouldn’t be able to cook and photograph it after work without losing daylight. A little planning like that makes all the difference when you want beautiful pictures.
Making this soup ahead of time works well even if you’re not photographing it. We came home starving and all I had to do was pull the container from the fridge and reheat — simple and satisfying. My only tip: reheat on the stovetop rather than the microwave so the soup warms more evenly.
This pumpkin soup carries a gentle heat and is best for those who enjoy a little spice. I wouldn’t call it kid-friendly as written; the heat comes from chili flakes and paprika. A dollop of sour cream would make a pleasant cooling contrast, though we didn’t have any on hand the day I photographed it. I did enjoy the crunchy chopped peanuts, scallion greens, and a bit of reserved roasted red pepper for garnish. Pumpkin isn’t just for sweet dishes — try it in savory recipes like this one.
Creamy Pumpkin Peanut Soup
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- Author: Natalie McLaury
- Total Time: 25 minutes
- Yield: 4 servings
Description
A healthy, slightly spicy pumpkin soup enriched with peanut butter and roasted red peppers for a creamy, nutty finish.
Ingredients
- 2 tsp vegetable oil
- 1 small onion, chopped
- 3 cloves garlic, smashed
- 1/4 tsp ground turmeric
- 1/2 tsp paprika
- 1/2 tsp chili pepper flakes (adjust to taste)
- 1 can pumpkin puree (15 oz)
- 1 1/2 cups (360 ml) low-sodium chicken or vegetable broth
- 1 jar (7 oz / 200 g) roasted red peppers, drained (reserve 1 tbsp for garnish)
- 1/3 cup (80 ml) smooth reduced-fat natural peanut butter
- 1 tsp sugar
- 1/2 tsp salt
- 1/4 tsp freshly ground black pepper
- 1 tbsp fresh lemon juice
- 1/4 cup (60 ml) reduced-fat sour cream (for garnish, optional)
- 2 tbsp chopped roasted peanuts (for garnish)
- 2 tbsp chopped scallion greens (for garnish)
Instructions
- In a 4-quart saucepan over medium-high heat, warm the oil. Add the chopped onion and cook, stirring occasionally, until golden, about 10 minutes. Add the smashed garlic and cook 2 more minutes.
- Add the turmeric, paprika, and chili flakes and stir to combine. Add the pumpkin puree, broth, roasted red peppers, and peanut butter, whisking until smooth. Bring the mixture to a boil, then reduce the heat and simmer for 5 minutes.
- Stir in the sugar, salt, pepper, and lemon juice. Transfer the soup to a blender or food processor (or use an immersion blender) and puree until very smooth.
- Divide the soup among 4 bowls and garnish with a spoonful of sour cream if desired, chopped roasted peanuts, reserved chopped peppers, and scallion greens.
Notes
- Recipe originally published in Women’s Health Magazine, October 2011.
- To reduce heat for children or sensitive eaters, omit or reduce the chili flakes and paprika.
- Reheat gently on the stovetop for more even warming; the soup stores well in the refrigerator for a day or two.
- Prep Time: 10 mins
- Cook Time: 20 mins
- Category: Soup
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 220
If You Liked This Recipe, You’ll Love These
- Creamy Curried Pumpkin Soup
- Chef Thomas Keller’s English Pea Soup
- Creamy Onion Soup
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Frequently Asked Questions
How spicy is this soup, and is it appropriate for kids?
The soup has a mild to moderate heat from 1/2 tsp chili flakes and 1/4 tsp paprika. The author describes it as “a little spicy” and notes it’s not kid-friendly as written. Reduce or omit the chili flakes for a milder version.
What role does the peanut butter play in this soup?
The peanut butter adds a nutty richness and body, creating a creamy texture without relying solely on dairy. It pairs nicely with pumpkin and roasted red peppers for a savory, balanced flavor.
Can I make this soup ahead of time and reheat it?
Yes. The author made the soup the night before and reheated it the next day. For best results reheat on the stovetop to ensure even warming.