Pumpkin-Peanut Soup

Yield: 4 servings

I recommend doubling this recipe – it’s delicious and it goes fast! If you have a stick blender, this is a one-pot meal. Otherwise, use a blender to puree the soup.

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  • ย 2 teaspoons grape seed or other vegetable oil
  • 1 1/2 cups chopped onion (about 1 medium onion)
  • 3 cloves garlic, smashed
  • 1/4 teaspoon turmeric
  • 1/2 teaspoon paprika
  • 1/2 teaspoon chili pepper flakes
  • 1 15-ounce can solid-pack pumpkin puree
  • 1 1/2 cups chicken or vegetable broth (possibly more)
  • 1 7-ounce jar roasted red peppers, drained
  • 1/3 cup reduced fat natural peanut butter
  • 1 teaspoon apple cider vinegar
  • salt and pepper to taste


  1. Heat oil in a 4-quart saucepan over medium-high heat. Add onion and cook, stirring, until golden, about 10 minutes. Add garlic and cook an additional 2 minutes.
  2. Add turmeric, paprika, and chili flakes; stir. Add pumpkin puree, broth, peppers, and peanut butter; whisk to incorporate and bring to a boil. Reduce heat, simmer for 5 minutes, then add apple cider vinegar along with salt and pepper to taste (start with 1/2 teaspoon salt and 1/4 teaspoon pepper).
  3. Remove the pot from heat. Using a stick blender, puree soup until smooth. Otherwise, transfer soup to a blender in batches and puree until smooth. Add broth to achieve desired consistency.ย Taste again for seasonings, adding vinegar, salt and pepper (and chili sauce – I did) to taste. Top with plain fat-free yogurt and chopped scallions.


Adapted from Women’s Health Magazine


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