Quick Pumpkin Peanut Butter Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
9%
Quick Pumpkin Peanut Butter Soup
30 min.
6
434kcal

Suggestions


Craving a bowl of pure comfort that's both incredibly flavorful and surprisingly healthy? Look no further than this Quick Pumpkin Peanut Butter Soup! I stumbled upon this recipe when I was searching for something warm and satisfying, yet also packed with nutrients. The combination of pumpkin and peanut butter might sound unusual, but trust me, it's a game-changer!

This soup is perfect for busy weeknights because it's ready in just 30 minutes. Plus, it's naturally vegetarian, vegan, gluten-free, and dairy-free, making it a fantastic option for a wide range of dietary needs. It's more than just a soup; it can be a delightful starter, a quick snack, or even a unique antipasti. The toasted sesame oil and fresh cilantro add a wonderful aromatic depth that makes each spoonful a delightful experience.

What really impressed me was how customizable this recipe is. Feel free to experiment with sweetness levels and spice to create your perfect bowl. With a caloric breakdown showing a healthy dose of protein, fat, and carbs, you can feel good about indulging in this creamy and flavorful soup. Get ready to enjoy a bowl of autumnal goodness unlike anything you've tried before!

Ingredients

  • 15 ounce coconut milk canned
  • sprigs cilantro leaves minced
  • tablespoon cinnamon 
  • tablespoons curry powder 
  • tablespoon ground ginger 
  • 0.5 cup peanut butter 
  • large cans all-natural pumpkin puree (health-food stores)
  • servings salt and pepper to taste
  •  scallions very thin sliced
  • 0.3 cup sesame oil toasted
  • 0.3 cup sucanat 
  • quarts water 

Equipment

  • whisk
  • pot

Directions

  1. Bring the first set of ingredients to a boil in a wide bottom pot.Reduce the heat to medium and whisk in the pumpkin and peanut butter, and cook 5 more minutes.Turn off the flame, and stir in the scallions and cilantro.Adjust texture and seasonings.

Nutrition Facts

Calories434kcal
Protein6.11%
Fat72.86%
Carbs21.03%

Properties

Glycemic Index
14.67
Glycemic Load
0.7
Inflammation Score
-5
Nutrition Score
13.163478187893%

Flavonoids

Kaempferol
0.11mg
Quercetin
1.64mg

Nutrients percent of daily need

Calories:433.7kcal
21.69%
Fat:37.29g
57.37%
Saturated Fat:18.49g
115.56%
Carbohydrates:24.21g
8.07%
Net Carbohydrates:19.87g
7.23%
Sugar:16.8g
18.67%
Cholesterol:0mg
0%
Sodium:327.11mg
14.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.04g
14.08%
Manganese:1.59mg
79.42%
Vitamin K:25µg
23.81%
Copper:0.4mg
19.78%
Magnesium:78.12mg
19.53%
Vitamin E:2.75mg
18.32%
Vitamin B3:3.64mg
18.19%
Fiber:4.34g
17.36%
Phosphorus:157.27mg
15.73%
Iron:2.64mg
14.66%
Potassium:402.05mg
11.49%
Folate:39.3µg
9.82%
Selenium:6.33µg
9.05%
Zinc:1.25mg
8.32%
Vitamin B6:0.16mg
8.07%
Calcium:77.04mg
7.7%
Vitamin A:255.51IU
5.11%
Vitamin C:4.19mg
5.08%
Vitamin B5:0.4mg
3.98%
Vitamin B1:0.06mg
3.95%
Vitamin B2:0.06mg
3.39%