Creamy Peanut Butter Pumpkin Soup with Roasted Garlic

Quick Recipe Version (TL;DR)

• Yield: 4 generous servings
• Prep Time: 15 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour

Quick Ingredients

• 1 whole head garlic
• 3 tbsp olive oil, divided
• 1 medium yellow onion, diced
• 1 medium carrot, diced (optional but recommended)
• 1 (15 oz / 425 g) can pure pumpkin puree
• 3 cups (720 ml) vegetable broth
• 1 (13.5 oz / 400 ml) can full-fat coconut milk (do not shake)
• 1/2 cup (120 g) creamy natural peanut butter
• 1/2 tsp ground nutmeg
• 1/2 tsp ground cinnamon
• 1 tsp smoked paprika
• 1/4 tsp cayenne pepper (optional)
• 1 tbsp pure maple syrup
• 1 tbsp fresh lime juice
• Salt and black pepper to taste
• Chopped roasted peanuts, pumpkin seeds, herbs for garnish (optional)

Do This

• 1. Heat oven to 400°F (200°C). Slice top off garlic head, drizzle with 1 tbsp oil, wrap in foil, and roast 35–40 minutes until soft and golden.
• 2. While garlic roasts, sauté onion and carrot in remaining 2 tbsp oil with a pinch of salt over medium heat until soft and lightly golden, 8–10 minutes.
• 3. Stir in nutmeg, cinnamon, smoked paprika, and cayenne; cook 30–60 seconds until fragrant. Add pumpkin puree and cook 2 minutes, stirring.
• 4. Squeeze roasted garlic cloves out of skins into pot. Add vegetable broth, peanut butter, maple syrup, 1 tsp salt, and black pepper. Simmer gently 10–15 minutes.
• 5. Skim 1/4 cup thick coconut cream from top of coconut milk can and reserve for swirling. Add remaining coconut milk to soup and heat through.
• 6. Blend soup with an immersion or regular blender until silky. Return to pot, stir in lime juice, adjust seasoning, then ladle into bowls and swirl with reserved coconut cream and toppings.

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Why You’ll Love This Recipe

• Ultra-creamy and comforting, with a cozy blend of pumpkin, roasted garlic, peanut butter, and warm spices.
• Dairy-free yet luxuriously rich, thanks to coconut milk and a final swirl of coconut cream.
• Simple pantry-friendly ingredients that come together in about an hour.
• Perfect as a hearty lunch, a light dinner with crusty bread, or an impressive starter for guests.

Grocery List

• Produce: 1 head garlic, 1 medium yellow onion, 1 medium carrot, 1 lime, optional fresh herbs (cilantro or parsley)
• Dairy: None (this soup is naturally dairy-free; coconut milk provides the creaminess)
• Pantry: Olive oil, 1 (15 oz / 425 g) can pumpkin puree, 1 (13.5 oz / 400 ml) can full-fat coconut milk, creamy natural peanut butter, vegetable broth, maple syrup, ground nutmeg, ground cinnamon, smoked paprika, cayenne pepper, salt, black pepper, optional roasted peanuts and pumpkin seeds (pepitas)

Full Ingredients

For the Roasted Garlic

• 1 whole head garlic
• 1 tsp olive oil
• Pinch of salt

For the Pumpkin Peanut Soup

• 2 tbsp olive oil (or coconut oil)
• 1 medium yellow onion, diced (about 1 1/2 cups)
• 1 medium carrot, peeled and diced (about 1/2 cup; optional but adds sweetness and body)
• 1 tsp kosher salt, plus more to taste
• 1/4 tsp freshly ground black pepper, plus more to taste
• 1/2 tsp ground nutmeg
• 1/2 tsp ground cinnamon
• 1 tsp smoked paprika
• 1/4 tsp cayenne pepper (optional, for gentle heat)
• 1 (15 oz / 425 g) can pure pumpkin puree (not pumpkin pie filling)
• 3 cups (720 ml) vegetable broth (low-sodium recommended)
• 1/2 cup (120 g) natural creamy peanut butter
• 1 tbsp pure maple syrup (or honey), plus more to taste
• 1 tbsp fresh lime juice (or lemon juice), plus more to taste
• 1 (13.5 oz / 400 ml) can full-fat coconut milk, not shaken (you will separate the cream from the liquid)

For Serving (Optional but Recommended)

• 2–3 tbsp thick coconut cream (skimmed from the top of the coconut milk can)
• 2 tbsp chopped roasted peanuts
• 2 tbsp roasted pumpkin seeds (pepitas)
• 2 tbsp chopped fresh cilantro or flat-leaf parsley
• Extra smoked paprika or nutmeg for dusting
• Crusty bread or toasted baguette slices, for dipping

Step-by-Step Instructions

Step 1: Roast the Garlic Until Sweet and Soft

Preheat your oven to 400°F (200°C). Slice about 1/4 inch (6 mm) off the top of the garlic head to expose the cloves. Place the garlic on a small piece of foil, drizzle with 1 teaspoon olive oil, and sprinkle with a pinch of salt. Wrap it tightly in the foil and place directly on the oven rack or on a small baking tray.

Roast for 35–40 minutes, until the cloves are very soft, golden, and smell sweet and nutty. Remove from the oven and let cool just enough to handle. Once cool, squeeze the roasted garlic cloves out of their papery skins into a small bowl and mash lightly with a fork. Set aside. You can begin the soup base while the garlic roasts to save time.

Step 2: Sauté the Aromatics

While the garlic is roasting, heat 2 tablespoons olive oil in a large heavy-bottomed pot or Dutch oven over medium heat. Add the diced onion and carrot along with 1/2 teaspoon of the salt. Cook, stirring occasionally, until the vegetables are soft and starting to turn lightly golden at the edges, about 8–10 minutes.

Stir in the black pepper, nutmeg, cinnamon, smoked paprika, and cayenne (if using). Cook the spices with the vegetables for 30–60 seconds, stirring constantly, until very fragrant. This brief toasting step wakes up the spices and deepens their flavor.

Step 3: Build the Pumpkin and Peanut Base

Add the pumpkin puree to the pot and stir well to coat it in the spiced onion-carrot mixture. Cook for 2 minutes, stirring often. This helps cook off some of the raw canned flavor and starts to caramelize the pumpkin slightly for more depth.

When the roasted garlic is cool enough to handle, squeeze or scrape all the soft cloves into the pot. Stir to combine, breaking up any larger bits with your spoon. The garlic should blend easily into the pumpkin mixture.

Step 4: Add Liquid and Simmer

Pour in the vegetable broth and add the peanut butter, maple syrup, and the remaining 1/2 teaspoon salt. Stir until the peanut butter begins to dissolve into the liquid. Bring the mixture up to a gentle simmer over medium heat, then reduce the heat to low.

Simmer the soup, uncovered, for 10–15 minutes, stirring occasionally. It should thicken slightly and the flavors will meld together. Keep the heat low enough that it bubbles gently rather than boiling vigorously, which can dull the flavors.

Step 5: Add Coconut Milk and Blend Until Silky

Open the can of coconut milk without shaking it. Spoon about 2–3 tablespoons of the thick coconut cream from the top of the can into a small bowl and set aside for swirling on top of the finished soup. Pour the remaining coconut milk (cream plus thinner liquid) into the pot and stir to combine. Heat just until steaming but not boiling.

Turn off the heat. Use an immersion blender to purée the soup directly in the pot until completely smooth and velvety. Move the blender around and tilt the pot as needed so you reach every corner. If you do not have an immersion blender, carefully transfer the hot soup to a countertop blender in batches, venting the lid and covering it with a kitchen towel to allow steam to escape. Blend until smooth, then return the soup to the pot.

Step 6: Finish with Lime and Coconut Cream Swirl

Stir the lime juice into the blended soup. Taste and adjust seasoning: add more salt for savoriness, maple syrup for sweetness, or lime juice for brightness. If the soup is thicker than you like, thin it with a splash of extra broth or water; if it is too thin, simmer gently for a few more minutes to reduce.

Ladle the hot soup into warm bowls. Thin the reserved coconut cream with a teaspoon or two of hot soup or water until it is pourable but still thick. Drizzle or swirl it over each bowl. Sprinkle with chopped roasted peanuts, pumpkin seeds, a pinch of smoked paprika or nutmeg, and fresh herbs, if using. Serve immediately, ideally with crusty bread for dipping.

Pro Tips

• Use natural peanut butter: A natural, unsweetened creamy peanut butter works best and melts smoothly into the soup. Stir it well in the jar before measuring so the oils are evenly distributed.
• Control the thickness: This soup is meant to be luxuriously thick. For a thinner, more sip-able texture, simply stir in extra vegetable broth at the end until it reaches your preferred consistency.
• Blend thoroughly: Take your time blending. Any small chunks will stand out in such a creamy soup. If you want it ultra-smooth, strain it through a fine-mesh sieve after blending.
• Balance the flavors: Taste at the end and balance the triangle of salt (for savoriness), acid (lime juice for brightness), and sweetness (maple syrup to round out the pumpkin and peanut).
• Make the swirl pretty: Thin the coconut cream just enough that it flows. Use a spoon to drizzle circles, then drag a toothpick or knife tip through the circles to create a simple marbled pattern.

Variations

• Spicy Thai-inspired version: Stir 1–2 tablespoons red curry paste into the sautéed onions in Step 2 and add 1 tablespoon soy sauce or tamari with the broth. Finish with a squeeze of lime and fresh cilantro.
• Different nut butters: Swap the peanut butter for almond butter or cashew butter for a slightly more delicate, nutty flavor. Adjust salt and sweetness to taste since different nut butters vary.
• Extra-vegetable boost: Add 1 diced sweet potato or an extra carrot in Step 2 and increase the broth by 1/2–1 cup to keep the texture creamy but not overly thick.

Storage & Make-Ahead

Allow the soup to cool to room temperature, then transfer to airtight containers. Refrigerate for up to 4 days. The flavors deepen as it sits, so it is excellent for meal prep. Reheat gently on the stovetop over low to medium-low heat, stirring occasionally, until steaming hot; avoid boiling hard to prevent separation.

For longer storage, freeze in airtight containers or freezer bags for up to 2–3 months. Leave a little headspace in containers to allow for expansion. Thaw overnight in the refrigerator before reheating, or gently reheat from frozen over low heat with a splash of extra broth or water. Add fresh lime juice and coconut cream swirl after reheating, just before serving.

Nutrition (per serving)

Approximate values for 1 of 4 servings (without toppings): about 460 calories; 35 g fat; 26 g carbohydrates; 6 g fiber; 9 g protein; 9 g sugar; 780 mg sodium (will vary depending on broth, salt, and toppings used).