Peanut butter pumpkin and chili soup by Claire gunn

Peanut butter, pumpkin and chilli soup with dried orange

Posted In: Recipes

This is such an easy soup and peanut butter and pumpkin make a great combination.

Instead of cooking all the ingredients in a pot, this is a roasted and blended soup.

It’s very filling and rich and creamy and comforting.

I encourage you to add more chilli or peanut butter if that’s what you like.


  • 1.3kg fresh, cubed pumpkin (I bought mine whole from the Oranjezicht City Farm Market)
  • 3 tbsp olive or coconut oil
  • 2 tsp rosemary, chopped
  • 1 tsp cinnamon
  • 1/2 tsp paprika
  • 1/2 tsp fennel seeds
  • 1/2 – 1 tsp dried chilli flakes
  • 500 ml vegetable stock
  • 500 ml milk alternative, like coconut or almond
  • 5 heaped tbsp peanut butter  (I use Oh Mega natural nut butters)


In a roasting pan, rub the pumpkin cubes with the salt, oil, rosemary, spices and chilli.

Roast until soft and crispy edged, checking halfway and re-basting.

Heat up your vegetable stock and milk in a pan and add the pumpkin mix and peanut butter.

Blend in the pot, using a hand-held stick blender, or put the soup in a counter-top blender in batches.

Test for seasoning and add salt here to your taste.

I served mine with dried orange wafers from By Nature which you can also find at the Oranjezicht City Farm Market on Saturdays.



  • Consuming one cup of cooked pumpkin could provide well over 100% of your daily needs for vitamin A, 20% of the daily value for vitamin C, 10% or more for vitamin E, riboflavin, potassium, copper and manganese at least 5% for thiamin, B-6, folate, pantothenic acid, niacin, iron, magnesium, and phosphorus.
  • Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, and delay ageing and body degeneration.
  • Eating pumpkin is good for the heart and for balancing your blood pressure.
  • The fiber, potassium and vitamin C content in pumpkin all support heart health.

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