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Warming both inside and out, this deliciously filling soup is packed with spices and nutrients!

I always make sure to use Pic's Peanut Butter as it uses hi-oleic peanuts, which are full of oleic acid, a monounsaturated fat with similar health benefits to olive oil. It reduces LDL (bad cholesterol), while boosting the levels of HDL (good cholesterol).

It also perfectly complements the sweet taste of pumpkin. Pumpkin is similarly nutritious and full of betacarotene, which converts into Vitamin A in our bodies. This works as a powerful antioxidant, warding off free radicals which damage DNA and thereby preventing cancer.

The chillies and spices also have cancer fighting qualities as Capsaicin ( gives chillies its heat and attacks the mitochondria of cancer cells, causing programmed cell death and keeping cancer in check.


1 large onion - finely diced

750g pumpkin or butternut squash - peeled and diced

1 tbsp olive oil

1 red chilli - deseeded and finely diced

2 cloves of garlic - crushed

1 tsp ground cumin

1 litre vegetable stockhomemade or using low salt stock powder

10g coriander

Juice of 1 lime

75g Pic's peanut butter (salt-free)

2 tbsp peanut oil to garnish


  1. Heat the olive oil in a large pan on a medium heat and sauté the onions for

  2. Five minutes until softened but not browned.

  3. Add the garlic, chilli and cumin and fry for a further two minutes.

  4. Add in the pumpkin or squash and stock and bring to the boil.

  5. Simmer for 20 minutes or until pumpkin is tender.

  6. Add the peanut butter and season well before blending with a stick

  7. Blender.

  8. Season again and serve with coriander leaf garnish, squeeze of lime and

  9. Drizzle of peanut oil.



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