Healthy Pumpkin Soup with Peanut Curry


This recipe is designed to help you lose weight, keep your blood sugar levels stable, and be healthy.

Serves 4. Serving size: 1 ½ cups

Equals: 1 Starch, ½ fruit and 1 Fat if using unsweetened cashew milk or ½ Fat if using unsweetened almond


  • 1 ½ cups chopped, peeled apple
  • 1 cup chopped onion
  • ¼ cup white wine or water
  • 1 ½ tsp curry powder and 1 tsp thyme
  • 1 can (15 ounces) pure unsweetened pumpkin
  • 1 can (14 ½ ounces) reduced sodium chicken or vegetable broth
  • ¾ cup unsweetened cashew milk or unsweetened almond milk
  • ¼ cup peanut powder from The Healthy Way (PP2 Powder)
  • 1 tsp salt


  1. In a large saucepan combine: Apple, onion and wine or water over a medium-high heat
  2. Stir occasionally until onion is soft and most of the wine or water evaporates from the pan – about 8 minutes

Note: Residual alcoholic content cooks off by 40% after 40 minutes or 95% after 2 hours according to the ARS of the USDA.

  1. Add curry powder and stir until fragrant (about 30 seconds)
  2. Stir in: Pumpkin, Broth and PB2 (peanut butter powder)
  3. Cover pan and Bring to boil
  4. Reduce heat and simmer gently for about 10 minutes
  5. Stir in unsweetened cashew milk or unsweetened almond milk
  6. Remove from heat to cool
  7. Once cooled, pour the mixture into the blender or food processor and blend until smooth
  8. Warm on the stove before serving
  9. Garnish as desired with parsley, pumpkin seeds
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Cheladee Bianchini