Peanut Butter Kabocha Squash Soup + Instant Pot Kabocha Squash Soup

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You will love this warming, velvety and over the top delicious Peanut Butter Kabocha Squash Soup. It is full of healthier every pantry staples, you can have dinner on the table in less than 40 minutes!

Suitable For Gluten Free and Vegan Diets. Weight Watchers points included.

a bowl of vegan easy squash soup garnished with chili

Hey friend. Time to share another one of my comfort in a bowl recipes loved by the entire family.  Yeao that would be this Kabocha Squash  Soup that always hits the spot with its smooth, rich, velvety and creamy *lick your bowl* clean taste. 

Even better is that this full of flavor easy soup has minimal prep and is made entirely with budget friendly pantry staples so you can quickly whip it up for weeknight suppers, impromptu lunches and more. Just like my easy Parsnip Soup and Beets Soup.

Using long lasting Japanese squash and frozen veggies makes this an easy pantry meal that you will come back to again and again. You can totally make this with fresh veggies if you have those and prefer them.

What Is Kabocha Squash?

Kabocha is an awesome creamy Japanese Winter Squash that can be roasted, stewed, cooked in soups and casseroles and curries. It make a great pantry staple vegetable because.

  1. A whole kabocha squash lasts for 3-4 months in a cool dry place.
  2. You can peel and cube it and freeze it yourself.
  3. You can buy it frozen and store in your freezer till need.
  4. It is high in fibre and lower in calories compared to other squashes.
a bowl of kabocha squash soup on a table with a spoon

Reasons Why You’ll Love this Soup

  • It is healthier with creaminess coming from only the kabocha squash and peanut butter (NO CREAM).
  • It is full of protein from the peanut butter.
  • It has only 6 essential ingredients with a few optional add-ons.
  • It tastes absolutely divine in a lick your bowl kinda way.
  • Easy to prep ahead for a freezer-friendly meal.

Vegan Kabocha Squash Soup Tools


This post contains affiliate links. For more information, check out my disclosure.

Here are some of the items you will need to make this recipe.

How To Make Kabocha Squash Soup

  1.  Heat oil and saute onions for about 5-7 minutes until soft.
  2. Add garlic and Kabocha squash and fry for a couple of minutes.
  3. Add the broth, peanut butter and chilli (if using), season cover and simmer until the squash softens.
  4. Let the soup cool down, then blend.

And there you have it….

Make Instant Pot Kabocha Squash Soup

  1. Add all of the ingredients to the Instant Pot insert. Add the peanut butter last at the top and do not mix.
  2. Place the lid on your Instant Pot and lock. Set the vent to ‘sealing,’ position.
  3. Select the manual or pressure cook button (depending upon the Instant Pot model), select high pressure and set the timer to 7 minutes.
  4. When cooking time is done, perform a quick pressure release.
  5. Then let the squash soup cool for a few mins before puréeing with an Immersion blender.
  6. Dish up into bowls, add the toppings of your choice, and serve.

Kabocha Soup Recipe Tips

  • You can substitute the the squash with pumpkin, butternut squash or similar squashes.
  • If using fresh kabocha you can roast it first if you prefer. But that means you would reduce the cooking time of the soup.
  • You can substitute the the squash with pumpkin, butternut squash or similar squashes.
bowl of peanut butter and kabocha squash soup on a table with a spoon in it

Easy Variations And Substitutions

This version  is good as is. But if you want to then you can mix and match with a teaspoon or so of different herbs and spices and other vegetables to suit your taste. Other ingredients you can add include;

Add Coconut Milk – You can easily convert this to have coconut milk instead. Simply omit the peanut butter and add in half a cup of coconut milk at the end of cooking.

Add coconut milk and curry – omit the peanut butter, then add some curry before the broth and add in half a cup of coconut milk at the end of cooking.

Make Ahead And Meal Prep

Can You Freeze This Soup?

Yes! This vegan soup is super freezer-friendly, which means it is ideally suited for meal prep. Simply whip up a batch (or double or even triple) and then store in the freezer until you’re ready to use. Just follow these easy steps for freezing, thawing and reheating it:

Prep Ahead – Make ahead and refrigerate for up to 3 days in an airtight container.

 Freeze It

  • Let the soup cool down then transfer into these very handy Ziploc freezer bags.
  • Squeeze out all the extra air and seal the bags.
  • Label the bags and then lay them flat in the freezer.
  • Store the soup in the freezer for 3 months.

Thaw It

  • Remove the soup from the freezer the night before needed and let it thaw in the fridge.
  • For a faster thaw, you can add the bagged soup into a microwave and thaw according to the microwave’s instructions.
  • Transfer the thawed soup into a bowl and reheat in a microwave.
  • Or transfer the thawed soup into a saucepan and reheat over low to medium heat.
  • Do use a stick blender to mix the soup if is separates.

Serving Suggestions

Other Vegan Soup Recipes

A little bit of life…

We recently spent the day tracking ‘bears’ in the woods around us. You would be amazed how many things look like bear foot prints even when you are a little bit cold and a whole lot of hungry. Oh the things we do for fun. Folks, it was great coming back in to a warm kitchen and a steaming bowl of this Peanut Butter Kabocha Soup.

a bowl of Vegan Squash Soup With chili flakes

Weight Watchers Points

There are just 2 Blue Plan SmartPoints in a serving of this soup.

Thank you for reading my Vegan Squash Soup With Peanut Butter recipeAnd please come visit again as I continue dreaming up recipes, traditional African recipes, African fusion recipes, Sierra Leone recipes, travel plans and much more for you. Thanks for visiting Recipes from a Pantry, food blog.

Get The Kabocha Squash Soup Recipe

Don’t forget to tag #recipesfromapantry on Instagram or Twitter if you try Velvety Peanut Butter Kabocha Squash Soup! It is really, really awesome for me when you make one of my recipes and I’d love to see it. You can also share it on my Facebook page. Please pin this recipe to Pinterest too! Thank you for reading Recipes from a Pantry.

Vegan Butternut Squash Soup With Peanut Butter
Print Recipe
4.85 from 20 votes

Velvety Peanut Butter Kabocha Squash Soup

A warming winter squash soup made even more velvety by the addition of peanut butter.
Prep Time5 minutes
Cook Time35 minutes
Course: Main
Cuisine: American, Vegan, Western
Servings: 4
Calories: 218kcal
Author: Bintu Hardy


  • 1 tbsp coconut oil
  • 1 cup onion diced or fresh onion finely sliced
  • 1 tsp minced garlic
  • 2 lb (900g) fresh Kabocha squash peeled, deseed and chopped 1 fresh Kabocha squash peeled, deseed and chopped
  • 4 cups (1 litre) vegetable broth
  • 4 tbsp smooth peanut butter
  • Salt
  • Ground black pepper


  • Heat oil and saute onions for about 5 minutes until soft
  • Stir in garlic and Kabocha squash and fry for a couple of minutes.
  • Add the broth and peanut butter, season to taste, mix well, cover and simmer for 25 mins or until the squash is cooked through.
  • Let the soup cool down before blending it to your desired smoothness.
  • Serve warm.
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Weight Watchers Points 

If you replace the oil used for frying with a calorie-controlled cooking spray, there are 3 Blue Plan points per serving.

What To Serve With Peanut Butter Butternut Squash Soup

Homemade Corn Tortillas.


Calories: 218kcal | Carbohydrates: 30g | Protein: 6g | Fat: 9g | Saturated Fat: 4g | Sodium: 106mg | Potassium: 820mg | Fiber: 5g | Sugar: 6g | Vitamin A: 19930IU | Vitamin C: 41.4mg | Calcium: 103mg | Iron: 1.7mg


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