Curried Carrot, Apple, and Peanut Soup

September is all about the layers. We are going to need fingerless gloves, cardigans of assorted weights, skirts paired with tights, and scarves. We can’t have too many scarves. As the weather fades from warm to cold and back to warm again, we’ll sip chilled apple cider and slurp steaming bowls of Curried Carrot, Apple, and Peanut Soup.

Curried Carrot Apple and Peanut SoupAs a woman who is stubborn likes to make her plan and stick with it, I struggle with finicky September. Do I need my coat today or not? Are peaches still good or are they not? Should I be outside at the park or inside watching a football game?

In September, the answers to these questions change every hour. Thanks to Curried Carrot, Apple, and Peanut Soup, at least I know what I’m having for lunch…and dinner…and lunch tomorrow too. I’m positively smitten with its warm, lightly-spiced flavor, velvety texture, and the way it makes every part of me feel soothed and healthy and complete.

Curried Carrot Apple and Peanut Soup

Curried Carrot Apple Soup with PeanutsCurried Carrot, Apple, and Peanut Soup is the perfect meal to take us from summer into fall. It blends the brightness of summer carrots, the crispness of fall apples, and the warming spices of curry and cinnamon into a dish that spans both seasons. A few tablespoons of peanut butter give the soup body, creaminess, and an extra of flavor. It combines beautifully with the carrots and apples and makes the soup more satisfying as a main dish.

Curried Carrot Apple and Peanut Soup. Easy, healthy, and so deliciousWhile Curried Carrot, Apple, and Peanut Soup is fantastic on its own, I love it topped with cilantro for freshness, chopped peanuts for crunch, and a dollop of plain Greek yogurt to cool the curry and add extra richness. Dunking it with crusty bread is always a good choice, and I bet naan would be even better.

Every spoonful of Curried Carrot, Apple, and Peanut Soup is a little taste of summer and fall at the same time, a sensation it has left me—a self-professed hater of ambiguity—no choice be to love. Interestingly enough, I’ve become a scarf person too.

Curried Carrot Apple and Peanut SoupIt’s all about the layers.

Curried Carrot Apple Peanut Soup

A vibrant and healthy soup that's simple to prepare but offers layers of flavor from carrots, apples, curry, cinnamon, and peanut butter. It makes fantastic leftovers too!

Yield: Serves 6

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 1 hour


  • 1 tablespoon extra virgin olive oil
  • 1 large yellow onion, chopped (about 2 cups)
  • 1 tablespoon, plus 1 teaspoon curry powder
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1 bay leaf
  • 5 large carrots, peeled and chopped
  • 3 medium soft-cooking apples, such as McIntosh, peeled, cored and coarsely chopped (about 4 cups)
  • 4 cups reduced-sodium vegetable broth
  • 1/4 cup peanut butter
  • 1/4 teaspoon freshly ground pepper
  • Greek yogurt, for serving (omit to for vegan or dairy-free)
  • Chopped peanuts, for serving
  • Chopped fresh cilantro, for serving


  1. Heat oil in a large pot over medium heat. Stir in the onion, then sauté until the onion is softened and translucent but not brown, 8 to 12 minutes.
  2. Stir in the curry powder, salt, cinnamon, nutmeg, and bay leaf. Add the carrots and apples. Stir over medium heat for 2 minutes, then add 3 1/2 cups stock. Bring the mixture to a low boil, then reduce the heat to low. Cover and simmer until the carrots and apples are tender, 20 to 25 minutes.
  3. Remove the bay leaf. Using a large slotted spoon, transfer the soup solids to a food processor or blender. Add peanut butter and process to a smooth puree, adding the remaining 1/2 cup stock as needed so that it blends easily (alternatively, you can use an immersion blender directly in the pot). Pour the puree back into the soup, then stir in the pepper. Serve hot, garnished with yogurt, peanuts, and cilantro.

Curried Carrot Apple and Peanut Soup will keep in the refrigerator for 5 days or frozen for up to three months, so it's a great make-ahead meal option too.

Soup’s on!

About Erin Clarke

I'm fearlessly dedicated to making healthy food taste incredible. Wearer of plaid, lover of bourbon, and firmly convinced that sweets and veggies both deserve a place at the table. MORE ABOUT ERIN...


  1. This is the perfect bowl of healthy comfort food to transition into fall!

  2. What a lovely and delicious looking bowl of autumn soup!

  3. I agree 100% about the indecisive fall weather. It’s like I need my gloves, hat, and warm boots in the morning and a t-shirt in the afternoon. Mother nature is making it difficult for a girl to be fashionable!

  4. Erin, love everything about this soup. . so beautiful!!! and love the toppings!!

  5. Looks healthy and fabulous! I could sip this down right now.
    Happy Monday Erin!

  6. Emma's Little Kitchen Reply

    Yummy yummy, this sounds absolutely perfect! Pinning for later :)

  7. This combo…..I die! Pass me a spoon!!

  8. I LOVE soup (truth? I also really like to freeze blended soups for “oh crap!” dinners :) )… and scarves! This looks totally September-perfect. Pinning for very soon!

  9. Love this recipe! I make one like it sometimes, but with toasted cashews instead of the peanuts.
    The texture here looks so perfect!

  10. This looks stellar! Love those one pot meals you can eat over and over again.

  11. Love these flavors! Perfect soup for this transitioning weather!

  12. I am diggin’ every single layer of this soup. PS dance party is in February!!!

  13. This looks so good! I’m also struggling with whether peaches are still good or not. I’m not ready to let them go!!

  14. This soup has all the things! curry, peanut butter, apples. DONE. Great summer–>fall transition recipe. Lovely photos, too!

  15. This recipe came just in time! Love Love it!!

  16. I am so ready for fall soups like this!!

  17. When you gave a sneak peek on Instagram I was wondering what type of soup you were eating. That sounds great! I look forward to trying it if fall finally decides to show up here!

  18. I love the transition(ness) of this soup! It’s like the end of summer and beginning of fall co-inhabiting in one small bowl of deliciousness! We totally can’t have too many scarves. ;)

  19. Love the flavors in this fall soup…pinned!

  20. yay for fall!! what a great soup, erin!

  21. Girl, I hear you with the layers! All of a sudden in the weather went from like beautiful and 70s to boom, 50s! Burrr lol. This soup looks delicious and perfect for Fall!

  22. Love the flavors in this soup! I made carrot soup this week too – ’tis the season. And yes to more scarves!

  23. Since I can never make up my mind, I am so glad I now know what I’ll be eating for lunch the next couple of days ;). I already can’t wait to taste all of these amazing flavors!!

  24. This is absolutely lovely Erin. I have to admit I’m ready for scarf and soup season. This will be awesome for those just-barely-chilly days!

  25. Saw this today and it looked nice so I dragged myself to Fairway, bought carrots apples and an onion and now I have a pot of soup. A lot of peeling and chopping and cooking and blending later I have enoug soup to feed the whole floor of my building. I added some grated ginger, for the simple reason that I had some ginger in the fridge. And after blending it I thought it was too thick, maybe too much carrot, so I added an extra cup of liquid. (I have just noticed that I completely forgot the peanut butter!!! But its still very yummy without it). I skipped all the garnishes too. Going to be eating soup for a week!

    Long time reader, first time comment-er.

    • Hi Jayne! It so SO great to hear from you, and I am completely honored that this soup merited a special trip to the grocery store. I’m so happy to hear it turned out for you (even without the PB), and I wish you many happy leftovers :) This soup freezes really well too if need be. Thanks so much for trying the recipe and for taking time to leave your review. It means a lot!

  26. I’m with you – hate the undecided-ness of September. But this looks just wonderful. Bookmarking it to try soon.

  27. I like layers. And I love this soup.

  28. I am very intrigued by this recipe. What an interesting combo of flavors. I have to make it just to know what it tastes like. I bet it’s really good.

  29. We are having the craziest weather. Cold, snow, hot, sunny…which one will it be? I’m layering and am prepared for anything :D
    This soup look delicious! Love the flavors

  30. Some of the VERY best fall flavors all together in one bowl. I love this!!


  31. I saw this and immediately knew what I was having for dinner. I didn’t change a thing about the recipe (it didn’t need it!) but next time I would consider leaving some of the solid carrots and apples in just to give the soup a little different texture. This was outrageously delicious! I made homemade naan to go with it and it was the perfect meal.

    • Hi Lauren, I’m so excited that you tried and loved this recipe! Also, I am madly jealous that you enjoyed your soup with homemade naan. That sounds absolutely amazing. Thanks so much for taking time to share your thoughts here. It makes my night :)

  32. Warm weather, cold weather… it doesn’t matter. Either way, this soup is definitely going to happen.

  33. I love all he layers of this creamy comforting soup! It sounds perfect for this time of year:)

  34. Erin, the flavors here sound INCREDIBLE! I’ve never had peanuts sprinkled on my soup but I bet the add that perfect salty crunch to all the awesome going on here!

  35. This soup sounds amazing. I made a Senegalese peanut soup last year and it was incredible- but I think you may have topped it with this one!

  36. I love soup like this—like I don’t get tired of it. I am enchanted with the addition of apple. I have to try this.

  37. Love this combination, it’s perfect Erin!

  38. Oh what delicious and thick looking soup! Sounds just wonderful. I will have to try!

  39. I feel similarly conflicted about September…but what I know for sure is that I want to be eating lots of bowls of this soup!

  40. Making this for dinner tonight (and lunch tomorrow). Scored great carrots, apples, and fresh bread at the farmer’s market today!

  41. This sounds so delicious – a combination of goodness that I wouldn’t have thought of (pb in soup? Wow!) but I’m loving the idea! Do you think that tahini would work too? I’m loving different nut butters at the moment and I have a few at home including almond and macadamia. Hm, I guess peanut is a little more suited to the spice (like peanut sauce?). Thanks Erin, amazing recipe! Xx

  42. This soup is so amazing! I just stumbled across it on Pinterest over the weekend and had to add it to my grocery list. We had it last night, and I’m having it for left overs today. Love all the layers of flavors. Yum!

  43. Hi Erin – I had made curried carrot and apple soup before but not with the addition of peanut butter. The PB is a fantastic addition and it blends well with the spices. Thank you. I also added a red bell pepper for just a touch of color and added nutrition and it turned out great. Again, thank you for this!

  44. Hi Erin,
    College student here. Looking forward to trying this recipe. I just happen to have bags on bags of baby carrots laying around. Do you think they would work for this recipe?

    • Hi Rachael! Great to virtually meet you :-) your question timing is impeccable – I literally just remade the soup today for lunch, and I used baby carrots because that was what we had on hand. They work great!

  45. Hi Erin! If your mission is truly “tasty, healthy, budget-friendly…” then you have wildly succeeded, my friend! I would add one more thing: EASY! I just made your fabulous soup for the 4th time since I first saw it one month ago. Is my family sick of it yet? Nope! Rave reviews and empty bowls each time. Will I make it again? Heck yeah! (Weather here in MA today is below zero degrees with wind chill…I believe this calls for a double-batch!)

    • Sue, I am so excited to hear this, and guess what? I just finished eating a bowl of this soup for lunch myself! I’m so, so glad that you and your family enjoy it. Thanks so much for your kind words and for taking time to leave your review. Stay warm!

  46. I don’t often comment anywhere, but I made this tonight for a casual weeknight family get-together and have to chime in. Followed the recipe, but used a combo of greek yogurt + coconut milk for the cream. WIN.
    My picky husband said “OHMYGODTHISISAWESOME” and my two toddlers literally, literally licked their bowls. Toddlers.
    Next time I’ll increase the spice blend by 50% and perhaps shave some jalapeno over the top for myself for a little heat. This is going into the rotation.
    Also I chopped all my veggies the night before for a speedy weeknight dinner…I think next time I’ll try it as a crockpot soup. Thank you!!

    • Molly, this comment makes me beyond happy THANK YOU! I love your idea of doing this in the slow cooker too. I think I’m going to try that myself. All the best to you, your family, and I hope you enjoy the second round of this recipe as much as the first.

  47. I’ve never thought of the combination carrot-apple before, but I might try this soup this week cause it sounds nice!

  48. Lovely! I didn’t blend it super smoothly, and I just love it! Didn’t have any yoghurt – still, tasted beautiful.
    Plus, the recipe made for six portions! Four of them into the freezer, for a lovely, convenient, warmer!

Leave a Reply

Your email address will not be published. Required fields are marked *