Easy Instant Pot Pumpkin Soup

Full of fall flavors, this easy Instant Pot pumpkin soup comes together in a jiffy and is comfort in every spoon. Come winter, soups are big in our house and I treasure my Instant Pot because whipping up soups in it is a breeze. This recipe is no exception. 

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What is there to not like about a bowl of soup? Honestly, it is the ultimate definition of soul food during the cold days for me. Not that soups are only for summer because then cold cucumber soup won’t be a thing, will it?

Warm, nourishing, slightly sweet, tangy and mildly spicy, this soup is perfect for all people. With seasonal veggies, minimal oil and dairy-free ingredients, it also is perfect as a low calorie dinner.

Ingredients

• Olive oil– Light or extra virgin olive oil, both work well in this soup.
• Onions, ginger and garlic- form the base, lend flavor and body. I have used white onions here. You can also add 2 to 3 peeled shallots for extra flavor.
• Carrots- are great with pumpkin and give a beautiful color.
• Apple- I have used Granny Smith variety here since it is sour. Sweet apples are not for this soup and I suggest that you use something tart like Pink Lady or Braeburn varieties if you cannot source Granny Smith
• Low sodium vegetable broth– or any regular vegetable broth. Chicken broth is also an option for people who are not particular about vegan soup.
• Aromatics and spices– For this creamy soup, we will use a combination of curry powder, smoked paprika, ground cinnamon, ground turmeric and salt.
• Coconut milk- Choosing regular coconut milk is best for this soup since it makes it creamy and smooth. But if you are worried about the calories, please feel free to use lite or low fat coconut milk. 
• Seasonings- Freshly ground pepper 
• Herbs- fresh parsley for garnish
• Freshly squeezed lime juice– to balance the sweet flavors of this soup.

Best Pumpkins For Soup

By far, sugar pumpkins or pie pumpkins are the best bet for soups. They are pulpy, not too fibrous and meld into a velvety smooth textured puree after cooking. 

A good rule of thumb is to choose hard shelled pumpkins with no white spots on them. I prefer choosing small baking pumpkins that are not more than 2 lb.

Every pound of fresh pumpkin yield 1 to 1.5 cups of pumpkin puree. Use this as a rough guide to double or triple this recipe.

For the best tasting soup, avoid softer varieties because these make the soup watery.

Dietary specifications

Wholesome and packed with nutrients, this recipe is naturally vegan and gluten free. In addition to that, this soup is nut-free, soy-free and whole-30 friendly. 

Just remember to check if your canned coconut milk has any added sulfites or other ingredients that are not whole-30.

Recipe FAQ’s

Variations

Use this recipe as a template recipe to make soups with other fall vegetables. The same recipe will work well with these vegetables too-

1. Acorn squash + zucchini + carrots
2. Butternut squash + sweet potato
3. Kabocha squash + carrots

Other aromatics and seasonings which will work here include ground ginger, ground cinnamon and ground nutmeg.

Add fresh or dried herbs for more aroma and flavor. Sage, basil and parsley are fantastic with pumpkin or other squash varieties.

With Roasted Pumpkin 

For a different flavored soup, chop the pumpkin and roast it in the air fryer or in the oven with spices and seasonings.

Preheat oven to 200 C (400 F). Toss the chopped pumpkin cubes with 1 tbsp olive oil, salt and pepper. Use dried herbs like basil, sage or parsley along with pepper flakes if you prefer.

Spread the pumpkin cubes in a single layer and roast for 40 minutes or until the cubes are soft on the inside and brown around the edges.

Alternatively, you can air fry the pumpkin cubes at 200 C (400F) for 20 to 30 minutes. I recommend preheating the air fryer before you begin roasting for better results.

After the pumpkin has been roasted, use it in place of the fresh pumpkin in this recipe.

Recipe Notes

1. Chop all your vegetables into even sized pieces. This ensures quick and even cooking.
2. When doubling or tripling the recipe, please be mindful of the maximum capacity indicated in the Instant Pot inner pot. Please exercise more caution if using a 3 quart model.
3. Cooking with liquids in the Instant Pot needs utmost care and attention since hot liquids tend to spew out while doing a quick pressure release.
4. While performing a quick pressure release, do it slowly and in a controlled manner. Wear gloves to protect your hands from the steam.
5. The immersion blender is the best 20$ investment I have ever made in my kitchen. It is perfect for blending soups, sauces and small batch smoothies. Use one for quick and effortless blending.
6. Pick a super sour apple for making this soup. Using sweet apples will make the soup very sweet too since pumpkins and carrots already are sweetish.
7. Please note that this recipe calls for coconut milk and not coconut cream. Both are different. So, be sure to check the label before buying or using.
8. After adding the coconut milk to the soup, simmer for just 1 minute and immediately press CANCEL. Do not simmer the soup on high heat for a long time after adding the coconut milk.
9. Adjust the consistency of the soup by adding more water if you find it too thick.

Freezing, shelf life and storage

One of the biggest reasons why I adore soup making is because it is so batch-cooking friendly. And yes, it is also freezer-friendly. This recipe is no exception.

Freeze leftover soup in 1 cup portions in freezer-safe bags or boxes. Don’t forget to label them with the date.

Frozen soup keeps well in the freezer for up to 3 months. Thaw overnight in the fridge, transfer to a saucepan and reheat gently on low heat. 

Leftover soup keeps well in the fridge for 1 week when stored in a clean, air-tight container. Bring soup to room temperature before reheating. You can also reheat it in the microwave on medium power.

Serving suggestions

The perfect holiday dish, we love eating this as a part of daily meals too. For a complete fall experience, serve this soup with fall-friendly salads or sandwiches.

Add some toppings to make this more interesting. Here are some topping ideas-

1. Roasted pepitas (pumpkin seeds) or almonds
2. Croutons
3. Crushed potato chips or tortilla chips or pita chips
4. Roasted veggies like cauliflower, carrots, asparagus or zucchini
5. Hemp hearts, flax seeds or sunflower seeds
6. Spicy quinoa pops
7. Roasted chickpeas

Method

Prep work

Peel and cube the pumpkins. Similarly, prep the carrots and apples. Chop the onions and garlic. Assemble the remaining ingredients before beginning on the soup.

Using Instant Pot 

Steps 1 and 2

Insert the inner pot into the Instant Pot. Plug in and press SAUTE- NORMAL. Set the timer to 9 minutes. Wait for the display to read HOT.

When ready, add olive oil and allow it to heat up for a minute. Now, add the garlic and ginger. Fry till garlic begins to brown.

Steps 3 and 4

Tip in the sliced white onions, give a quick stir and cook till the onions are soft and translucent.

Once done, add the spice powders (curry powder, ground cinnamon, red paprika, smoked sweet paprika, turmeric) along with the salt.

Steps 5 and 6

Stir to combine and cook this mixture for 30 seconds.

Next, add the chopped carrots, peeled and cored Granny smith apple along with the pumpkin cubes. Toss well so that the veggies are coated well with the spices.

Steps 7 and 8

Add the vegetable broth and stir to deglaze the pot. Press CANCEL.

Ensure that the sealing ring has been fitted properly into the Instant Pot lid. Close the Instant pot and turn the VALVE TO SEALING.

Press PRESSURE COOK-HIGH PRESSURE and set the TIMER to 15 minutes. Wait for the cooking cycle to complete fully.

After the cooking cycle is complete, PRESS CANCEL. Now, do a controlled and gradual quick pressure release by slowly turning the VALVE to VENTING. 

Steps 9 and 10

Open the lid and gently stir the mixture once or twice. At this point, the pumpkin and carrots will be still be chunky. Using an immersion blender, blend the mixture to a smooth puree.

Steps 11 and 12

After blending, add the full fat coconut milk. Stir to combine. Press SAUTE-NORMAL and set the timer for 1 minute. Allow the soup to simmer through the SAUTE cycle.

When done, transfer to individual serving bowls. Add some coconut milk on top and gently make swirls using a tooth pick.

Finish with more freshly cracked pepper and fresh parsley if desired. Squeeze in the lime juice. Serve hot.

Crockpot (slow cooker version)

Add all the ingredients except the coconut milk to the slow cooker. Cook on low for 7 to 8 hours or on high for 4 to 5 hours.

When done, stir in the coconut milk and blend till smooth and creamy, using an immersion blender.

Stovetop version

Heat a 5 quart Dutch oven or a similar heavy bottomed pan with olive oil. Tip in the garlic and fry till it begins to brown.

Now, add the sliced white onions and salt. Mix well and saute till the onions are soft. 

Add the spice powders next and mix well. Cook on low heat for 30 to 40 seconds. Next, add the pumpkins, carrots and green apple. Stir to combine, so that the spices coat the veggies well.

Tip in 3 cups of vegetable broth and stir well. Continue to simmer the mixture for 30 minutes or until the veggies are cooked till soft.

Using an immersion blender, blend the cooked mixture till smooth. Stir in the coconut milk and simmer on low heat for 1 to 2 minutes.

Finish with freshly cracked pepper and parsley. 

Video

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Print Recipe

5 from 2 votes

Instant Pot Pumpkin Soup

This easy Instant Pot pumpkin soup is gluten-free and dairy free. Can easily be doubled or tripled.

Prep Time15 minutes mins

Cook Time25 minutes mins

Course: Main Course, Mains

Cuisine: American, International

Servings: 6

Calories: 177kcal

Equipment

• 1 6 quart Instant Pot or a similar capacity crockpot or pan (Refer method section in blog post_
• 1 Immersion blender
• 1 set of measuring spoons and cups

Ingredients

• 1 tbsp olive oil
• 5 garlic cloves peeled and chopped finely
• 1.5 tsp chopped and peeled ginger
• 8 oz white onions sliced thinly
• 2 tsp curry powder
• 1 tsp red paprika
• 1 tsp smoked sweet paprika
• 1 tsp ground turmeric
• 3/4 tsp ground cinnamon
• 2 tsp Salt or to taste
• 1.5 pounds peeled and cubed sugar pumpkin
• 5 oz peeled and chopped carrots
• 4 oz peeled, cored and chopped Granny Smith Apple
• 2 cups vegetable broth

For finishing

• 1 cup full fat coconut milk

For garnish

• 1 tbsp freshly cracked black pepper
• 2 tbsp fresh parsley
• 2 tbsp freshly squeezed lime juice

Instructions

• Insert the inner pot into the Instant Pot. Plug in and press SAUTE- NORMAL. Set the timer to 9 minutes. Wait for the display to read HOT.
• When ready, add olive oil and allow it to heat up for a minute. Now, add the garlic and fry till garlic begins to brown.
• Tip in the sliced white onions, give a quick stir and cook till the onions are soft and translucent.
• Once done, add the spice powders (curry powder, smoked sweet paprika, turmeric) along with the salt. Stir to combine and cook this mixture for 30 seconds.
• Next, add the chopped carrots, peeled and cored Granny smith apple along with the pumpkin cubes. Toss well so that the veggies are coated well with the spices.
• Add the vegetable broth and stir to deglaze the pot. Press CANCEL.
• Ensure that the sealing ring has been fitted properly into the Instant Pot lid. Close the Instant pot and turn the VALVE TO SEALING.
• Press PRESSURE COOK-HIGH PRESSURE and set the TIMER to 15 minutes. Wait for the cooking cycle to complete fully.
• After the cooking cycle is complete, PRESS CANCEL. Now, do a controlled and gradual quick pressure release by slowly turning the VALVE to VENTING.
• Open the lid and gently stir the mixture once or twice. At this point, the pumpkin and carrots will be still be chunky.
• Using an immersion blender, blend the mixture to a smooth puree. After blending, add the full fat coconut milk. Stir to combine.
• Press SAUTE-NORMAL and set the timer for 1 minute. Allow the soup to simmer through the SAUTE cycle.
• When done, transfer to individual serving bowls. Add some coconut milk on top and gently make swirls using a tooth pick.
• Finish with more freshly cracked pepper and fresh parsley if desired. Squeeze in the lime juice. Serve hot.

Notes

1. Chop all your vegetables into even sized pieces. This ensures quick and even cooking.
2. When doubling or tripling the recipe, please be mindful of the maximum capacity indicated in the Instant Pot inner pot. Please exercise more caution if using a 3 quart model.
3. Cooking with liquids in the Instant Pot needs utmost care and attention since hot liquids tend to spew out while doing a quick pressure release.
4. While performing a quick pressure release, do it slowly and in a controlled manner. Wear gloves to protect your hands from the steam.
5. The immersion blender is the best 20$ investment I have ever made in my kitchen. It is perfect for blending soups, sauces and small batch smoothies. Use one for quick and effortless blending.
6. Pick a super sour apple for making this soup. Using sweet apples will make the soup very sweet too since pumpkins and carrots already are sweetish.
7. Please note that this recipe calls for coconut milk and not coconut cream. Both are different. So, be sure to check the label before buying or using.
8. After adding the coconut milk to the soup, simmer for just 1 minute and immediately press CANCEL. Do not simmer the soup on high heat for a long time after adding the coconut milk.
9. Adjust the consistency of the soup by adding more water if you find it too thick.

For Instant Pot & Air Fryer Recipes

Instant Pot timings may vary based on your geographic location. Air fryer settings and timings may vary based on the capacity and the model of the Air fryer.

Disclaimer

Nutrition values are provided here as a courtesy and are only a rough guide. Please consult a health care provider if you have any concerns.

Nutrition

Calories: 177kcal | Carbohydrates: 21g | Protein: 3g | Fat: 11g | Saturated Fat: 8g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 2g | Sodium: 1115mg | Potassium: 693mg | Fiber: 3g | Sugar: 9g | Vitamin A: 14234IU | Vitamin C: 20mg | Calcium: 68mg | Iron: 3mg

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More Fall Recipes

If you are looking for more fall recipes, then check out our butternut chili, spiced pecans or spaghetti squash Pad Thai

If you tried this recipe and enjoyed it, please leave a STAR RATING (★★★★★) in the recipe card and tell us more in the comments. This will encourage others to try this recipe and that is what keeps me motivated to churn out more delicious stuff everyday. Thank you :).