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Instant Pot Butternut Squash Soup
4.9 from 96 votes

Instant Pot Butternut Squash Soup

Instant Pot Butternut Squash Soup is a smooth, spiced soup blending roasted butternut squash with sautéed onions, garlic, and curry powder. The use of pressure cooking accelerates the softening of the squash, creating a creamy texture complemented by the richness of coconut milk.

Prep Time
10 mins
Cook Time
10 mins
Additional Time
20 mins
Total Time
40 mins
Servings: 4 people
Calories: 282 kcal
Course: Soup
Cuisine: Indian

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 large yellow onion , chopped
  • 2 garlic minced, cloves
  • 1 tablespoon curry powder
  • 2 pounds butternut squash , peeled and cubed*
  • 1 ½ teaspoons salt fine sea salt
  • 3 cups water
  • ½ cup coconut milk canned

Instructions

    Cup of Yum
  1. Press the Sauté button on the Instant Pot and wait 1 minute for the bottom to warm up. Addin the olive oil and onion, and cook until the onion softens, about 5 to 8 minutes. Add in the garlic and curry powder, and stir for 1 more minute, just until they smell fragrant.
  2. Press the “Off/Cancel” button and add 1 cup of water to help prevent the garlic from burning. Use a wooden spoon or spatula to scrape the bottom of the pot, to make sure nothing is stuck. (This will prevent a burn error later.)
  3. Add in the remaining 2 cups of water, the butternut squash, and the salt and pepper. Secure the lid and move the steam release valve to sealing. Cook at high pressure for 10 minutes. It will take roughly 10 minutes for the pot to pressurize, so the screen will read “ON” until then.
  4. When the cooking cycle is complete, let the pressure naturally release for 10 minutes. (This means you don’t have to do anything until the screen reads L0:10.) When the time has passed,move the steam release valve to venting to release any remaining pressure. When the floating valve in the lid has dropped, it’s safe to remove the lid.
  5. Transfer the soup to a blender and carefully blend until it’s smooth. For safety, be sure to remove the vent in the blender’s lid and cover it with a thin towel to let steam escape. (This way the lid won’t blow off your blender from the steam pressure.) You can work in batches, if you need to, or you can use an immersion blender to blend the soup directly in the pot.
  6. Return the soup to the pot, and stir in the coconut milk. Adjust any seasoning to taste, adding more salt, if needed. You can also add a splash of maple syrup, if you prefer a sweeter tasting soup. Serve warm, with any garnishes you like. You can drizzle it with extra coconut milk, or add some roasted butternut squash seeds, fresh cilantro, or black pepper on top. Leftovers can be stored in an airtight container in the fridge for up to 5 days.

Notes

  • Use peeled and cubed butternut squash weighing about two pounds; pre-cut or frozen squash is a time-saving option.
  • For smooth coconut milk, blend full-fat canned coconut milk before measuring and adding it to the recipe.
  • Nutrition info estimates one cup servings from approximately eight cups of finished soup.

Nutrition Information

Calories 282kcal (14%) Carbohydrates 66g (22%) Protein 4g (8%) Fat 4g (6%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g (6%) Monounsaturated Fat 1g (5%) Sodium 861mg (36%) Potassium 1235mg (26%) Fiber 10g (40%) Sugar 27g (54%) Vitamin A 36250IU (725%) Vitamin C 99mg (110%) Calcium 230mg (23%) Iron 3.1mg (17%)

Nutrition Facts

Serving: 4 people

Amount Per Serving

Calories 282

% Daily Value*

Calories 282kcal 14%
Carbohydrates 66g 22%
Protein 4g 8%
Fat 4g 6%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 1g 5%
Sodium 861mg 36%
Potassium 1235mg 26%
Fiber 10g 40%
Sugar 27g 54%
Vitamin A 36250IU 725%
Vitamin C 99mg 110%
Calcium 230mg 23%
Iron 3.1mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.