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Instant Pot Pumpkin Soup (Curried, Creamy & Vegan)

You'll fall in love with this lush creamy Instant Pot Pumpkin Soup in no time. This flavorful vegan soup prepared with coconut milk and spices is perfect for warming you up on a chilly fall day!

Prep Time
20 mins
Cook Time
20 mins
Total Time
35 mins
Servings: 5
Calories: 209 kcal
Course: Soup
Cuisine: American

Ingredients

  • 1 tablespoon oil
  • 1 cup yellow onion diced
  • 3 cloves garlic minced
  • 1 tablespoon ginger grated
  • 2 pounds pumpkin peeled, seeded and cut into 1-2 inch pieces, about 6 cups
  • 1 1/2 cup vegetable broth
  • 7 oz coconut milk canned full fat, 1/2 can
  • 1/4 teaspoon black pepper adjust to taste
  • 1/2 tablespoon lime juice optional
Spices
  • 1/2 teaspoon turmeric powder (haldi)
  • 1 teaspoon Ground Cumin (Jeera powder)
  • 1 teaspoon garam masala
  • 1 teaspoon Coriander powder (dhaniya powder)
  • 1/2 teaspoon salt adjust to taste
For garnish (optional)
  • 2 tablespoon pumpkin seeds
  • 2 tablespoon coconut milk
  • 2 tablespoon cilantro chopped
  • red chili flakes

Instructions

    Cup of Yum
  1. Start the instant pot in Saute mode and heat oil in it. Add diced onions, and garlic and sauté for about 3 minutes.
  2. Add pumpkin cubes, spices, broth, and stir to combine. Press Cancel and close lid with vent in sealing position.
  3. Change the instant pot setting to manual or pressure cook mode at high pressure for 10 minutes.
  4. After the instant pot beeps, let the pressure release naturally for 10 minutes then release the pressure manually (10 minute NPR). 
  5. Use an immersion blender to blend the soup to a creamy texture. You can also let the soup cool a bit, then transfer to a blender such as Vitamix to blend the soup. Be careful while blending to avoid hot splatters.
  6. Add coconut milk, and stir well. Add pepper and lime juice to taste.
  7. Garnish with your choice of pumpkin seeds, coconut milk, cilantro, or red chili flakes.
Stovetop Method
    Cup of Yum
  1. Follow the initial steps in a large pot. Add the pumpkin cubes, broth, and spices. Bring to a boil, then reduce heat and let simmer until pumpkin is tender in about 15 minutes. Remove from heat, and then blend the soup and follow the remaining steps.

Notes

  • Which Pumpkin? You can use any variety of pumpkin or even butternut squash. But do not use halloween pumpkins used for carving jack-o-lanterns (they are just not as tasty). 
  • Spices: Instead of the listed spices, you can use 1.5 tablespoon curry powder to make this curried pumpkin soup. 
  • Spices:
  •  Instead of the listed spices, you can use 1.5 tablespoon curry powder to make this curried pumpkin soup. 
  • Make it Non-vegan: Non-vegan pumpkin soup can be made with heavy whipping cream, full-fat milk, or half-and-half instead of coconut milk. 
  • Make it Non-vegan:
  •  Non-vegan pumpkin soup can be made with heavy whipping cream, full-fat milk, or half-and-half instead of coconut milk. 
  • To Store: Soup can be kept refrigerated for up to 4 days in an airtight container. 
  • To Store:
  •  Soup can be kept refrigerated for up to 4 days in an airtight container. 
  • To Freeze: You can also freeze the soup once it has cooled. Place it in freezer safe containers for up to 3 months. Thaw overnight in the refrigerator and reheat before eating. 
  • To Freeze:
  • You can also freeze the soup once it has cooled. Place it in freezer safe containers for up to 3 months. Thaw overnight in the refrigerator and reheat before eating. 

Nutrition Information

Calories 209kcal (10%) Carbohydrates 19g (6%) Protein 5g (10%) Fat 15g (23%) Saturated Fat 9g (45%) Polyunsaturated Fat 1g Monounsaturated Fat 3g Trans Fat 1g Sodium 525mg (22%) Potassium 825mg (24%) Fiber 2g (8%) Sugar 7g (14%) Vitamin A 15615IU (312%) Vitamin C 21mg (23%) Calcium 64mg (6%) Iron 4mg (22%)

Nutrition Facts

Serving: 5Serving

Amount Per Serving

Calories 209

% Daily Value*

Calories 209kcal 10%
Carbohydrates 19g 6%
Protein 5g 10%
Fat 15g 23%
Saturated Fat 9g 45%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 3g 15%
Trans Fat 1g 50%
Sodium 525mg 22%
Potassium 825mg 18%
Fiber 2g 8%
Sugar 7g 14%
Vitamin A 15615IU 312%
Vitamin C 21mg 23%
Calcium 64mg 6%
Iron 4mg 22%

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