Vegan Instant Pot Pumpkin Lasagna Soup
User Reviews
4.9
Vegan Instant Pot Pumpkin Lasagna Soup
Description
Vegan Instant Pot Pumpkin Lasagna Soup is a unique soup combining the sweetness and earthiness of pumpkin with the savory elements of lasagna in an easily prepared plant-based dish. The soup base is built with sautéed onions, carrots, and garlic, followed by vegetable broth to deglaze and loosen flavors. Coconut milk adds creaminess, while chickpeas introduce protein and texture.
Broken lasagna noodles cook directly in the soup under pressure, softening to a tender texture that mimics lasagna pasta layers. The bouquet garni imparts aromatic herbs such as bay leaves, oregano, thyme, and parsley, balancing the pumpkin's sweetness. Nutritional yeast gives a subtle cheesy umami note.
The accompanying tofu ricotta is prepared separately by blending tofu with nutritional yeast, miso paste, garlic, onion powder, olive oil, lemon zest and juice, and optionally fresh basil, creating a smooth, tangy, creamy component reminiscent of traditional ricotta cheese.
This soup can be served with a dollop of the tofu ricotta to add richness and a contrast in texture. The recipe uses the Instant Pot to reduce cook time and development of flavors, allowing the noodles and vegetables to cook evenly without overcooking the pumpkin puree.
Ingredients
- 1 1/2 tablespoons olive oil
- 1 onion diced, large, yellow
- 3 carrot finely diced, medium or large
- 6 cloves garlic minced
- 4 cups vegetable broth
- 1 cup coconut milk lite or reduced-fat
- 1 chickpeas canned or cooked; 15-ounce can or 1 1/2 - 2 cups cooked
- 8 pieces lasagna noodles (6 ounces), broken into small pieces
- 1 1/2 teaspoons kosher salt
- black pepper freshly cracked, to taste
- 2 tablespoons nutritional yeast
- bay leaves oregano, and thyme, tied tightly together with kitchen twine, bouquet garni: 2 bay leaves + a few sprigs of parsley
- flat-leaf parsley oregano, and thyme, tied tightly together with kitchen twine, bouquet garni: 2 bay leaves + a few sprigs of parsley
- 1 pumpkin puree 15-ounce can; not pumpkin pie
- 1/2 cup tomato sauce
Tofu Ricotta (makes about 2 cups)
- 1 ounce tofu extra-firm, 400g block
- 4 tablespoons nutritional yeast 16g
- 1 cloves garlic roughly chopped
- 2 tablespoons White miso paste or yellow miso paste
- 3/4 teaspoon onion powder
- 1 teaspoon kosher salt plus more to taste
- 1/2 teaspoon black pepper freshly cracked
- 1 tablespoon extra virgin olive oil
- 15 basil optional, fresh leaves
- 1 1/2 teaspoons lemon zest freshly grated
- 3 tablespoons lemon juice about 1 medium-large lemon, freshly squeezed
Instructions
- Select the Sauté setting on the Instant Pot and let the pot heat up for a few minutes before adding the olive oil. Once hot, add the onions and carrots and cook for 5 minutes, stirring occasionally, until starting to soften. Add the garlic and cook for 1-2 minutes, stirring frequently, until fragrant.
- Add the vegetable broth to deglaze the pan, using a wooden spoon to scrape up any browned bits on the bottom of the pot. Select the Cancel setting.
- Add the lite coconut milk, chickpeas, lasagna noodle pieces, salt, pepper, nutritional yeast, and bouquet garni. Stir well to submerge the lasagna noodles. Using a spoon, scoop the pumpkin on top of everything, but do not stir or submerge to prevent burning.
- Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook (Manual) setting at high pressure and set the cook time to 4 minutes.
- While the soup is cooking, make the Tofu Ricotta. Drain the tofu and blot away the excess water with a few paper towels. For a smooth ricotta, crumble the tofu into a food processor. Add the remaining ingredients and blend until you have a creamy, smooth texture. Taste for salt, acidity, and cheesiness, adding more salt, lemon juice, or nutritional yeast, respectively, as needed. For a chunkier ricotta, place the tofu in a large bowl and break it into smaller chunks using a fork. Add the remaining ingredients and mix together until the consistency resembles ricotta cheese.Note: the ricotta can also be made a few days in advance and stored in the fridge.
- Once the 4-minute timer has completed and beeps, perform a quick pressure release by carefully switching the Pressure Release knob from Sealing to Venting.
- Open the pot and remove the bouquet garni. Stir well, add the tomato sauce and select the Sauté setting. Heat the soup for 2-3 minutes until the tomato sauce is incorporated and the soup has slightly thickened. Taste and adjust the flavor, as needed, with additional salt or pepper.
- Serve the soup in bowls and top each bowl with a few spoons of Vegan Ricotta Cheese and stir to combine. Store leftovers in an airtight container in the fridge for 1-2 days.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 301 kcal
% Daily Value*
| Calories | 301kcal | 15% |
| Carbohydrates | 42g | 14% |
| Protein | 10g | 20% |
| Fat | 11g | 17% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 2349mg | 98% |
| Potassium | 784mg | 17% |
| Fiber | 11g | 44% |
| Sugar | 11g | 22% |
| Vitamin A | 24839IU | 497% |
| Vitamin C | 18mg | 20% |
| Calcium | 102mg | 10% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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