Servings
Font
Back
4.9 from 432 votes

Vegan Instant Pot Pumpkin Lasagna Soup

Crafted with ease and taste in mind, this recipe is a great choice.

Prep Time
10 mins
Cook Time
10 mins
Additional Time
30 mins
Total Time
1 hr
Servings: 4
Calories: 301 kcal
Course: Dinner
Cuisine: American

Ingredients

  • 1 1/2 tablespoons olive oil
  • 1 large yellow onion, diced
  • 3 medium or large carrots, finely diced
  • 6 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 cup “lite” or reduced-fat coconut milk
  • 1 (15-ounce) can of chickpeas (or 1 1/2 - 2 cups cooked chickpeas)
  • 8 pieces lasagna noodles (6 ounces), broken into small pieces
  • 1 1/2 teaspoons kosher salt
  • Freshly cracked black pepper to taste
  • 2 tablespoons nutritional yeast
  • Bouquet garni: 2 bay leaves + a few sprigs each of flat-leaf parsley, oregano, and thyme, tied tightly together with kitchen twine
  • 1 (15-ounce) can pumpkin puree (not pumpkin pie)
  • 1/2 cup tomato sauce
Tofu Ricotta (makes about 2 cups)
  • 1 ounce (400g) block extra-firm tofu
  • 4 tablespoons (16g) nutritional yeast
  • 1 cloves garlic, roughly chopped
  • 2 tablespoons white or yellow miso paste
  • 3/4 teaspoon onion powder
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon freshly cracked black pepper
  • 1 tablespoon extra virgin olive oil
  • 15 fresh basil leaves (optional)
  • 1 1/2 teaspoons freshly grated lemon zest
  • 3 tablespoons freshly squeezed lemon juice (about 1 medium-large lemon)

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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

Calories 301kcal (15%) Carbohydrates 42g (14%) Protein 10g (20%) Fat 11g (17%) Saturated Fat 4g (20%) Polyunsaturated Fat 2g Monounsaturated Fat 4g Sodium 2349mg (98%) Potassium 784mg (22%) Fiber 11g (44%) Sugar 11g (22%) Vitamin A 24839IU (497%) Vitamin C 18mg (20%) Calcium 102mg (10%) Iron 4mg (22%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 301

% 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.