Vegan Instant Pot Pumpkin Soup
User Reviews
4.8
12 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
5 mins
-
Servings
4
-
Calories
96 kcal
-
Course
Main Course, Soup
Vegan Instant Pot Pumpkin Soup
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A warming pumpkin soup recipe that is just perfect for fall.
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Ingredients
Vegan Instant Pot Pumpkin Soup Ingredients:
- cooking spray for stovetop version
- 1.75 lbs (800g) pumpkin peeled and cubed
- 1 large carrot peeled and chopped
- 4 green onions (spring onions) sliced
- 2 large tomatoes chopped
- 1 tsp Ginger Puree
- 1 tsp Garlic puree
- 1 tsp curry powder or to taste
- 3 cups (750 ml) vegetable stock
- 1/4 cup (59 ml) half fat coconut milk
- salt and pepper to taste
Instructions
Instant Pot Pumpkin Soup Instructions:
- Add all ingredients to the Instant Pot insert. Place the lid on your Instant Pot and lock. Set the vent to 'sealing,' position.
- Select the manual or pressure cook button (depending upon the Instant Pot model), select high pressure and set the timer to 7 minutes.
- When cook time is done, release the pressure with a quick pressure release.
- Then let the curried pumpkin soup cool for a few mins before puréeing with an immersion blender.
- Dish up into bowls, add the toppings of your choice, and serve.
Vegan Pumpkin Soup Stovetop Instructions:
- Heat a soup pot on stovetop over medium heat and spray bottom with cooking spray.
- Add in the sliced green onions and sauté for 30 seconds.
- Then add ginger, garlic, curry powder, pumpkin and carrot and stir for 1 minute so the flavors develop.
- Pour in the stock and tomatoes, add salt and pepper, and bring the mixture to a boil.
- Reduce the heat and simmer for about 10 minutes, until the pumpkin is soft.
- Switch off heat and allow the soup to cool. Then purée using an immersion blender.
- Next, add in the coconut milk mix well and adjust the seasonings to suit your taste.
- Warm the curried pumpkin soup thoroughly and garnish with toppings of your choice before serving.
Notes
- If not vegan, feel free to use chicken stock instead of vegetable stock.
- You can also make this soup with full fat coconut milk if desired.
- Using green onions gives you all the flavor without the longer cook time.
- There is just 1 Freestyle SmartPoint in a serving of this vegan pumpkin soup recipe.
- Homemade Corn Tortillas.
- Air Fryer Crispy Tofu.
- Dump and Start Instant Pot Mexican Quinoa.
- Cook time does not include time for the Instant Pot to come up to pressure, or for the pressure to release.
- For a thicker soup reduce the liquid by about a half of cup. For a thinner soup add an extra cup of stock.
- If not vegan, feel free to use chicken stock instead of vegetable stock.
- You can also make this soup with full fat coconut milk if desired.
- Using green onions gives you all the flavor without the longer cook time.
Nutrition Information
Show Details
Calories
96kcal
(5%)
Carbohydrates
21g
(7%)
Protein
3g
(6%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Sodium
733mg
(31%)
Potassium
902mg
(26%)
Fiber
3g
(12%)
Sugar
10g
(20%)
Vitamin A
20450IU
(409%)
Vitamin C
29.9mg
(33%)
Calcium
62mg
(6%)
Iron
2.1mg
(12%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 96 kcal
% Daily Value*
| Calories | 96kcal | 5% |
| Carbohydrates | 21g | 7% |
| Protein | 3g | 6% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Sodium | 733mg | 31% |
| Potassium | 902mg | 19% |
| Fiber | 3g | 12% |
| Sugar | 10g | 20% |
| Vitamin A | 20450IU | 409% |
| Vitamin C | 29.9mg | 33% |
| Calcium | 62mg | 6% |
| Iron | 2.1mg | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
12 reviews
Excellent
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