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Vegan Instant Pot Pumpkin Soup
4.8 from 12 votes

Vegan Instant Pot Pumpkin Soup

A warming pumpkin soup recipe that is just perfect for fall.

Prep Time
5 mins
Cook Time
7 mins
Servings: 4
Calories: 96 kcal
Course: Main Course, Soup
Cuisine: American, Vegan

Ingredients

Vegan Instant Pot Pumpkin Soup Ingredients:
  • cooking spray for stovetop version
  • 1.75 lbs pumpkin peeled and cubed, 800g
  • 1 carrot peeled and chopped, large
  • 4 green onions (spring onions) sliced
  • 2 tomato chopped, large
  • 1 tsp ginger puree
  • 1 tsp Garlic puree
  • 1 tsp curry powder or to taste
  • 3 cups vegetable stock 750 ml
  • 1/4 cup coconut milk half fat, 59 ml
  • salt to taste
  • black pepper to taste

Instructions

Instant Pot Pumpkin Soup Instructions:
    Cup of Yum
  1. Add all ingredients to the Instant Pot insert. Place the lid on your Instant Pot and lock. Set the vent to 'sealing,' position.
  2. Select the manual or pressure cook button (depending upon the Instant Pot model), select high pressure and set the timer to 7 minutes.
  3. When cook time is done, release the pressure with a quick pressure release.
  4. Then let the curried pumpkin soup cool for a few mins before puréeing with an immersion blender.
  5. Dish up into bowls, add the toppings of your choice, and serve.
Vegan Pumpkin Soup Stovetop Instructions:
  1. Heat a soup pot on stovetop over medium heat and spray bottom with cooking spray.
  2. Add in the sliced green onions and sauté for 30 seconds.
  3. Then add ginger, garlic, curry powder, pumpkin and carrot and stir for 1 minute so the flavors develop.
  4. Pour in the stock and tomatoes, add salt and pepper, and bring the mixture to a boil.
  5. Reduce the heat and simmer for about 10 minutes, until the pumpkin is soft.
  6. Switch off heat and allow the soup to cool. Then purée using an immersion blender.
  7. Next, add in the coconut milk mix well and adjust the seasonings to suit your taste.
  8. 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.
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  • 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

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%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 96

% 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.