Vegan Pumpkin Soup (Instant Pot)
User Reviews
5
Vegan Pumpkin Soup (Instant Pot)
Description
Vegan Pumpkin Soup (Instant Pot) uses blended canned or cooked pumpkin with apple for a subtle sweetness, while aromatics like onion, garlic, ginger, and green chili contribute layers of warmth and mild heat. Cashews act as a natural thickener, creating a creamy consistency without dairy. The soup is seasoned with thyme, cayenne pepper, and optional soy sauce, then cooked under pressure for 12 minutes to meld flavors.
Once blended smooth, the soup can be reheated to achieve desired thickness. Garnishes like pepper flakes, black pepper, and pumpkin seeds add contrasting texture and visual interest. This soup can also be made on the stovetop by sautéing aromatics and simmering before blending, with a similar flavorful result.
Several adaptations are possible, including replacing the cashews with pumpkin seeds, white beans, or coconut cream for nut-free or creamier textures. The recipe provides storage instructions for refrigeration up to four days and freezing for a month, allowing for flexible meal planning.
Ingredients
- 1 tsp neutral cooking oil or use 2 tbsp broth to saute, generic cooking oil
- 1/2 cup onion finely chopped
- 2 cloves garlic chopped
- 1/2 inch ginger chopped
- 1 green chili chopped (use half for less heat or use 1 tbsp chopped bell pepper)
- 1/2 tsp thyme dried
- 1/4 tsp cayenne pepper
- 1 cup pumpkin canned 100% pumpkin, not pumpkin pie mix) or mashed cooked pumpkin, or use 3 cups/450 gm cubed pumpkin, puree
- 1 apple chopped (or use 1 cup more pumpkin puree)
- 1 tsp soy sauce tamari for gluten-free, (optional)
- 1/4 cup cashews , use 1/3 cup for creamier, For nut-free use 1/4 cup pumpkin seeds, or 1/2 cup white beans or 1/2 cup coconut cream with 2 cups of broth instead of 2.5 cups
- 2 cups vegetable broth 2.5 cups for thinner, or water
- 1/2 tsp salt
- sugar or sweetener, if needed
- black pepper garnish with pepper flakes or black pepper and pumpkin seeds
- pumpkin seeds garnish with pepper flakes or black pepper and pumpkin seeds
Instructions
- Select saute on the Instant pot. Add a tsp of oil. Add onion, garlic, ginger, chili and a pinch of salt. Cook until translucent.
- Add the thyme, cayenne, pumpkin puree, apple, cashews, soy sauce if using, broth and salt and mix well. Cancel saute, Select manual for 12 minutes.
- Let the pressure release naturally once the pressure cooking time is up.
- Blend using immersion blender or regular blender(carefully). Reheat to bring to a boil to thicken or reheat before serving. Taste and adjust salt, add some sweetener if needed, i like to add about a 1/2 tsp sugar. Serve garnished with pepper flakes/black pepper and pumpkin seeds or croutons.
- Stove top Saucepan: Saute the onion, garlic, ginger, chili over medium heat in a saucepan. Add the rest of the ingredients, partially cover and bring to a boil. Continue to cook for 15 minutes. Blend and bring to a boil, taste and adjust flavor, garnish and serve.
- Store: Refrigerate for upto 4 days. Freeze for upto a month.
Notes
- If you don’t have pumpkin puree, steam a small pumpkin in the Instant Pot, remove the flesh, and blend directly into the soup.
- For nut-free variation, substitute cashews with pumpkin seeds, white beans, or use coconut cream with adjusted broth quantity.
- Consider flavor variations like adding nutmeg, cinnamon, or rosemary, or replacing apples with carrots for different notes.
- Store the soup in the refrigerator for up to four days or freeze for up to one month to extend its usability.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 104 kcal
% Daily Value*
| Calories | 104kcal | 5% |
| Carbohydrates | 17g | 6% |
| Protein | 3g | 6% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Sodium | 386mg | 16% |
| Potassium | 257mg | 5% |
| Fiber | 4g | 16% |
| Sugar | 9g | 18% |
| Vitamin A | 9604IU | 192% |
| Vitamin C | 8mg | 9% |
| Calcium | 34mg | 3% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
