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Vegan Pumpkin Soup (Instant Pot)
5 from 60 votes

Vegan Pumpkin Soup (Instant Pot)

This vegan pumpkin soup combines pumpkin, apple, onion, garlic, ginger, green chili, and cashews for creaminess, cooked in an Instant Pot or stovetop. Seasoned with thyme, cayenne, and optional soy sauce, it delivers a balanced, slightly spicy and savory flavor. The soup is blended until smooth, then garnished with pumpkin seeds and black pepper for texture and appearance. Its creamy warmth suits cozy meals and versatile serving options.

Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
Servings: 4
Calories: 104 kcal
Course: Soup
Cuisine: American

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

    Cup of Yum
  1. Select saute on the Instant pot. Add a tsp of oil. Add onion, garlic, ginger, chili and a pinch of salt. Cook until translucent.
  2. 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.
  3. Let the pressure release naturally once the pressure cooking time is up.
  4. 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.
  5. 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.
  6. 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

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%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 104

% 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.