Make a super tasty Fall soup in less than 30 minutes with this easy Instant Pot Pumpkin Soup recipe. Made with pumpkin puree and coconut milk, this healthy vegan pumpkin soup is wonderfully creamy and is seasoned with red curry paste for a delicious burst of flavour! (Vegan, dairy-free and gluten-free)
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This silky smooth and creamy Instant Pot Pumpkin Soup is such a comforting and cozy recipe that the whole family will love! Because everything is tossed into the pressure cooker, it makes for a super easy one pot meal with minimal clean up involved. Huge bonus!
Not to mention, this pumpkin curry soup has an amazing texture and flavour. The pumpkin puree and coconut milk make it incredibly rich and creamy, while the curry paste, ginger and garlic provide a kick of flavour that’s so addictive.
The best part is, this healthy pumpkin soup recipe comes together quickly in the pressure cooker with just a few simple ingredients, so you can get a meal on the table in record time! Dream come true, right?!
Be sure to try my Butternut Squash Carrot Soup and Sweet Potato and Coconut Soup too!
Table of Contents
Why we love this Pumpkin Soup with Coconut Milk
- Quick and easy: The whole soup is made in the Instant Pot and requires very little prep. Because it’s made with canned pumpkin, there’s minimal chopping involved so it’s all ready to serve up in less than 30 minutes. Perfect for a quick weeknight meal!
- Make ahead: This soup is a great option for weekly meal prep. It’s easily reheated and is freezer-friendly too!
- Packed with nutrients: Soup doesn’t get much healthier than this pumpkin soup! Thanks to the pumpkin puree, this soup is loaded with vitamins A and C, which can promote healthy vision, proper cell growth and a strong immune system. Additionally, pumpkin is a rich source of the B-vitamins including folate, niacin, vitamin B6, thiamin, and pantothenic acid. There’s also no shortage of fibre in this soup recipe. It contains 5 grams of fibre per serving, which makes it ultra satisfying and helps promote healthier digestion.
Ingredient notes
- Onion, garlic and ginger: These ingredients add a wonderful flavour and aroma to this pumpkin soup. Saute them in the Instant Pot to soften them before adding the other ingredients.
- Red curry paste: This gives the soup an amazing flavour without being too overpowering or spicy. I typically use the curry paste from Thai Kitchen.
- Pumpkin puree: Use pure pumpkin puree without any added sugars or spices. You can also make this recipe with fresh diced pumpkin if you have some on hand.
- Broth: Use a low sodium vegetable broth to keep this soup plant-based. If not vegan, you can also use chicken broth.
- Coconut milk: This soup is made without cream and coconut milk provides the perfect substitute! Use a full fat coconut milk for a rich and creamy texture and delicious flavour.
- Salt and pepper: Added to taste.
Step by step instructions
- Step 1 – Turn on the SAUTE function and wait for the instant pot to say “HOT.” Add the oil. Once it’s simmering, add the diced onion and saute for 2 minutes, stirring occasionally. Add the garlic, ginger and red curry paste and saute for an additional 30 seconds.
- Step 2 –Turn off the saute function and add the rest of the ingredients other than the coconut milk. Stir to combine.
- Step 3 – Close the lid and seal the valve. Set into HIGH-PRESSURE and cook for about 10 minutes. Naturally release pressure for 15 minutes when cycle is complete and then do a quick release. Use an immersion blender to puree the soup until smooth and creamy. You can also transfer the soup into a regular blender in batches if you don’t have an immersion blender.
- Step 4 – Stir in coconut milk and add salt and pepper to taste. Garnish with additional coconut milk and cilantro if desired.
Recipe Tips for Pressure Cooker Pumpkin Soup
- We typically use pure canned pumpkin puree for this recipe since it’s so convenient, but if you have fresh pumpkin on hand, you can sub that in as well. You’ll need about 5-6 cups of diced fresh pumpkin. If you opt for fresh pumpkin, sugar or pie pumpkins tend to work best since jack-o-lanterns can be a bit watery and sometimes lack flavour. You could also try butternut squash.
- Sautéing the onion, garlic, ginger and red curry paste helps to add some depth to the flavour of the soup. The flavour is much better than if you just dump everything into the instant pot, so try not to skip this step if possible.
- Be sure to use pure pumpkin puree rather than pumpkin pie filling. The cans tend to look very similar, except the latter is much higher in sugar.
- I recommend allowing the soup to cool for several minutes before blending to allow some of the steam to clear. Be very careful when blending to avoid getting burned by any liquid that splatters.
- Be sure to add the coconut milk after the soup is done cooking to prevent it from curdling. It also adds a nice rich and creamy texture to the pureed soup.
Recipe FAQs
Once fully cooled, store in the fridge in an air-tight container for up to four days. Reheat it on the stovetop on a medium heat, stirring occasionally until warmed through.
Yes! Because this creamy soup is dairy-free, it freezes really well. It will keep well for up to 6 months. Thaw it in the fridge overnight before reheating.
This is a great make ahead soup as it keeps well in the fridge and freezes well too. Make up a big batch at the start of the week and reheat it for easy to grab meals.
Yes! If you don’t have an Instant Pot, you can make this soup is a slow cooker or in a pot on the stove.
For the crockpot, saute the vegetables in a skillet and then add everything to the slow cooker and cook on low for 4 hours or high for 2 hours before blending. On the stovetop, let the soup simmer for 30 minutes, or until the pumpkin is tender if using fresh.
Serving suggestions
This soup tastes amazing topped with an extra drizzle of coconut milk and cilantro. It also tastes especially good paired with something crunchy.
Try topping it with pumpkin seeds, croutons, roasted chickpeas or soak it up with some crusty bread.
Recipe variations
- Different vegetables: Use butternut squash instead of pumpkin; or add in carrots or sweet potatoes.
- Extra seasonings: Try adding cinnamon, nutmeg, or curry powder for even more depth of flavour.
- For a spicy kick: Add some cayenne, red pepper flakes or hot sauce.
More similar recipes
- Instant Pot Butternut Squash Soup
- Pumpkin Chicken Soup
- Healthy Chicken Tortilla Soup
- Chicken Meatball Soup
- ABC Soup
- Lemon Lentil Soup
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Healthy Pumpkin Soup Recipe {Instant Pot}
Ingredients
- 1 tablespoon olive oil
- 1 small onion about 1 cup chopped onion
- 3 garlic cloves minced
- 1 tablespoon freshly grated ginger
- 2 tablespoons red curry paste
- 2 15 oz cans pure pumpkin puree (or about 5-6 cups diced fresh pumpkin)
- 3 cups low sodium vegetable broth
- 1 cup full-fat coconut milk
- Salt and pepper to taste
Instructions
- Turn on the SAUTE function and wait for the instant pot to say "HOT." Add the oil. Once it's simmering, add the diced onion and saute for 2 minutes, stirring occasionally. Add the garlic, ginger and red curry paste and saute for an additional 30 seconds.
- Turn off the saute function and add the pumpkin and broth. Stir to combine.
- Close the lid and seal the valve. Set to HIGH-PRESSURE and cook for 10 minutes.
- Naturally release pressure for 15 minutes when cycle is complete and then do a quick release. Use an immersion blender to puree the soup until smooth and creamy. You can also transfer the soup into a regular blender in batches if you don't have an immersion blender.
- Stir in coconut milk and add salt and pepper to taste. You may wish to add some additional broth if you prefer a thinner soup. Garnish with additional coconut milk and cilantro if desired.
Notes
- We typically use pure canned pumpkin puree for this recipe since it’s so convenient, but if you have fresh pumpkin on hand, you can sub that in as well. You’ll need about 5-6 cups of diced fresh pumpkin. If you opt for fresh pumpkin, sugar or pie pumpkins tend to work best since jack-o-lanterns can be a bit watery and sometimes lack flavour. You could also try butternut squash.
- Sautéing the onion, garlic, ginger and red curry paste helps to add some depth to the flavour of the soup. The flavour is much better than if you just dump everything into the instant pot, so try not to skip this step if possible.
- Be sure to use pure pumpkin puree rather than pumpkin pie filling. The cans tend to look very similar, except the latter is much higher in sugar.
- I recommend allowing the soup to cool for several minutes before blending to allow some of the steam to clear. Be very careful when blending to avoid getting burned by any liquid that splatters.
- Be sure to add the coconut milk after the soup is done cooking to prevent it from curdling. It also adds a nice rich and creamy texture to the pureed soup.
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