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+ servings
A spoon stirring the soup in a bowl.
Course Side Dish, Soup

Healthy Pumpkin Soup Recipe {Instant Pot}

By: Elysia
Servings 6 servings
Make the most delicious fall soup in less than 30 minutes with this easy Instant Pot pumpkin soup recipe. Made with coconut milk, this healthy vegan soup is wonderfully creamy and is seasoned with red curry paste. (Vegan, dairy-free and gluten-free)
Prep Time 10 mins
Cook Time 10 mins
Total Time 35 mins

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.

Nutrition

Calories: 223kcalCarbohydrates: 18gProtein: 3gFat: 17gSaturated Fat: 13gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 570mgPotassium: 477mgFiber: 5gSugar: 7gVitamin A: 23140IUVitamin C: 9mgCalcium: 64mgIron: 4mg
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