Vegan Pumpkin Soup (Instant Pot)

Creamy Vegan Pumpkin Soup made in Instant Pot Pressure cooker. This pumpkin apple soup is quick and easy and perfect for fall. Stove top option. 8 Ingredients! Gluten-free Soy-free Recipe, Can be nut-free Jump to Recipe 

Our Creamy Vegan Pumpkin soup in white bowls

Our Creamy Vegan Pumpkin soup in white bowls

It’s raining and cold and I just want to sit inside a comforter with a warm bowl of this soup. A creamy, savory, pumpkiny, spiced bowl of comfort.

Aromatics are sauteed, then the pumpkin puree and apple is cooked with ginger, chili, cashews and broth. Then blended and served hot. Garnish with pepper, pumpkin seeds, roasted pumpkin or croutons! Make a double batch because this soup is going to disappear!

Stove-top instructions, nut-free options and other questions mentioned in the recipe and the post.

Ingredients for our Vegan Pumpkin soup in bowls

Ingredients for our Vegan Pumpkin soup in bowlsIngredients for Vegan Pumpkin SoupOnion, garlic, ginger are he aromatics in this soupSome green chile adds fantastic flavor. You can use mild chilies or some bell pepper.Pumpkin puree makes up the volume along with an applebroth or water as the liquidsalt and sugar or other sweetener, thyme and cayenne for flavorCashews are cooked along with the soup for creamyness. You can use other nuts such as macadamia, or use pumpkin seeds or coconut cream for nut-free.How to make Vegan Pumpkin Soup in the Instant Pot

Saute the onion, garlic, green chili until golden.

Add the rest of the ingredients and mix well.

Onion, galic and ginger sauteed in Instant Pot

Onion, galic and ginger sauteed in Instant Pot Ingredients for our Vegan Pumpkin soup in Instant PotIngredients for our Vegan Pumpkin soup in Instant Pot

Close the lid, then pressure cook. Let the pressure release naturally. Then blend the soup.

Ingredients for our Vegan Pumpkin soup in Instant Pot

Ingredients for our Vegan Pumpkin soup in Instant PotCan I make this soup with a whole Pumpkin?

Yes, Lets get adventurous! Wash a small pumpkin that fits your instant pot, remove the stem, place it on the steamer basket over the broth+ apple mixture (some of the pumpkin will submerge), and pressure cook for 12 mins. Let the pressure release naturally. Carefully remove the pumpkin. Wait for it cool a bit, then slice open carefully and scoop thee seeds out. The flesh would already be peeling, so remove the flesh. Transfer the pumpkin to the pot and blend. Once smooth, cook the soup on saute for 4 to 5 mins.

The Instant Pot process is a bit fussy, but much less than slicing a raw pumpkin (it is hard and dangerous) and scooping seeds and chopping etc.

Can I make this soup on the stove top?

Yes, see recipe section for instructions to make the soup in a saucepan.

Can I make the soup without nuts?

Yes use 1/4 cup pumpkin seeds or 1/2 cup coconut cream

More Soups for Fall

Our Creamy Vegan Pumpkin soup in white bowls

Our Creamy Vegan Pumpkin soup in white bowlsOur Creamy Vegan Pumpkin soup in white bowlsOur Creamy Vegan Pumpkin soup in white bowls Print RecipeVegan Pumpkin Soup (Instant Pot)

Creamy Vegan Pumpkin Soup made in Instant Pot Pressure cooker. This pumpkin apple soup is quick and easy and perfect for fall. Stove top option. Gluten-free Soy-free Recipe, Can be nut-free

Prep Time10 mins

Cook Time25 mins

Total Time35 mins

Course: Soup

Cuisine: American

Keyword: instant pot pumpkin soup, pumpkin apple soup, vegan pumpkin soup without coconut milk

Servings: 4

Calories: 104kcal

Author: Vegan Richa

Ingredients1 tsp oil , or use 2 tbsp broth to saute1/2 cup (80 g) finely chopped onion2 cloves of garlic chopped1/2 inch ginger chopped1 green chili chopped (use half for less heat or use 1 tbsp chopped bell pepper)1/2 tsp dried thyme1/4 tsp cayenne1 cup (245 g) pumpkin puree , (canned 100% pumpkin, not pumpkin pie mix) or mashed cooked pumpkin, or use 3 cups/450 gm cubed pumpkin) 1 apple chopped (or use 1 cup more pumpkin puree)1 tsp soy sauce tamari for gluten-free, (optional)1/4 cup (32.25 g) 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 cups2 cups (473.18 ml) veggie broth or water , 2.5 cups for thinner1/2 tsp salt sugar/sweetener if needed garnish with pepper flakes or black pepper and pumpkin seedsInstructions

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.

NotesNo Pumpkin puree, no problem: Wash a small pumpkin that fits your instant pot, remove the stem, place it on the steamer basket over the broth+ apple mixture (step 2) (some of  the pumpkin will submerge).  Pressure cook for 12 mins. Let the pressure release naturally. Carefully remove the pumpkin. Wait for it cool a bit, then slice open carefully and scoop thee seeds out. The flesh would already be peeling, so remove the flesh. Transfer the pumpkin to the pot and blend. Once smooth, cook the soup on saute for 4 to 5 mins. 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 Flavor variations: Use a dash of nutmeg and cinnamon, herbs like rosemary and omit the cayenne.  Add 1 cup more pumpkin puree and omit the apple. Use 3/4 cup chopped carrot instead of apples.  Use a mix of butternut squash and pumpkin or all butternut squash (3 cups cubed). Nutrition is for 1 serveNutrition

Nutrition Facts

Vegan Pumpkin Soup (Instant Pot)

Amount Per Serving

Calories 104 Calories from Fat 36

% Daily Value*

Fat 4g6%

Saturated Fat 1g6%

Sodium 386mg17%

Potassium 257mg7%

Carbohydrates 17g6%

Fiber 4g17%

Sugar 9g10%

Protein 3g6%

Vitamin A 9604IU192%

Vitamin C 8mg10%

Calcium 34mg3%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

 

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