Instant Pot Pumpkin Soup

4.90 from 38 votes

Instant Pot Pumpkin Soup

This creamy Instant Pot Pumpkin Soup is vegan, gluten-free and dairy-free! It boasts big flavor, thanks to roasted pumpkins, warming spices, and coconut milk. It's healthy, low on calories and big on flavor! A delicious cozy soup made for pumpkin lovers!

Prep Time10

Cook Time40

Total Time45

Course: Main Course, Soup

Cuisine: American

Diet: Low Lactose, Vegan, Vegetarian

Keyword: Fall dinner recipes, instant pot pumpkin soup, instant pot soup recipes, pumpkin soup recipe

Servings:

Calories: 185kcal

Author: Kristina Tipps

Equipment

Ingredients

5 lbs pie pumpkin or 5 cups pumpkin puree
1 tablespoon olive oil extra virgin
1 ½ cups yellow onion chopped
4 garlic cloves minced
4 cups vegetable broth
⅛ teaspoon ground nutmeg
⅛ teaspoon ground ginger
1 teaspoon salt
¾ teaspoon black peppercorns freshly ground
1 cup coconut milk
red pepper flakes for serving
toasted pepitas for serving
fresh basil for garnish

Instructions

Cut the pumpkins in half and scoop out the seeds (reserve for roasting). Discard the stem and cut the pumpkin into large chunks. Put into the air fryer basket and spray generously with olive oil, tossing to coat all pumpkin chunks. (*see notes on roasting the pumpkin using other methods or pumpkin puree)
Insert the basket into the inner pot. Cover with the air fryer lid and set to air fry at 400°F for 18 minutes. When finished, transfer the pumpkin to a cutting board. Peel the skin off with tongs and cut into small cubes. Reserve skin to make pumpkin chips or discard.
Remove the air fryer basket from the inner pot, leaving any fallen pumpkin pieces in the pot.
Set the Instant Pot to saute on high for 5 minutes. Add olive oil and chopped onion, stirring frequently. Add minced garlic during the last minute. Turn off saute when finished and add vegetable broth. Delgaze thoroughly with a wooden spoon.
Add the cubed pumpkin, nutmeg, ginger, salt, and pepper. Do not stir. Close the lid and seal. Set to pressure cook/manual on high for 5 minutes.
Complete a controlled quick release when finished. Remove the lid. The pumpkin will still be chunky at this point.
Stir in coconut milk. Use an immersion blender to puree the soup until creamy. If soup is too thick, add more coconut milk ½ cup at a time.
Taste and season with additional salt and pepper if desired. Serve garnished with fresh basil and topped with red pepper flakes and toasted pepitas.

Notes

This recipe will work in a 6, 8, or 10 quart pressure cooker.

To deglaze, scrape the bottom of the pot with a wooden spoon until there are no bits of onions and garlic stuck to the bottom.

To perform a controlled quick release, press down lightly on the steam release valve for 5-10 seconds, then stop for 1-2 seconds. Repeat until all pressure has been released.

*Rather than roasting the pumpkin in an air fryer, you can cook it in the Instant Pot or the oven. Homemade or canned pumpkin puree can also be used (skip steps 1-3).

Nutrition