Pumpkin Soup in Instant Pot: Spiced & Dairy-Free

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There’s something special about making pumpkin soup in the Instant Pot. It turns a cozy, comforting recipe into a quick and effortless meal.

The pumpkin cooks down beautifully, blending into a smooth, creamy base that feels like fall in a bowl. A hint of spice makes each spoonful warm and satisfying, without being overwhelming.

I like how easy it is to prepare, especially on busy evenings when I still want something homemade. Paired with crusty bread, it becomes a simple but hearty dinner.

For me, this recipe is the perfect mix of convenience and comfort bringing all the flavor of autumn with very little work. Each spoonful delivers the perfect balance of natural pumpkin sweetness without overwhelming the star ingredient.

Read More: 29 Easy & Healthy Pumpkin Dessert for Fall Treat

Why This Recipe Stands Out

• Lightning Fast Cooking: Ready in just 30 minutes from start to finish, making weeknight dinners effortless.
• Fresh Pumpkin Power: Uses whole pumpkins for maximum flavor and nutrition instead of canned alternatives.
• Naturally Creamy: Achieves silky smoothness without heavy cream, keeping it lighter and healthier.
• Foolproof Method: The Instant Pot eliminates guesswork with precise pressure cooking times.
• Versatile Base: Easily customizable with different spices, proteins, or vegetables to suit any taste.
• Meal Prep Friendly: Freezes beautifully for up to 3 months, perfect for batch cooking.
• Nutrient Dense: Packed with beta-carotene, fiber, and essential vitamins from fresh pumpkin.

Read More: 19 Easy Pumpkin Cake Recipes for Thanksgiving Desserts

Ingredients You’ll Need

For the Soup Base:

• 3-4 pounds Sugar Pumpkin or pie pumpkin, cut into quarters and seeded
• 1 Large Yellow Onion, diced (about 1 cup)
• 3 Garlic Cloves, minced
• 1 cup Water for pressure cooking
• 3 cups Vegetable Broth (or chicken broth for non-vegetarian option)
• 1 can (14 oz) Coconut Milk, full-fat
• 2 tablespoons Olive Oil

For the Seasonings:

• 1 teaspoon Ground Ginger
• 1/2 teaspoon Ground Cinnamon
• 1/4 teaspoon Ground Nutmeg
• 1/2 teaspoon Smoked Paprika
• 1 teaspoon Salt (or to taste)
• 1/2 teaspoon Black Pepper, freshly ground
• 1 tablespoon Maple Syrup (optional, for extra sweetness)

For Garnish:

• Roasted Pumpkin Seeds
• Coconut Milk drizzle
• Fresh Herbs (thyme or sage)
• Crusty Bread for serving

Tools to Use

• Instant Pot (6-quart or larger)
• Trivet with handles
• Sharp knife
• Cutting board
• Immersion blender
• Measuring cups and spoons
• Wooden spoon
• Ladle
• Serving bowls

How to Make Pumpkin Soup in Instant Pot

Step-1: Prepare the Pumpkin

Cut your sugar pumpkin into quarters using a sharp knife. Scoop out all seeds and stringy pulp with a large spoon.

Save the seeds for roasting later. The pumpkin skin can stay on as it will easily peel off after pressure cooking.

Step-2: Pressure Cook the Pumpkin

Pour 1 cup of water into your Instant Pot insert. Place the trivet with handles at the bottom.

Arrange pumpkin quarters on the trivet, skin side down. Close the lid and ensure the pressure valve is set to “Sealing.” Select Manual/Pressure Cook on HIGH for 15 minutes.

Step-3: Release Pressure and Cool

When cooking completes, allow for natural pressure release for 10 minutes, then quick release any remaining pressure.

Carefully remove the trivet with pumpkin quarters using the handles. Let cool for 5-10 minutes until safe to handle.

Step-4: Remove Pumpkin Flesh

Once cooled, the pumpkin skin should slide off easily with your fingers or a spoon.

Discard the skins and place the tender pumpkin flesh in a large bowl. You should have approximately 3-4 cups of cooked pumpkin.

Step-5: Sauté the Aromatics

Clean your Instant Pot insert and return it to the base. Select Sauté mode on HIGH. Heat olive oil for 1 minute, then add diced onion.

Cook for 3-4 minutes, stirring frequently until softened and translucent. Add minced garlic during the last minute of cooking.

Step-6: Deglaze and Add Liquids

Turn off Sauté mode. Pour in vegetable broth and use a wooden spoon to scrape up any browned bits from the bottom (this adds flavor and prevents burning). Add the cooked pumpkin flesh to the pot.

Step 7: Add Spices and Pressure Cook

Stir in ground ginger, cinnamon, nutmeg, smoked paprika, salt, and black pepper.

Mix well to distribute spices evenly. Close the lid and set pressure valve to “Sealing.” Select Manual/Pressure Cook on HIGH for 8 minutes.

Step-8: Final Pressure Release

When cooking completes, perform a quick pressure release by turning the valve to “Venting.” Wait for all steam to release and the float valve to drop before opening the lid.

Step-9: Blend to Smoothness

Using an immersion blender directly in the pot, blend the soup until completely smooth and creamy.

This takes about 2-3 minutes of blending. For ultra-smooth results, blend in batches using a regular blender (let cool slightly first).

Step-10: Finish and Season

Stir in coconut milk and maple syrup (if using). Taste and adjust seasonings as needed, adding more salt, pepper, or spices to your preference.

If the soup is too thick, add more broth. If too thin, simmer on Sauté mode for a few minutes to reduce.

Related Recipes You’ll Love to Try

• Low-Carb & Creamy Garlic Parmesan Cauliflower Mashed Potatoes
• Honey Balsamic Chicken with Goat Cheese, Mashed Potatoes & Roasted Carrots
• Baked Honey Balsamic Chicken with Charred Lemon Feta
• Apple Cider Braised Chicken (Thighs or Breasts)

Nutritional Information

Per Serving (Makes 6 servings):

• Calories: 185 kcal
• Protein: 4g
• Fat: 12g
• Carbohydrates: 18g
• Fiber: 4g
• Sodium: 580mg
• Sugar: 8g
• Vitamin A: 245% Daily Value

Tips For Success

• Choose the Right Pumpkin: Sugar pumpkins or pie pumpkins work best. Avoid large carving pumpkins as they’re watery and bland.
• Don’t Skip the Sauté Step: Cooking the onions first develops deeper, more complex flavors in the final soup.
• Layer Your Spices: Add spices early in the cooking process to allow them to bloom and infuse throughout.
• Blend While Hot: The soup blends more smoothly when it’s still warm from cooking.
• Taste As You Go: Adjust seasonings gradually, tasting between additions to achieve perfect balance.
• Save Those Seeds: Roast pumpkin seeds with salt and spices for a delicious garnish and healthy snack.
• Make It Ahead: This soup tastes even better the next day as flavors continue to meld together.

Common Mistakes To Avoid

• Overfilling the Instant Pot: Never fill more than 2/3 full to prevent clogging the pressure valve.
• Using the Wrong Pumpkin: Jack-o’-lantern pumpkins are bland and watery compared to sugar pumpkins.
• Skipping Natural Pressure Release: This prevents overcooking and ensures tender, not mushy, pumpkin.
• Adding Coconut Milk Too Early: Heat can cause coconut milk to curdle, so always add it after pressure cooking.
• Not Deglazing Properly: Burnt bits on the bottom will trigger the “Burn” error message.
• Over-Blending: Stop blending once smooth to avoid creating a gluey texture.
• Forgetting to Adjust Seasoning: Always taste and adjust salt, spices, and acidity levels before serving.

Creative Serving Ideas

• Classic Comfort: Serve with crusty sourdough bread and a dollop of Greek yogurt or sour cream.
• Elegant Presentation: Drizzle with coconut milk, sprinkle toasted pumpkin seeds, and garnish with fresh thyme.
• Protein Boost: Add cooked chicken, white beans, or lentils for a heartier meal.
• Spicy Kick: Top with sriracha, chili flakes, or jalapeño slices for heat lovers.
• Autumn Harvest: Garnish with caramelized onions, roasted chestnuts, and crispy sage leaves.
• International Twist: Add curry powder and serve with naan bread for an Indian-inspired variation.
• Holiday Special: Swirl in cream cheese and top with candied pecans for festive gatherings.

Frequently Asked Questions

Can I Use Canned Pumpkin Instead of Fresh?

Yes, you can substitute 3-4 cups of canned pumpkin puree for fresh pumpkin.

Skip the initial pressure cooking step and proceed directly to sautéing the onions. This reduces total cooking time to about 20 minutes.

How Long Can I Store This Soup?

This pumpkin soup keeps in the refrigerator for 4-5 days and freezes beautifully for up to 3 months.

Store in airtight containers and thaw overnight before reheating gently on the stovetop.

Can I Make This Soup Dairy-Free?

This recipe is naturally dairy-free when using coconut milk and vegetable broth.

The coconut milk provides richness without any dairy products, making it suitable for vegan and lactose-intolerant individuals.

What If My Soup Is Too Thick Or Too Thin?

For thick soup, add more vegetable broth or water gradually until desired consistency.

For thin soup, simmer uncovered on Sauté mode for 5-10 minutes to reduce and concentrate flavors.

Can I Double This Recipe?

Yes, but ensure your Instant Pot can accommodate the volume without exceeding the maximum fill line.

You may need to cook in batches if using a smaller 3-quart Instant Pot.

What Other Vegetables Can I Add?

Carrots, sweet potatoes, or butternut squash work wonderfully.

Butternut squash can be substituted directly for pumpkin using the same cooking method. Add root vegetables during the initial pressure cooking step.

How Do I Prevent the Burn Message?

Always deglaze thoroughly after sautéing, ensure adequate liquid, and don’t let thick ingredients settle on the bottom.

Layer lighter liquids on the bottom with denser ingredients on top to prevent sticking.