Instant Pot Pumpkin Soup
This easy Instant Pot pumpkin soup is gluten-free and dairy free. Can easily be doubled or tripled.
Servings: 6
Calories: 177kcal
Equipment
- 1 6 quart Instant Pot or a similar capacity crockpot or pan (Refer method section in blog post_
- 1 Immersion blender
- 1 set of measuring spoons and cups
Ingredients
- 1 tbsp olive oil
- 5 garlic cloves peeled and chopped finely
- 1.5 tsp chopped and peeled ginger
- 8 oz white onions sliced thinly
- 2 tsp curry powder
- 1 tsp red paprika
- 1 tsp smoked sweet paprika
- 1 tsp ground turmeric
- 3/4 tsp ground cinnamon
- 2 tsp Salt or to taste
- 1.5 pounds peeled and cubed sugar pumpkin
- 5 oz peeled and chopped carrots
- 4 oz peeled, cored and chopped Granny Smith Apple
- 2 cups vegetable broth
For finishing
- 1 cup full fat coconut milk
For garnish
- 1 tbsp freshly cracked black pepper
- 2 tbsp fresh parsley
- 2 tbsp freshly squeezed lime juice
Instructions
- Insert the inner pot into the Instant Pot. Plug in and press SAUTE- NORMAL. Set the timer to 9 minutes. Wait for the display to read HOT.
- When ready, add olive oil and allow it to heat up for a minute. Now, add the garlic and fry till garlic begins to brown.
- Tip in the sliced white onions, give a quick stir and cook till the onions are soft and translucent.
- Once done, add the spice powders (curry powder, smoked sweet paprika, turmeric) along with the salt. Stir to combine and cook this mixture for 30 seconds.
- Next, add the chopped carrots, peeled and cored Granny smith apple along with the pumpkin cubes. Toss well so that the veggies are coated well with the spices.
- Add the vegetable broth and stir to deglaze the pot. Press CANCEL.
- Ensure that the sealing ring has been fitted properly into the Instant Pot lid. Close the Instant pot and turn the VALVE TO SEALING.
- Press PRESSURE COOK-HIGH PRESSURE and set the TIMER to 15 minutes. Wait for the cooking cycle to complete fully.
- After the cooking cycle is complete, PRESS CANCEL. Now, do a controlled and gradual quick pressure release by slowly turning the VALVE to VENTING.
- Open the lid and gently stir the mixture once or twice. At this point, the pumpkin and carrots will be still be chunky.
- Using an immersion blender, blend the mixture to a smooth puree. After blending, add the full fat coconut milk. Stir to combine.
- Press SAUTE-NORMAL and set the timer for 1 minute. Allow the soup to simmer through the SAUTE cycle.
- When done, transfer to individual serving bowls. Add some coconut milk on top and gently make swirls using a tooth pick.
- Finish with more freshly cracked pepper and fresh parsley if desired. Squeeze in the lime juice. Serve hot.
Notes
- Chop all your vegetables into even sized pieces. This ensures quick and even cooking.
- When doubling or tripling the recipe, please be mindful of the maximum capacity indicated in the Instant Pot inner pot. Please exercise more caution if using a 3 quart model.
- Cooking with liquids in the Instant Pot needs utmost care and attention since hot liquids tend to spew out while doing a quick pressure release.
- While performing a quick pressure release, do it slowly and in a controlled manner. Wear gloves to protect your hands from the steam.
- The immersion blender is the best 20$ investment I have ever made in my kitchen. It is perfect for blending soups, sauces and small batch smoothies. Use one for quick and effortless blending.
- Pick a super sour apple for making this soup. Using sweet apples will make the soup very sweet too since pumpkins and carrots already are sweetish.
- Please note that this recipe calls for coconut milk and not coconut cream. Both are different. So, be sure to check the label before buying or using.
- After adding the coconut milk to the soup, simmer for just 1 minute and immediately press CANCEL. Do not simmer the soup on high heat for a long time after adding the coconut milk.
- Adjust the consistency of the soup by adding more water if you find it too thick.
For Instant Pot & Air Fryer Recipes
Instant Pot timings may vary based on your geographic location. Air fryer settings and timings may vary based on the capacity and the model of the Air fryer.
Disclaimer
Nutrition values are provided here as a courtesy and are only a rough guide. Please consult a health care provider if you have any concerns.
Nutrition
Calories: 177kcal | Carbohydrates: 21g | Protein: 3g | Fat: 11g | Saturated Fat: 8g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 2g | Sodium: 1115mg | Potassium: 693mg | Fiber: 3g | Sugar: 9g | Vitamin A: 14234IU | Vitamin C: 20mg | Calcium: 68mg | Iron: 3mg
Tried this recipe?Mention @tomatoblues or tag #tomatoblues!