Creamy Instant Pot Pumpkin Soup made with fresh pumpkin, jalapenos for some spice, and just 7 ingredients in total. Makes an easy and healthy soup recipe for dinner, a side dish, or an appetizer. Paleo, vegan, gluten-free, dairy-free, and Whole30 approved!
Last updated on November 5, 2020.
Are you sick of the pumpkin recipes yet? I hope not because we are just getting started. We already shared pumpkin pie butter and pumpkin protein bars. Now we are taking it into full fall mode with an easy Instant Pot pumpkin soup!
Since a lot of pumpkin recipes are sweeter, I went the savory route with this vegan soup recipe. It has a little sweetness from the pumpkin and then the chili peppers hit you at the end with a little kick. I suggest leaving the seeds in the peppers to get a good balance of sweet and spicy.
While this instant pot pumpkin soup takes a little bit of prep work (cutting the pumpkin takes some time), other than that it is a breeze. It makes a lot and great to have on hand for the week for a quick and easy meal. It’s great for a meal prep recipe and keeps in the fridge for 5-7 days in a tightly sealed glass container.
The flavor gets even better as it sits too. Since it does make a lot, feel free to cut the recipe in half!
Best pumpkin to use for cooking
When cooking or baking with fresh pumpkin, I suggest using sugar pumpkins or pie pumpkins as they have the best flavor and good natural sweetness. There are many different varieties, with the most common being sugar or pie pumpkins, but many other kinds. Some you might see at the store are Cinderella, Fairy Tale, and Autumn Gold.
Do not use “jack-o-lantern” pumpkins as they are not meant to be cooked and have a bland taste. This article from The Kitchn is a good reference for selecting pumpkins.
How to cut a pumpkin
Cutting the pumpkin is the hardest part of the recipe. You will need a cutting board, a spoon, and a sharp knife. Here is how to cut a pumpkin:
- Place pumpkin on a cutting board and slice it lengthwise down the middle. It doesn’t have to be perfectly even and you can go to one side of the stem.
- Next, using a spoon, scoop out the seeds and the membrane. You can save the seeds to roast if you like.
- Then roughly chop the pumpkin into larger pieces. Continue to chop it up into about 1-1.5 inch cubes. As the pieces get smaller, remove the skin from fresh with your knife.
How to make Instant Pot pumpkin soup with real pumpkin
This Instant Pot soup recipe is really really simple, but it does take a little effort. That effort comes from cutting the real pumpkin that you are going to use. You need a sharp knife and some patience. But it makes a total difference in the taste of the soup (fresh pumpkin is so good this time of year!).
Here is what you need:
- fresh pumpkin
- Fresno peppers or red jalapenos – either one will work
- vegetable broth
- lemon juice
- salt and pepper
First, roughly chop your pumpkin. See above on how to dice a pumpkin. Once your pumpkin is cut, add everything to you Instant Pot and mix well to combine. Then, close the lid of you Instant Pot, make sure the vent is set to sealed, and set to manual mode on high pressure for 15 minutes.
When the soup is done, release the pressure manually or let it release naturally. Then add in the lemon juice. Transfer the mixture to a high-speed blender or food processor and blend until smooth. You will probably have to blend it in a few batches (I did two batches in my Vitamix).
Finally, top with any toppings if you want and enjoy! We love topping it with some pumpkin seeds for a little crunch.
Can you make creamy pumpkin soup in the crockpot?
Yes, this creamy pumpkin soup can be made in the crockpot. The instructions are pretty similar, except you would want to put it on low for 6-8 hours or high for 3-4 hours. If making it in the crockpot, make sure you have a large enough crockpot to fit all the pumpkin.
Full instructions are in the recipe card below.
Can you freeze pumpkin soup?
To freeze, let the soup cool completely. Pour into glass jars (I love these weck jars). Leave about an inch of space at the top between the soup and the lid so it has room to expand. Place in the freezer and when you are ready to eat, let defrost in the fridge or in the sink for a few hours. Then just heat in a small saucepan or the microwave.
Substitutions for Instant Pot pumpkin soup
This pumpkin soup is super simple with not a lot of ingredients, which makes it customizable. Here are some suggestions to change it up or use what you have on hand:
- pumpkin – if you don’t have fresh pumpkin, you can use butternut squash or even sweet potatoes.
- nuts – if allergic to nuts, you can leave them out. The soup will still be creamy, but just missing a little bit of depth to it.
- broth – any kind of broth will work (veggie, chicken, or beef). If using chicken or beef, this recipe will no longer be vegan.
- spices – add some more spices to give it a little more pop. Chili powder, cumin, and paprika would be delicious.
To add more protein to Instant Pot pumpkin soup
In addition, if you want more protein, here are a few suggestions:
- shredded chicken – stir some in when it is done
- ground turkey or sausage (beef, pork, or turkey)
- bacon – crumbling on top would be delicious!
- a scoop or two of collagen – just make sure to use unflavored
- chickpeas or beans – a great option if you want to keep it plant-based
More healthy soup recipes
Instant Pot Pumpkin Soup
- 8 heaping cups diced pumpkin (1025 grams/about a 3.5-pound pumpkin)
- 1 cup diced onion (120 grams)
- 4 cloves garlic
- 2 fresno or red jalapeno peppers, roughly chopped and seeds still attached
- 1 cup cashews
- 5 cups vegetable broth
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 tablespoon lemon juice
- optional garnishes: pumpkin seeds, sliced jalapenos, red pepper flakes, pepper...
- Roughly chop your pumpkin. See above on how to dice a pumpkin. Once your pumpkin is cut, add everything to you Instant Pot and mix well to combine. Close the lid of you Instant Pot, make sure the vent is set to sealed, and set to manual mode on high pressure for 15 minutes.
- Top with any toppings and enjoy!
- Top with any toppings and enjoy!
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