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Overhead shot of Instant Pot pumpkin soup garnished with pumpkin seeds, chili pepper, and pepper. Next to it is more sliced peppers and another bowl.
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4.34 from 3 votes

Instant Pot Pumpkin Soup

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, and Whole30 approved!
Course Appetizer, Main Course, Soup
Cuisine American
Keyword creamy pumpkin soup, Instant Pot pumpkin soup, spicy pumpkin soup, vegan pumpkin soup
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 9 cups
Calories 189kcal
Author Kelly

Ingredients

  • 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...

Instructions

Instant Pot

  • 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.
  • When the soup is done, release the pressure manually or let it release naturally. Add your 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).
  • Top with any toppings and enjoy!

Crockpot

  • Roughly chop your pumpkin. See above on how to dice a pumpkin. Once your pumpkin is cut, add everything to your crockpot and mix well to combine. Make sure you have a large enough crockpot to fit everything. Cook on low for 6-8 hours or on high for 3-4 hours.
  • When the soup is done, add in your lemon juice and transfer the mixture to a high-speed blender or food processor. Blend until smooth. You will probably have to blend it in a few batches (I did two batches in my Vitamix).
  • Top with any toppings and enjoy!

Nutrition

Serving: 11/2 cups | Calories: 189kcal | Carbohydrates: 22g | Protein: 9g | Fat: 9.7g | Saturated Fat: 1.8g | Polyunsaturated Fat: 1.7g | Monounsaturated Fat: 5.2g | Potassium: 773mg | Fiber: 2g | Sugar: 7.9g | Vitamin A: 14594IU | Vitamin C: 23mg | Calcium: 53mg | Iron: 3mg