Instant Pot Pumpkin Soup (without cream)

Instant Pot pumpkin soup without cream tastes just as good as with it. In fact, you won’t miss the cream at all. With warming spices like cinnamon and nutmeg and a dash of maple syrup, this thick soup is so perfect for chilly fall days and holidays. Vegan, dairy-free, and gluten-free!

Try this Irish vegetable soup and this gypsy soup if you like clean and wholesome vegetarian soups.

This dairy free pumpkin soup is made without much effort and is loaded with flavor. Try it for Thanksgiving or whenever you want healthy comfort food.

When I made the soup for the first time, I couldn’t believe how delicious and creamy it was without any heavy cream. I really didn’t miss the cream at all, and in fact, the flavor of the fresh pumpkin seemed more pronounced without dairy. And the texture was so smooth and thick. Win!

However, if you like the idea of cream in soups, try adding a little coconut cream or coconut milk. It is light and healthy, and will add a pleasing coconut aroma to the soup.

One more thing worth noting: I cooked the pumpkin in the instant pot for convenience. If you have an instant pot, guys, this is the perfect appliance for making pumpkin puree easily and quickly! I refuse to struggle with peeling and carving a raw pumpkin. It is too much effort and requires some muscle power with a knife. FORGET ABOUT IT. Instead just place a whole pumpkin inside the instant pot (one that will fit) and pressure cook it for 15 minutes. All you have to then do is scoop out the seeds and the skin will literally peel off on its own. No fuss at all.

Which pumpkin to buy for soup?

Pie pumpkins, also called sugar pumpkins, are the best for making soup. Choose small and heavy pumpkins that will fit inside the 6 quart instant pot. Those giant-sized carving pumpkins that come around Halloween are certainly edible, but they are stringy and not as sweet as sugar pumpkins.

Can pumpkin soup be made with canned pumpkin?

Please do not use the canned stuff! If what you are looking for is a fresh and tasty soup packed with comforting flavor, go that extra step and make pumpkin soup with fresh pumpkin.

Now, I do realize that sugar pumpkins make an appearance only in the fall, but there is a way out. If sugar pumpkins are out of season and you want to make pumpkin soup from scratch in, say, February, use a different variety of pumpkin, like kabocha squash. In fact, you can use any kind of winter squash like buttercup squash, Red Kuri squash, or Hubbard squash. These are usually available in most supermarkets from late summer to mid-winter.

Of course, you always have the option of making a large batch of pumpkin puree and storing it in your freezer in portions so that you can enjoy pumpkin soup the year round. Make the most of the pumpkin season when there are plenty of pumpkins going around for everyone.

What if I don’t have an instant pot?

If you don’t have an instant pot, make use of your oven to cook the pumpkin. Cut the pumpkin in half and scoop out the seeds. Rub the cut side with olive oil and salt and place it cut-side down on a baking sheet lined with parchment paper. Roast in a pre-heated oven at 400 F for one hour.

When the pumpkin halves are cool enough to touch, peel away the skin to get the pumpkin flesh. As you can see, it takes more effort and time to cook the pumpkin in the oven, so I prefer to do it in a pressure cooker. But the oven is your best friend if the former is not an option.

Ingredients and substitutions

Note: exact amounts are mentioned in the recipe card further down

• Sugar pumpkins – I used two small ones and they both fit quite snugly inside my Instant Pot 6-quart Duo!
• Olive oil
• Yellow onion (chopped)
• Garlic cloves (chopped)
• Ground spices – black pepper, cinnamon, nutmeg
• Sea salt
• Vegetable broth
• Maple syrup – enhances the sweetness of the pumpkin. Sub with honey if you want, but the soup will not be vegan any more. If you still want a vegan soup, peel and chop a Royal Gala apple and add it to the soup along with the pumpkin.
• Apple cider vinegar – adds a kick to the soup
• Roasted pumpkin seeds (for garnishing) – these add a lovely crunch, but you can also use your favorite greens for garnishing the soup.

Instructions

Step 1: Cook the pumpkin

1. Pour one cup water in the steel insert of your instant pot and place a trivet with handles at the bottom. Keep the pumpkins on the trivet and close the lid. Pressure cook on high for 15 minutes with a natural pressure release.
2. Lift out the trivet with the pumpkins. Allow them to cool down a bit, then cut into halves. Scoop out the seeds. Peel off the skin (it will slide off easily) and what you will get is seedless, skinless pumpkin flesh. Put it in a bowl.

Step 2: Make the soup

1. Rinse the steel insert in which you cooked the pumpkins and put it back in the pot. Press sauté (medium), and add the olive oil. When the oil is hot, add the onions and garlic and cook for 2-3 minutes.
2. Add the pumpkin flesh. Tip in the ground spices and salt and sauté for 5 minutes. If you find the pumpkin sticking to the bottom, add a few splashes of water or broth to deglaze.
3. Add the vegetable broth and cook for 5 minutes or until the liquid is bubbling. Cancel sauté and add the maple syrup and apple cider vinegar. Stir to mix well with the soup.
4. With the help of an immersion blender, puree the soup until thick and creamy. Top with roasted pumpkin seeds (pepitas), a drizzle of olive oil, and freshly cracked black pepper. Serve hot.

Top Tips

• Don’t skip sautéing the onions, garlic, pumpkin and spices. This is what builds flavor and saves the soup from being bland.
• Roasted pumpkin seeds or pepitas add a nice crunch to soup, so do try them as a garnish. You can buy ready roasted seeds or roast your own for maximum flavor. Just tip in a few tablespoons of seeds in a hot frypan, add a tiny bit of olive oil, salt, and pepper and stir for 2-3 minutes on high heat. You can roast them in the oven too if it is already in use, but I wouldn’t fire up the oven specially for roasting a few pumpkin seeds.
• If you don’t have an immersion blender, wait for the soup to cool down completely, then blend in your stand blender. Do make sure the soup is not hot or the lid of your blender will fly off, splattering the soup everywhere!

Serving Suggestions

This pumpkin soup is delicious by itself, but you can make a cozy meal by serving it with any of the following:

• Bread – you can never go wrong with some warm, crusty bread on the side with pumpkin soup. Garlic bread, focaccia or a loaf of French bread would work.
• Grilled cheese sandwich – The warm, melting cheese along with soup is heaven!
• Salad – A mixed salad with your favorite greens and a vibrant dressing always goes well with soup. Try pairing the soup with this roasted beetroot and pumpkin salad.

Variations

• Want a curried flavor? Instead of the warming fall spices used in this soup, you can skip these and add a mix of turmeric, cayenne (or smoked paprika for less heat), and cumin for a curried pumpkin soup. Or just use one teaspoon curry powder if you don’t have these individual spices.
• For a Thai twist, add Thai red curry paste and ginger paste instead.

Storage, freezing, and reheating instructions

• Refrigerator: Keep the soup in a covered container for up to four days.
• Freezer: This dairy-free pumpkin soup freezes well. Keep it in a freezer safe container for up to four months.
• Reheating (stovetop): Reheat soup from the fridge in an open saucepan on medium heat. Since the soup will thicken after being cooled, you might have to loosen it a bit with some hot water or broth. If the soup is frozen, allow it to thaw in the fridge overnight before reheating it in a saucepan on the stove.
• Reheating (instant pot): Pour the soup (cold from the fridge or frozen) into the steel insert and add 1/2 to 1 cup water or broth. Pressure cook on high for 2 minutes and the soup will be as good as new.