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pumpkin soup in a bowl
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Instant Pot Pumpkin Soup (without cream)

Pumpkin soup without cream tastes just as good as with it. With warming spices like cinnamon and nutmeg, it is perfect for chilly fall days!
Course Soup
Cuisine American
Keyword dairy-free pumpkin soup, instant pot pumpkin soup, vegan and gluten-free soup
Prep Time 30 minutes
Cook Time 15 minutes
Total Time 45 minutes
Servings 4
Calories 313kcal
Author Saima Zaidi

Equipment

  • Instant Pot 6-quart Duo
  • Trivet with handles
  • Immersion blender OR stand blender

Ingredients

  • 2 small sugar pumpkins yield 22 ounces pumpkin flesh approximately
  • 1 cup water
  • 2 tbsp olive oil plus extra for drizzling
  • 1 ½ cups yellow onions chopped
  • 4 garlic cloves chopped
  • ½ tsp black pepper ground
  • ½ tsp cinnamon ground
  • ½ tsp nutmeg ground
  • ½ tsp sea salt to taste
  • 3 cups vegetable broth
  • 2 tbsp maple syrup or honey
  • 1 tbsp apple cider vinegar
  • 1 tbsp roasted pumpkin seeds optional (for garnishing)
US Customary - Metric

Instructions

Pressure cook the pumpkins

  • 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. Make sure the steam release vent is sealed. Press the pressure cooking button (high) and set the timer to 15 minutes. When the timer beeps, wait for the steam to escape naturally, then open the pot.
  • 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.

Make the soup

  • 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.
  • 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.
  • 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.
  • With the help of an immersion blender, puree the soup until thick and creamy. Top with roasted pumpkin seeds, a drizzle of olive oil, and freshly cracked black pepper. Serve hot.

Notes

  1. Don’t skip sautéing the onions, garlic, pumpkin and spices. This is what builds flavor and saves the soup from being bland.
  2. How to roast pumpkin seeds: 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 until crunchy.
  3. 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!

Nutrition

Serving: 1bowl | Calories: 313kcal | Carbohydrates: 60g | Protein: 8g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 1013mg | Potassium: 2452mg | Fiber: 5g | Sugar: 29g | Vitamin A: 58268IU | Vitamin C: 67mg | Calcium: 180mg | Iron: 6mg