Dump and Start Instant Pot Pumpkin Soup + Stovetop Version {Gluten Free, Low Carb, Keto, Paleo, Whole30}

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This Vegan Instant Pot Pumpkin Soup is a simple yet impressive soup that is easy on the prep, but big on flavour and ready in less than 20 mins. Suitable for Vegan, Low Carb, Keto, Paleo, Whole30 and Gluten Free Diets. Post includes Weight Watchers points.

a bowl of instant pot pumpkin soup served with a spoon and cloth napkin

This Vegan Instant Pot Pumpkin Soup is everything I love about fall food. It is sweet and velvety, with a little hint of spice. Bursting with flavor, luxurious and satisfying, it’s hard to believe that this is a healthy soup that requires almost no effort to make.

I also loooooove how versatile this vegan pumpkin soup is. This recipe uses the combination of curry powder, ginger, garlic and coconut milk. This makes it a rather warming, fragrant and creamy soup all at the same time. Which is exactly what you need for chilly days or nights.

And peeps, this Instant Pot pumpkin soup recipe can be made all sorts of different combinations of spices. Trust me because I have tried them all! Some of my very favourite options include:

  • sage
  • cardamom
  • coriander
  • harissa
  • smoked paprika
  • red chili flakes

2 cups of vegan pumpkin soup on a table with pepper and pumpkin seeds

Vegan Instant Pot Pumpkin Soup – Why You Will Love It!

The great thing about this pumpkin soup is all about quick, easy and affordable. And here are just some of the reasons you will absolutely looooove this easy pumpkin soup recipe:

  1. This vegan pumpkin soup is a frugal meal that is oh-so satisfying. Made with everyday, inexpensive pantry staples.
  2. It is SO quick and easy! Yeap, this is a true dump and start Instant Pot recipe that is ready to serve in just minutes.
  3. Immensely adaptable. There are virtually limitless ways you can adapt and vary the flavors to suit your tastes and mood. Folks, this is one delicious soup that will never be boring.

Vegan Pumpkin Soup Tools

KITCHEN TOOLS, UTENSILS & APPLIANCES  NEEDED

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Here are some of the items you will need to make this recipe.

So, are you ready to learn how to make this Vegan Instant Pot Pumpkin Soup? Then gather up your ingredients and I will show you……

How To Make Vegan Instant Pot Pumpkin Soup

Get the complete ingredients list and instructions from the recipe card further down below.

Instant Pot Pumpkin Soup Recipe Ingredients:

  • cooking spray
  • pumpkin, peeled and cubed
  • carrot, peeled and chopped
  • green onions (scallions), sliced
  • 2 large tomatoes chopped
  • ginger purée
  • garlic purée
  • curry powder 
  • vegetable stock
  • salt
  • half fat coconut milk

Instant Pot Pumpkin Soup Recipe Instructions:

  1. Add all of the ingredients including the Sea Salt Flakes to the Instant Pot insert.
  2. Place the lid on your Instant Pot and lock. Set the vent to ‘sealing,’ position.
  3. Select the manual or pressure cook button (depending upon the Instant Pot model), select high pressure and set the timer to 7 minutes.
  4. When cooking time is done, perform a quick pressure release.
  5. Then let the curried pumpkin soup cool for a few mins before puréeing with an Immersion blender.
  6. Dish up into bowls, add the toppings of your choice, and serve.cooked vegan pumpkin soup inside the instant pot

Instant Pot Pumpkin Soup Tips

  • Cook time does not include time for the Instant Pot to come up to pressure, or for the pressure to release.
  • For a thicker soup reduce the liquid by about a half of cup. For a thinner soup add an extra cup of stock.
  • If not vegan, feel free to use chicken stock instead of vegetable stock.
  • You can also make this soup with full fat coconut milk if desired.
  • Using green onions gives you all the flavor without the longer cook time.bowl of finished soup placed next to the instant pot

Vegan Pumpkin Soup with Almond Milk

This is a Vegan Pumpkin Soup with coconut milk. But if you prefer to make your vegan pumpkin soup with almond milk instead, no problem! Simply swap in almond milk for the coconut milk and you are all good.

Pumpkin Carrot Soup

Why not make this even more of a Pumpkin Carrot Soup by replacing half the pumpkin for carrots? Delicious!

Can You Freeze Instant Pot Pumpkin Soup?

Yeap. This vegan pumpkin soup is freezer-friendly, which makes it an ideal meal prep solution. Simply whip up a batch (or 2 or even 3) then store in the freezer until you’re ready to use. Just follow these easy steps for freezing, thawing and reheating your Instant Pot pumpkin soup:

How To Freeze Vegan Instant Pot Pumpkin Soup

  • Let the vegan pumpkin soup cool down, then transfer into these very handy Ziploc freezer bags.
  • Squeeze out all the extra air and seal the bags.
  • Label the bags and then lay them flat in the freezer.
  • Store the Instant Pot pumpkin soup in the freezer up to 3 months.

How To Thaw Instant Pot Pumpkin Soup From Frozen

  • Remove the frozen pumpkin soup from the freezer the night before needed and let it thaw in the fridge.
  • For a faster thaw, place the vegan pumpkin soup in your microwave and thaw following the microwave’s instructions.

How To Reheat Instant Pot Pumpkin Soup

  • Transfer the thawed pumpkin soup into a microwave-safe bowl and reheat in a microwave.
  • To reheat on the stovetop, transfer the thawed vegan pumpkin soup into a soup pot or saucepan and heat over low to medium heat.top down view of a bowl filled with vegan pumpkin soup

Instant Pot Pumpkin Soup Toppings

As mentioned earlier, one of my favourite things about this pumpkin soup recipe is how versatile it is. Not only can you make this soup with all sorts of different combinations of spices, you can garnish it with an unlimited array of toppings.

Following are some of the tried and true toppings options that I love. But I encourage you to experiment and come up with your own favourites as well!

  • apple slices
  • pumpkin seeds
  • chopped pecans
  • kale chips
  • shredded coconut
  • fried sage leaves
  • tortilla chipsclose up of a finished bowl of instant pot pumpkin soup garnished with pumpkin seeds

Weight Watchers Points in Vegan Pumpkin Soup

There is just 1 Freestyle SmartPoint in a serving of this Vegan Instant Pot Pumpkin Soup. Yaye!

Vegan Pumpkin Soup Serving Suggestions

Homemade Corn Tortillas.

Air Fryer Crispy Tofu.

Dump and Start Instant Pot Mexican Quinoa.

Instant Pot Soups

Here are a few other Instant Pot soups you might like.

Curried Instant Pot Carrot soup.

Instant Pot Butternut Squash Soup.

Instant Pot Chicken Noodles Soup.

Other Vegan Soup Recipes

Creamy Instant Pot Tomato Soup + Stovetop Version.

Easy Vegan Butternut Squash Soup with Peanut Butter.

Instant Pot Mexican Lentil Soup.

Low Carb Instant Pot Cauliflower Soup.

Halloween Soup

I think I might serve this Vegan Pressure Cooker Pumpkin Soup on Halloween night and probably bonfire night too.  Not only that, but I have managed to convince my American friend to serve this up on Thanksgiving. And guess who has been invited along for that? OK, so I am shameless in my ‘eating as much pumpkin as I can’ ploys.

Luckily we live near my OH’s aunt and uncle’s Kitchen Garden. They grow quite an extraordinary amount of pumpkins and squashes. Their kitchen garden was established to feed about 30 people almost exactly 200 years ago. And they have kept it going, so that the garden is still as productive as it always was. That means they have plenty of spare vegetables. So I never run out of pumpkins. Ever.

a mug of vegan pumpkin soup

Thank you for reading my Pressure Cooker Pumpkin Soup recipe. And please come visit again as I continue dreaming up recipes, traditional African recipes, African fusion recipes, Sierra Leone recipes, travel plans and much more for you. Thanks for visiting Recipes from a Pantry, UK food blog.

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Get The Vegan Instant Pot Pumpkin Soup Recipe

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close up view of Jamaican Pumpkin Soup served with a spoon
Print Recipe
4.75 from 4 votes

Vegan Instant Pot Pumpkin Soup

A warming pumpkin soup recipe that is just perfect for fall.
Prep Time5 minutes
Cook Time7 minutes
Course: Main Course, Soup
Cuisine: American, Vegan, Western
Servings: 4
Calories: 96kcal
Author: Bintu Hardy

Ingredients

Vegan Instant Pot Pumpkin Soup Ingredients:

  • cooking spray for stovetop version
  • 1.75 lbs (800g) pumpkin peeled and cubed
  • 1 large carrot peeled and chopped
  • 4 green onions (spring onions) sliced
  • 2 large tomatoes chopped
  • 1 tsp ginger purée
  • 1 tsp garlic purée
  • 1 tsp curry powder or to taste
  • 3 cups (750 ml) vegetable stock
  • 1/4 cup (59 ml) half fat coconut milk
  • salt and pepper to taste

Instructions

Instant Pot Pumpkin Soup Instructions:

  • Add all ingredients to the Instant Pot insert. Place the lid on your Instant Pot and lock. Set the vent to 'sealing,' position.
  • Select the manual or pressure cook button (depending upon the Instant Pot model), select high pressure and set the timer to 7 minutes.
  • When cook time is done, release the pressure with a quick pressure release.
  • Then let the curried pumpkin soup cool for a few mins before puréeing with an immersion blender.
  • Dish up into bowls, add the toppings of your choice, and serve.

Vegan Pumpkin Soup Stovetop Instructions:

  • Heat a soup pot on stovetop over medium heat and spray bottom with cooking spray.
  • Add in the sliced green onions and sauté for 30 seconds.
  • Then add ginger, garlic, curry powder, pumpkin and carrot and stir for 1 minute so the flavors develop.
  • Pour in the stock and tomatoes, add salt and pepper, and bring the mixture to a boil.
  • Reduce the heat and simmer for about 10 minutes, until the pumpkin is soft.
  • Switch off heat and allow the soup to cool. Then purée using an immersion blender.
  • Next, add in the coconut milk mix well and adjust the seasonings to suit your taste.
  • Warm the curried pumpkin soup thoroughly and garnish with toppings of your choice before serving.
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Video

Notes

Instant Pot Pumpkin Soup Tips

  • Cook time does not include time for the Instant Pot to come up to pressure, or for the pressure to release.
  • For a thicker soup reduce the liquid by about a half of cup. For a thinner soup add an extra cup of stock.
  • If not vegan, feel free to use chicken stock instead of vegetable stock.
  • You can also make this soup with full fat coconut milk if desired.
  • Using green onions gives you all the flavor without the longer cook time.

Instant Pot Pumpkin Soup Weight Watchers Points

There is just 1 Freestyle SmartPoint in a serving of this vegan pumpkin soup recipe.

Vegan Pumpkin Soup Serving Suggestions

Homemade Corn Tortillas.
Air Fryer Crispy Tofu.
Dump and Start Instant Pot Mexican Quinoa.

Nutrition

Calories: 96kcal | Carbohydrates: 21g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Sodium: 733mg | Potassium: 902mg | Fiber: 3g | Sugar: 10g | Vitamin A: 20450IU | Vitamin C: 29.9mg | Calcium: 62mg | Iron: 2.1mg

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4.75 from 4 votes

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Recipe Rating




22 Comments

  1. 5 stars
    This delicious curried pumpkin soup recipe was a real hit with the family! The taste, smell and texture was fabulous. This is one fall recipe I’ll be making again and again.

  2. Any time I see a pumpkin soup with curry, I immediately start to feel warm inside 🙂 And I love the use of coconut milk for this one – that sounds so good! Hope you have a warm and wonderful Halloween…

  3. Ppppplease can I come and visit OH’s kitchen garden, it sounds historically & gastronomically heavenly! At the very least I think we deffo need to see pics of it ~ pretty please 😉
    Janie x
    PS great soup!