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close up view of Jamaican Pumpkin Soup served with a spoon

Vegan Instant Pot Pumpkin Soup

A warming pumpkin soup recipe that is just perfect for fall.
Course Main Course, Soup
Cuisine American, Vegan, Western
Prep Time 5 minutes
Cook Time 7 minutes
Servings 4
Calories 96kcal


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


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.



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.


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