Gluten-Free Instant Pot Recipes Soup Vegan

Instant Pot Pumpkin Soup

Instant Pot Pumpkin Soup | The Foodie Eats
88 Shares

Instant Pot Pumpkin Soup

Can you smell that? The first smells of Fall are in our kitchen. Not only is the weather about to be amazing, but we are super excited to share some recipes full of that warmth and spiciness that only Autumn can deliver. And this Instant Pot pumpkin soup is only the beginning! It’s both vegan (aka plant-based) and gluten-free, with a non-traditional flavor profile. So if you’ve never tried the combination of pumpkin, nutmeg, and cardamon – let this be the reason you try it out!

 

Don’t skip the cardamom!

I know that when I look at a recipe and I don’t know one of the ingredients, I am less likely to try it. Or at the very least… leave it out. But trust me on this! If you haven’t ever tried cardamom, try it now. Cardamom is a very strong and aromatic spice. It has a spicy, herbal, and citrusy character and goes very well with cinnamon, nutmeg, allspice, clove, and other aromatic spices. I actually tried this soup without it, just to see, and it was nothing special. It’s amazing what one spice can do to a flavor profile!

 

The Process

Instant Pot Pumpkin Soup | The Foodie Eats

Using the sauté setting – add oil, onions, and 1/2 teaspoon of salt. Cook until soft and translucent (about 3 – 4 minutes), stirring constantly to prevent burning/browning.

 

Instant Pot Pumpkin Soup | The Foodie Eats

Then add cauliflower florets, vinegar, and black pepper and continue cooking for another 3 minutes, stirring frequently.

 

Instant Pot Pumpkin Soup | The Foodie Eats

Add broth, pumpkin, cardamom, nutmeg, molasses, and 2 tsp. of salt – mix well.

 

Instant Pot Pumpkin Soup | The Foodie Eats

Lock lid and cook at high pressure for 5 minutes.

 

Instant Pot Pumpkin Soup | The Foodie Eats

Once cook time is complete, quick-release pressure, then remove lid.

 

Instant Pot Pumpkin Soup | The Foodie Eats

Using an immersion blender – blend soup until completely smooth. Or transfer to a high-powered blender (in batches). Remove the round insert from top of the blender and cover the hole with a towel. Blend slowly at first, increasing speed incrementally to avoid mess. Blend until incredibly smooth.

 

 

And as Always… Please Pin & Share the Love!

Instant Pot Pumpkin Soup | The Foodie Eats

 

★ Did you make this recipe? Please give it a star rating below!

Instant Pot Pumpkin Soup | The Foodie Eats
5 from 1 vote
Print

Instant Pot Pumpkin Soup

This Instant Pot pumpkin soup is both vegan (aka plant-based) and gluten-free with a non-traditional flavor profile that says Fall is here. 

Course Soup
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 8
Calories 124 kcal
Author The Foodie Eats

Ingredients

  • 1/2 cup yellow onion diced
  • 2 Tbsp. olive oil
  • 1 medium cauliflower head florets only
  • 2 1/2 tsp. sea salt divided
  • 1/2 tsp. black pepper
  • 2 Tbsp. apple cider vinegar
  • 4 cups vegetable broth
  • 15 oz pumpkin purée
  • 1/4 tsp. ground cardamom
  • 1/2 tsp. nutmeg
  • 1/4 cup molasses
  • 2 Tbsp. butter (vegan if preferred) optional

Instructions

  1. Using the sauté setting - add oil, onions, and 1/2 teaspoon of salt. Cook until soft and translucent (about 3 - 4 minutes), stirring constantly to prevent burning/browning. Then add cauliflower florets, vinegar, and black pepper and continue cooking for another 3 minutes, stirring frequently. 

  2. Add broth, pumpkin, cardamom, nutmeg, molasses, and 2 tsp. of salt - mix well. Lock lid and cook at high pressure for 5 minutes.

  3. Once cook time is complete, quick-release pressure, then remove lid.

  4. Using an immersion blender - blend soup until completely smooth. Or transfer to a high-powered blender (in batches). Remove the round insert from top of the blender and cover the hole with a towel. Blend slowly at first, increasing speed incrementally to avoid mess. Blend until incredibly smooth.

  5. Finally, add butter and mix well until fully melted. Serve and enjoy!

Recipe Notes

Top with your condiments of choice, like pumpkin seeds. Pictured with sautéed mushrooms, cashew cream, and green onions.

Nutrition Facts
Instant Pot Pumpkin Soup
Amount Per Serving
Calories 124 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Cholesterol 7mg 2%
Sodium 1104mg 46%
Potassium 318mg 9%
Total Carbohydrates 15g 5%
Dietary Fiber 2g 8%
Sugars 11g
Protein 1g 2%
Vitamin A 172.3%
Vitamin C 11.4%
Calcium 4.2%
Iron 7.3%
* Percent Daily Values are based on a 2000 calorie diet.
THIS POST MAY CONTAIN AFFILIATE LINKS. TO FIND OUT MORE VISIT OUR DISCLOSURE PAGE.
88 Shares

You Might Also Like

5 Comments

  • Reply
    Pumpkin Recipes | Instant Pot Resources
    September 3, 2017 at 7:53 am

    […] Pumpkin Soup (2) […]

  • Reply
    Katie
    January 27, 2018 at 5:49 pm

    I love Instant Pot soup recipes and how quickly they come together. This is perfect for the cold weather we’ve had here in Florida lately.

  • Reply
    Joan Bitterman
    October 3, 2018 at 7:32 am

    Could I double this recipe and still fit it into a 6-quart Instant Pot? I’m new at this IP game, but already foresee that my slow cooker is going to gather some dust.

    • Reply
      Chef Gary
      October 3, 2018 at 8:51 am

      Yes, I think that would work just fine. Though I might not double the cardamom since it has such a strong flavor. And it’s funny, we now use our slow cooker like twice a year!

  • Reply
    Thanksgiving Recipes | Instant Pot Resources
    October 3, 2018 at 8:00 pm

    […] Pumpkin Soup (1) […]

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.