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.
Servings 8
Calories 124kcal
Ingredients
- ½ cup yellow onion diced
- 2 Tbsp. olive oil
- 1 medium cauliflower head florets only
- 2 ½ tsp. sea salt divided
- ½ tsp. black pepper
- 2 Tbsp. apple cider vinegar
- 4 cups vegetable broth
- 15 oz pumpkin purée
- ¼ tsp. ground cardamom
- ½ tsp. nutmeg
- ¼ cup molasses
- 2 Tbsp. butter (vegan if preferred) optional
Instructions
- Using the sauté setting - add oil, onions, and ½ 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.
- Add broth, pumpkin, cardamom, nutmeg, molasses, and 2 tsp. of salt - mix well. Lock lid and cook at high pressure for 5 minutes.
- Once cook time is complete, quick-release pressure, then remove lid.
- 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.
- Finally, add butter and mix well until fully melted. Serve and enjoy!
Notes
Top with your condiments of choice, like pumpkin seeds. Pictured with sautéed mushrooms, cashew cream, and green onions.
Nutrition
Calories: 124kcal | Carbohydrates: 15g | Protein: 1g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 7mg | Sodium: 1104mg | Potassium: 318mg | Fiber: 2g | Sugar: 11g | Vitamin A: 8615IU | Vitamin C: 9.4mg | Calcium: 42mg | Iron: 1.3mg