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Instant Pot Pumpkin Soup | The Foodie Eats

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 124kcal
Author Gary White


  • 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


  • 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!


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


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