Instant Pot Pumpkin Soup

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Instant Pot Pumpkin Soup can is made with fresh pumpkin and is pureed into a super creamy and smooth soup that’s full of delicious fall flavor and garnished with roasted pumpkin seeds for a little crunchy texture.

» For more great soups try Instant Pot White Chicken Chili or Instant Pot Caramelized Carrot Soup.

A bowl of pumpkin soup with pumpkin seeds on top
 

I’m always on the lookout in September for pumpkins to hit the produce department so I can make this soup. Cooking a fresh pumpkin to make soup is somehow incredibly satisfying. It signals fall at my house when the pumpkin soup hits the table.

You don’t have to use fresh pumpkin for this recipe. It can be substituted with pumpkin puree. However, I think the flavor and texture of fresh is worth the extra work. Plus, then you can make air fryer pumpkin seeds! If you love this soup you really should try this butternut squash soup.

A bowl of pumpkin soup with pumpkin seeds on top

Ingredients Needed for Pumpkin Soup

The best part is that you don’t need to add a lot of extra ingredients to this soup. The pumpkin really speaks for itself. We keep it really simple with just some onion, garlic, salt and pepper. Then we add chicken or vegetable broth to smooth it out.

  • Pumpkin – You’ll need a medium-sized cooking pumpkin that’s about 2 pounds, before peeling.  peeled, deseeded and chopped into small chunks (about 2 lbs before peeling) – See the note about what type of pumpkin to use below
  • Olive oil – You will need olive oil for cooking. It is a healthy choice for oil. However, you can use canola oil or any other cooking oil as well.
  • Onion – Finely chopped onions set the base for this soup. You can use white or red onions for this recipe. I prefer using white onions because of their savory flavor.
  • Garlic – Garlic adds a depth of flavor to this soup.
  • Salt and pepper
  • Chicken or vegetable broth
  • Cream – this is optional. Some people really like cream in this soup, but we’ve made it both way and liked it just as much with as without. You can use heavy cream, half and half, or a non-dairy substitute.
  • Roasted pumpkin seeds – for garnish, optional

What Type of Pumpkin to Use

A pumpkin

You can eat any type of pumpkin, however they vary quite a bit in flavor and texture. Carving pumpkins tend to be more watery and fibrous than other types of pumpkins. If you’re getting your pumpkin from a farm, ask the grower which one is best for cooking with.

In the store, you might not find a label on the pumpkin that says what type it is, but if you’re lucky look for a Cinderella pumpkin or a pie pumpkin. I’ve been lucky to find a display of pumpkins inside the store that are clearly labeled as cooking pumpkins.

Read more about eating pumpkins.

How to Make Instant Pot Pumpkin Soup

Start by peeling and chopping the pumpkin. You’ll need a sharp knife for this, so you can cut the tough skin off. Just make them in large chunks.

pumpkin chunks

Turn sauté mode on, add the olive oil and let that get hot. When the oil starts to shimmer, add the onion and pumpkin chunks. Sauté them for 5 minutes, stirring occasionally. When they’re just about done, add the garlic. It just needs to become aromatic – maybe 30 seconds. Any longer and it might burn.

Raw pumpkin soup ingredients

Turn off sauté mode and add the broth, salt and pepper. Stir everything up, deglaze the pot by scrapping the browned bits off the bottom. Close the lid of the Instant Pot and make sure the valve is set to pressurize. Press the pressure cook button and set the time for 9 minutes.

Cooked pumpkin soup ingredients in the Instant Pot

When time is up allow the pressure to release naturally for 5 minutes then manually release the rest. Use a stick blender to puree the soup in the pot, until smooth and creamy. It takes just slightly longer than you think it will to get the soup super creamy and silky. Don’t stop pureeing too soon, or you won’t get it to the right consistency.

Pumpkin soup in the Instant Pot

If you don’t have a stick blender, you can pour the soup into a blender in batches to puree it. Remember to leave the top insert off the blender and cover it with a towel instead, since the hot liquid will cause too much pressure to build up inside.

I’d suggest now tasting the soup to see if you want to add the cream or not. It’s very good without it, so why add the extra calories, I say. But you might like that extra bit of creaminess, and if so, now is the time to add the cream and stir.

Serve the soup with roasted pumpkin seeds or chopped green onions for garnish.

One a side note, we also really love serving this pumpkin soup in a small cooked pumpkin. You can cook the pumpkin in the Instant Pot too (here’s our recipe), or roast it in the oven. Hollowed out, it makes the perfect vessel for the soup.

A bowl of pumpkin soup with pumpkin seeds on top

» Check out our Instant Pot Cooking Times Cheat Sheet so you never have to look up times again for your favorite foods you make in the pressure cooker. Print or bookmark it so you always have it handy!

Why Use An Instant Pot?

The Instant Pot is one of the most useful kitchen appliances you can buy, because it drastically cuts down on the cooking time for developing flavors in soups and stews, getting tough cuts of meat tender, and even baking a cheesecake. And there are many accessories that will help you get more out of your Instant Pot.

If you don’t have one yet, check out our guide on which one to buy. Also see our guide to How to Use an Instant Pot for more information.

Frequently Asked Questions

What can I add to make the soup creamier?

If you want, you can add coconut milk, cream, half and half, soy milk, or Greek yogurt.

Can I use pre-made pumpkin puree instead of fresh pumpkin?

Yes, you can. If you are looking for a quick fix, adding pumpkin puree is a good choice. Just make sure to grab pumpkin puree and not pumpkin pie filling. One is plain and the other has sugar and pumpkin pie spice added.

Main Dishes to Serve This With

This is a great side dish to serve with just about any main dish protein. I like to serve it with chicken and pork. Here are a few options to enjoy:

Tips & Notes

  • Serve in a hollowed out pumpkin for extra effect.
  • Cream can be substituted with canned coconut milk, Greek yogurt or soy milk, if desired.
  • Blending the soup longer will make the consistency of the soup creamier.
  • If you must use canned pumpkin in place of fresh, you will need 2 cans of pumpkin puree.

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A bowl of pumpkin soup with pumpkin seeds on top

Instant Pot Pumpkin Soup

Instant Pot Pumpkin Soup can is made with fresh pumpkin and is pureed into a super creamy and smooth soup that's full of delicious fall flavor and garnished with roasted pumpkin seeds for a little crunchy texture.

Note: Made in a 6-qt Instant Pot

5 from 6 votes
Prep Time 10 mins
Cook Time 9 mins
Pressurize Time 10 mins
Total Time 29 mins
Course Soup
Cuisine American
Servings 6 Servings
Calories 162 kcal

Equipment

Ingredients
  

  • 1 tablespoon olive oil
  • 1 onion finely chopped
  • 1 clove garlic minced
  • 1 small pumpkin peeled, deseeded and chopped into small chunks (about 2 lbs before peeling)
  • 3 cups chicken or vegetable broth
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1/2 cup cream
  • Roasted pumpkin seeds for garnish

Instructions
 

  • Turn on saute mode, then add the olive oil. When hot, add the onions and pumpkin chunks. Saute for 5 minutes, stirring occasionally. Add garlic for 30 seconds to become fragrant but not burn.
  • Turn off saute mode and add the broth, salt and pepper. Stir to combine and scrape the brown bits off the bottom. Close the lid of the Instant Pot and make sure the valve is set to pressurize. Press the Pressure Cook button and set the time for 9 minutes.
  • Let pressure release naturally for 5 minutes and then manually release the rest. Use a stick blender to puree the soup in the pot, until smooth and creamy.
  • Add the cream and stir.
  • Serve with roasted pumpkin seeds for garnish.

Notes

  • Serve in a hollowed out pumpkin for extra effect.
  • Cream can be substituted with canned coconut milk, Greek yogurt or soy milk, if desired.
  • If you must use canned pumpkin in place of fresh, you will need 2 cans of pumpkin puree.

Nutrition

Calories: 162kcalCarbohydrates: 18gProtein: 3gFat: 10gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 27mgSodium: 828mgPotassium: 911mgFiber: 1gSugar: 7gVitamin A: 19591IUVitamin C: 30mgCalcium: 74mgIron: 2mg
Keyword Pumpkin
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A bowl of pumpkin soup with pumpkin seeds on top

6 thoughts on “Instant Pot Pumpkin Soup

  1. AISilva says:

    5 stars
    I was JUST asking my kids if they would like pumpkin soup this halloween season, but I’ve never made it before. This intsant pot pumpkin soup looks so good, I can’t wait to try it!

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