Simple, practical, and full of everyday flavour, Vegan Pumpkin Soup (Instant Pot) is a vegan, vegetarian American soup made with oil, finely chopped onion, and of garlic in about 35 minutes. The recipe lays out the ingredients and each cooking step clearly, so you can adjust seasoning, texture, and serving size for your own kitchen.

Recipe Snapshot

  • Prep time: 10 minutes
  • Cook time: 25 minutes
  • Total time: 35 minutes
  • Yield: 4
  • Category: Soup
  • Cuisine: American

Ingredients

  • 1 tsp oil (, or use 2 tbsp broth to saute)
  • 1/2 cup finely chopped onion
  • 2 cloves of garlic (chopped)
  • 1/2 inch ginger (chopped)
  • 1 green chili (chopped (use half for less heat or use 1 tbsp chopped bell pepper))
  • 1/2 tsp dried thyme
  • 1/4 tsp cayenne
  • 1 cup pumpkin puree (, (canned 100% pumpkin, not pumpkin pie mix) or mashed cooked pumpkin, or use 3 cups/450 gm cubed pumpkin))
  • 1 apple (chopped (or use 1 cup more pumpkin puree))
  • 1 tsp soy sauce (tamari for gluten-free, (optional))
  • 1/4 cup cashews (, use 1/3 cup for creamier, For nut-free use 1/4 cup pumpkin seeds, or 1/2 cup white beans or 1/2 cup coconut cream with 2 cups of broth instead of 2.5 cups)
  • 2 cups veggie broth or water (, 2.5 cups for thinner)
  • 1/2 tsp salt
  • sugar/sweetener if needed
  • garnish with pepper flakes or black pepper and pumpkin seeds

Method

  1. Select saute on the Instant pot. Add a tsp of oil. Add onion, garlic, ginger, chili and a pinch of salt. Cook until translucent.
  2. Add the thyme, cayenne, pumpkin puree, apple, cashews, soy sauce if using, broth and salt and mix well. Cancel saute, Select manual for 12 minutes.
  3. Let the pressure release naturally once the pressure cooking time is up.
  4. Blend using immersion blender or regular blender(carefully). Reheat to bring to a boil to thicken or reheat before serving. Taste and adjust salt, add some sweetener if needed, i like to add about a 1/2 tsp sugar. Serve garnished with pepper flakes/black pepper and pumpkin seeds or croutons.
  5. Stove top Saucepan: S aute the onion, garlic, ginger, chili over medium heat in a saucepan. Add the rest of the ingredients, partially cover and bring to a boil. Continue to cook for 15 minutes. Blend and bring to a boil, taste and adjust flavor, garnish and serve.
  6. Store: Refrigerate for upto 4 days. Freeze for upto a month.

Kiyaan Singh’s Kitchen Note

Keep this recipe as a working base: cook once as written, then adjust spice, texture, and serving style for your own table.