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Instant Pot Butternut Squash Soup

Make quick and easy butternut squash soup by preparing it in the Instant Pot. Butternut squash is hearty, sweet, and filling, and it pairs perfectly with carrots, warm spices, and creamy coconut milk for a velvety smooth Instant Pot butternut squash soup that’s ready in 30 minutes! 

Two bowls of butternut soup topped with pumpkin seeds.

Why You’ll Love This Recipe

Savory Instant Pot butternut squash soup has a perfect balance of sweet and spicy, and it’s naturally vegandairy-free, and gluten-free. When you need a dinner idea that’s quick and easy – make my healthy pressure cooker soup a part of your regular rotation. 



What You Need To Make This Recipe

  • Coconut Oil: Saute the vegetables in coconut oil. You can also use olive oil or avocado oil.
  • Butternut Squash: One butternut squash (3-4 pounds) works well in this soup. Select one that is firm and blemish-free. You can also cut the prep time by purchasing store-bought butternut squash.
  • Carrot: The combination of sweet carrots and creamy butternut squash is delicious.
  • Onion: Use a yellow or white onion to cut the natural sweetness of the other ingredients.
  • Garlic: I suggest using four garlic cloves, but measure with your heart.
  • Vegetable Broth: Use store-bought vegetable broth or Vegetable Better than Bouillon and water.
  • Spices: Season the soup with turmeric, smoked paprika, cayenne, salt, white pepper, and rubbed sage.
  • Coconut Milk: Use one can of full-fat coconut milk. You can also use heavy cream or half-and-half. 

How to Prepare Butternut Squash for the Soup

  • Cut off the ends and peel the skin using a vegetable peeler.
  • Slice the squash in half and use a spoon to scoop out the seeds.
  • Cut the squash into 1-inch cubes using a sharp knife.

How to Make Instant Pot Butternut Squash Soup

The full recipe with measurements is in the recipe card below. 

Step 1: Warm coconut oil in the Instant Pot and saute butternut squash, carrot, onion, and garlic cloves.

Butternut squash and other vegetables cooking in the Instant pot.

Step 2: Add the spices and saute for another 1-2 minutes.

Spices added to the butternut squash.

Step 3: Stir in the vegetable broth. Secure the lid and set the Instant Pot to manual high pressure for 10 minutes, followed by a 10-minute natural release.

Vegetable stock poured over the vegetables.

Step 4: Puree the soup using an immersion blender or transfer the mixture to a blender.

Pureeing the soup with an Immersion blender.

Step 5: Add coconut milk and stir to combine. Garnish with toasted pepitas and serve with warm bread.

A scoop of instant pot butternut squash soup.

Make Butternut Squash Soup in a Slow Cooker

  1. Add the ingredients to the Crockpot, apart from the coconut milk.
  2. Cook on low for 8 hours or high for 6 hours.
  3. Use an immersion blender to puree until smooth. You can also transfer the mixture to a blender if you prefer.
  4. Add the coconut milk and stir to combine. Garnish with toasted pepitas and serve with warm bread.

Expert Tips

  • Cut the vegetables the same size to ensure they cook at the same rate. 
  • If you’re super short on time, skip sauteing the vegetables and throw all the ingredients in the Instant Pot.

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Two bowls of butternut soup topped with pumpkin seeds.

Garnish and Toppings for the Soup

  • Fat: Bacon Bits
  • Herbs: Chives, Scallions
  • Vegetables: Jalapeños, Sautéed Mushrooms
  • Dairy: Greek Yogurt, Goat Cheese, Bleu Cheese
  • Nuts: Walnuts, Pecans, Almonds

Serving Suggestions

What to Do With the Leftovers

  • Refrigerate  Store the leftovers in an airtight container; they will keep for 4-5 days.
  • Freeze  Let the soup cool completely, then transfer it to a freezer-safe container or bag. Instant Pot butternut squash soup freezes for 3 months.
  • Thaw – Defrost the soup in the refrigerator overnight.
  • Reheat  Warm the leftovers on the stovetop to serve. When reheating the soup, maintain a gentle simmer to prevent loss of texture.
  • Repurpose  Eat leftovers as-is or use the soup to top pasta and roasted vegetables like potatoes or brussel sprouts. You can also include shredded chicken or cooked spaghetti squash to make it a complete meal.

Frequently Asked Questions

How healthy is butternut squash soup?

As a main ingredient for the soup, butternut squash is packed with vitamins like A, C, E, and B. Plus, the squash is an excellent source of magnesium and potassium. Overall, this soup is high in fiber and low in calories, which makes it a perfect meal for a healthy, well-balanced diet. 

Can you leave butternut squash skin on for soup?

The skin is edible and loaded with fiber, so you don’t have to peel it if you don’t want to. I personally don’t like the texture of the skin in soup, so I peel and cut the butternut squash before adding them.

What does butternut squash soup taste like?

Naturally sweet butternut squash pairs perfectly with carrots and creamy coconut milk to make my Instant Pot butternut squash soup. And the cayenne, smoked paprika, and other spices provide a welcome heat.

How do I thicken butternut squash soup?

The soup is pretty thick, but you can stir in a teaspoon of xanthan gum or cornstarch to get the texture you prefer.

What flavors go well with butternut squash soup?

Butternut squash and carrots provide sweetness that goes with warm spices like cinnamon and nutmeg. Red Thai curry paste is another way to season the soup. However, I chose to spice things up with turmeric, cayenne, smoked paprika, white pepper, salt, and rubbed sage.

More Soup and Stew Recipes:

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Two bowls of butternut soup topped with pumpkin seeds.

Instant Pot Butternut Squash Soup

Tressa Jamil
When you want dinner that's ready in a flash, make Instant Pot butternut squash soup your go-to; it's a perfect balance of savory and sweet.
5 from 2 votes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course, Soup
Cuisine American
Servings 4 Servings
Calories 69 kcal
Ingredients
  
  • 1 tablespoon coconut oil
  • 1 medium butternut squash, peeled, seeded, and coarsely diced
  • 1 medium carrot, peeled and coarsely diced
  • 1 medium white onion, coarsely diced
  • 4 cloves garlic, crushed
  • 2 cups vegetable broth
  • 1 teaspoon turmeric
  • 1 teaspoon smoked paprika
  • 1 teaspoon cayenne pepper
  • 1 teaspoon kosher salt
  • ½ teaspoon white pepper
  • ½ teaspoon dried rubbed sage
  • 1 can coconut milk, full-fat
Instructions
 
  • Warm coconut oil in the Instant Pot on saute mode. Then, add butternut squash, carrot, onion, and garlic cloves.
  • Season the vegetables with turmeric, smoked paprika, cayenne, salt, white pepper, and rubbed sage. Saute for another 1-2 minutes.
  • Stir in the vegetable broth. Secure the lid and set the Instant Pot to manual high pressure for 10 minutes, followed by a 10-minute natural release.
  • Use an immersion blender to puree until smooth. You can also transfer the mixture to a blender if you prefer.
  • Add the coconut milk and stir to combine. Garnish with toasted pepitas and serve with warm bread.
Notes
Expert Tips: 
  • Cut the vegetables the same size to ensure they cook at the same rate. 
  • If you’re super short on time, skip sautéing the vegetables and throw all the ingredients in the Instant Pot.
How to Prepare Butternut Squash for the Soup:
  • Cut off the ends and peel the skin using a vegetable peeler.
  • Slice the squash in half and use a spoon to scoop out the seeds.
  • Cut the squash into 1-inch cubes using a sharp knife.
Nutrition Disclosure:
  • The nutritional information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for professional advice.
Nutrition
Serving: 1 Bowl | Calories: 69 kcal | Carbohydrates: 12 g | Protein: 2 g | Fat: 3 g | Sodium: 589 mg | Fiber: 2 g | Sugar: 5 g
Did you make this recipe? Let me know how it turned out for you! Leave a comment below and follow @thejamilghar or tag #thejamilghar on Instagram!
Recipe Rating




Hailey

Thursday 13th of October 2022

I am not exaggerating when I say this is the best soup I have ever eaten.

Tressa Jamil

Thursday 13th of October 2022

Wow, that's high praise! I am so happy you loved it.