This Butternut Squash Soup recipe is a spicy, healthy & creamy soup, made with butternut squash, carrots, coconut milk, and a touch of spice in the Instant Pot Pressure Cooker or Stovetop. Butternut Squash Soup is Vegan and Keto Friendly.
I have prepared this dish in my electric pressure cooker, Instant Pot DUO60 6 QT and can be made under 30 minutes.
Other Indian Butternut Squash Recipes from my blog to try are Butternut Squash Coconut Curry, Butternut Squash Dal, Butternut Squash Pasta, Butternut Squash Paratha.
How to Make Butternut Squash Soup in Instant Pot
Firstly, Press SAUTE mode on Instant Pot. Add butter or oil and once it’s hot add minced garlic, ginger, onions and saute till the onions turn soft.
Then add diced butternut squash, carrots, water or vegetable stock, red chili flakes, and salt.
Furthermore, close the lid on the pot and turn the pressure valve to the SEALING position, Set the pot to MANUAL/PRESSURE COOK (High Pressure), and set the timer to 8 minutes.
When the instant pot beeps, let the pressure release naturally. Open the lid.
Puree soup using a hand blender until smooth. If you don’t have a hand blender, puree in a blender in batches once slightly cooled.
Then add thick coconut milk, red chili flakes, red chili powder, lime juice, and stir well. It tastes really great with coconut milk but you can also replace it with milk or cream or half and half.
If you think soup is too thick, you can add water into soup and boil for 2 minutes.
Serve this Instant pot butternut squash soup with coconut milk hot and top with red chilli flakes and pumpkin seeds.
Stovetop Pot Method
- Heat oil or butter in a large pot and once it’s hot add minced garlic, ginger, onions, and saute till the onions turn soft.
- Add diced butternut squash, carrots, water or vegetable stock, red chili flakes, and salt.
- Cover and simmer until the vegetables are soft, about 20-25 minutes.
- Puree soup using a hand blender until smooth. If you don’t have a hand blender, puree in a blender in batches once slightly cooled.
- Then add thick coconut milk, red chili flakes, red chili powder, lime juice, and stir well. It tastes really great with coconut milk but you can also replace it with milk or cream or half and half.
- Serve this creamy butternut squash soup hot and top with red chili flakes and pumpkin seeds.
Toppings for Butternut Squash Soup
Pumpkin Seeds
Shredded Cheese – Parmesan, Cheddar, Mozzarella
Heavy Cream or coconut cream
Any combination from above
Serving Suggestions
- garlic bread
- grilled cheese sandwich
- salad
Variations
- Spicy Butternut Squash Soup: Add more red chili powder or red chili flakes to make the soup spicy.
- Thai Curried Butternut Squash Soup: You can also add 1 tablespoon of Thai curry paste.
- Curried Butternut Squash Soup: Add 1 tablespoon of curry powder instead of red chili powder.
- Butternut Squash Apple Soup: Add a green apple, diced along with the butternut squash and carrots before pressure cooking.
- Replacement for coconut milk: You can use heavy whipping cream or full-fat milk or half and half in place of coconut milk.
- Keto Butternut Squash Soup: Replace carrots with cauliflower to make it keto-friendly in this recipe.
- Toppings: You can use sunflower seeds, roasted chickpeas as a healthier toppings option.
- Fresh Herbs: use rosemary, sage, oregano, or thyme.
Tips
- Be sure to sauté the onion and ginger, garlic, in a little olive oil or butter first. The soup will have a rich flavor.
FAQs
Store: This soup will last up to 3-4 days in the fridge as long as you store it in an airtight container.
Freeze: You can freeze Butternut Squash Soup for up to 2 months in an airtight container without adding the cream/milk. Defrost the soup in the fridge overnight, then reheat it on the stove until smooth again. Add the cream and adjust the seasonings, as needed.
Is Butternut Squash Keto Friendly?
Butternut Squash can definitely be eaten on a keto diet but should be limited. 1 cup of butternut squash is about 13g net carbs which makes it a fairly high carb vegetable option. However, pair it with other low-carb vegetables like cauliflower to make it work for a keto-friendly diet.
If you like this recipe, then checkout more Instant Pot Soup Recipes from my blog
Instant Pot Butternut Squash Soup
Equipment
Ingredients
Measuring cup used 1 cup = 250ml
- 1.5 lbs diced butternut squash peeled and deseeded (about 4 cups)
- 1 cup carrot diced
- 1 tablespoon coconut oil or butter
- 3 garlic cloves minced
- ½ inch ginger minced
- 1 cup sweet onion finely chopped
- 1 teaspoon red chilli flakes
- 1 teaspoon red chilli powder
- 2 cups water
- ½ cup thick coconut milk
- juice of half lime
- salt to taste
For Garnish:
- 1 tablespoon pumpkin seeds
- ¼ teaspoon red chilli flakes
- 1 teaspoon cilantro
- 1 tablespoon full fat coconut milk
Instructions
Instant Pot Method:
- Press SAUTE mode on Instant Pot. Add butter or oil and once it’s hot add minced garlic ,ginger ,onions and saute till the onions turn soft.
- Add diced butternut squash, carrots ,water or vegetable stock, red chilli flakes and salt.
- Close the lid on the pot, and turn valve from VENTING to SEALING position.Set the pot to MANUAL/PRESSURE COOK (High Pressure) and set timer to 8 minutes.
- When the instant pot beeps, let the pressure release naturally. Open the lid.
- Puree soup using a immersion blender until smooth.If you don’t have a immersion blender ,puree in a blender in batches once slightly cooled.
- Add thick coconut milk, red chilli flakes, red chili powder, lime juice and stir well.It tastes really great with coconut milk but you can also replace with milk or cream or half and half.
- If you think soup is too thick ,you can add water into soup and boil for 2 minutes.
- Serve hot and top with red chilli flakes and pumpkin seeds.
Stove Top Pot Method:
- Heat oil or butter in a large pot and once it’s hot add minced garlic ,ginger ,onions and saute till the onions turn soft.
- Add diced butternut squash, carrots ,water or vegetable stock, red chilli flakes and salt.
- Cover and simmer until the vegetables are soft, about 20-25 minutes.
- Puree soup using a immersion blender until smooth.If you don’t have a immersion blender ,puree in a blender in batches once slightly cooled.
- Add thick coconut milk, red chilli flakes, red chili powder, lime juice and stir well.It tastes really great with coconut milk but you can also replace with milk or cream or half and half.
- Serve hot and top with red chilli flakes and pumpkin seeds.
Notes
Variations:
- Spicy Butternut Squash Soup: Add more red chilli powder or red chilli flakes to make soup spicy.
- Thai Curried Butternut Squash Soup:You can add 1 tablespoon of thai curry paste.
- Curried Butternut Squash Soup:Add 1 tablespoon of curry powder instead of red chilli powder.
- Butternut Squash Apple Soup:Add a green apple, diced along with the butternut squash and carrots before pressure cooking.
- Replacement for Coconut milk :You can use heavy whipping cream or full fat milk or half and half in place of coconut milk.
- Toppings:You can use sunflower seeds, roasted chickpeas ,cheese as healthier toppings option.
- Fresh Herbs: use rosemary , sage ,oregano or thyme.
Tips:
- Be sure to sauté the onion and ginger ,garlic, in a little olive oil or butter first. Soup will have a rich flavor.
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