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Home » Recipes » Soups

Instant Pot Butternut Squash Soup

Dec 4, 2022. by Bhavana Patil. 4 Comments | This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

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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.

Jump to:
  • Why You'll Love this Instant Pot Butternut Squash Soup Recipe
  • Ingredients for Butternut Squash Coconut Soup
  • How to Make Butternut Squash Soup in Instant Pot
  • Toppings for Butternut Squash Soup
  • Serving Suggestions
  • Variations
  • Tips
  • Storage Suggestions
  • Frequently Asked Questions
  • More Butternut Squash Recipes
  • More Instant Pot Soup Recipes
  • Instant Pot Butternut Squash Soup

The fall season is around the corner, nothing beats a bowl of delicious, warm soup on a chilly day. We love creamy tomato soup, broccoli spinach soup, and now butternut squash soup. It is a little sweet and subtly spicy, making it a great addition to your Thanksgiving or Christmas holiday dinner table.

I have prepared this dish in my electric pressure cooker, Instant Pot DUO60 6 QT, and it can be made in under 30 minutes.

Why You'll Love this Instant Pot Butternut Squash Soup Recipe

  • It can be made in less than 25 minutes.
  • Thick, creamy, and warming
  • It needs just a few simple ingredients from the pantry.
  • One-pot recipe.
  • Naturally sweet
  • Perfect for fall and winter days
  • Meal-prep and freezer friendly.
  • Vegan, Gluten-free, and Low-carb.

Ingredients for Butternut Squash Coconut Soup

  • Butternut Squash: Pick the squash with a nice beige-ish color, firm, heavy for its weight, and without any deep cuts or bruises. If you do not have time, use the peeled, and pre-cut squash that is available in the grocery stores. You may also use frozen cubed squash.
  • Carrot: Adds a sweet flavor and creamy texture to the soup.
  • Onions, Ginger, and Garlic: These form the base of the soup, essentially the aromatics, as they add a ton of flavor and nutrients. Use freshly minced ginger and garlic for a burst of flavor.
  • Vegetable Broth: Use low-sodium vegetable broth to add the best flavor to the soup. However, you can even use water if that's what you have.
  • Spices: red chili powder (or paprika), red chili flakes, and salt.
  • Coconut milk: I like to use full-fat coconut milk as it gives an extra creamy texture, but you can also use light coconut milk. For non-vegan versions, use regular heavy cream.
  • Lime Juice: use freshly squeezed lime or lemon juice to add tanginess to the soup.
Butternut Squash Soup Ingredients

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.

step to saute onions, ginger garlic collage

Then add diced butternut squash, carrots, vegetable broth (or water), red chili flakes, and salt.

step to add butternut squash, carrot and broth collage

Close the lid securely, and turn the vent to "SEALING". Select the PRESSURE COOK/MANUAL (High Pressure) setting and set the cooking time to 8 minutes.

When the instant pot beeps, allow the pressure to release naturally before removing the lid.

Use an immersion blender to puree the soup until smooth. ( Or transfer the mixture to a traditional blender in batches and puree until smooth). Adjust seasoning at this stage.

step to puree the soup collage

Then add thick coconut milk, red chili flakes, red chili powder, lime juice, and stir well. It tastes great with coconut milk, but you can replace it with whole milk or heavy cream or half and half.

step to add coocnut milk, spices collage

If you think the soup is too thick, you can add vegetable broth (or water) to the soup and boil it for 2 minutes.

Serve this Instant pot butternut squash soup with coconut milk hot and top with red chili flakes and pumpkin seeds.

squash soup in a instant pot insert with a spoon

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, vegetable broth (or water), 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 substitute 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 of above

Serving Suggestions

Creamy Butternut squash coconut soup makes a perfect Thanksgiving or Christmas Holiday appetizer or first course. Serve with:

  • Homemade bread like garlic bread, veg chili cheese toast.
  • Delicious salads like avocado cucumber salad, or quinoa black bean salad.
  • Roasted veggies like crispy green beans, asparagus, or brussel sprouts.

Variations

  • Roasted Butternut Squash Soup : You can roast the butternut squash cubes in the air fryer or oven before adding them to the soup.
  • 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 add 1 tablespoon of Thai red 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 with 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, and cheese as an option for healthier toppings.
  • Fresh Herbs:  use rosemary, sage, oregano, or thyme.

Tips

  • Make sure to dice your butternut squash into roughly the same size (about 1-inch cubes) for even cooking.
  • Be sure to sauté the onion and ginger, garlic, in a little olive oil or butter first. The soup will have a rich flavor.
  • You can also use frozen Butternut Squash cubes in place of fresh ones.

Storage Suggestions

Store: This soup will last up to 3-4 days in the fridge if 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 stovetop or microwave until smooth again. Add the cream (or milk) and adjust the seasonings as needed.

Frequently Asked Questions

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, making 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.

What can I use instead of coconut milk?

Heavy cream, evaporated milk, almond milk, half and half, or whole milk are good alternatives to coconut milk.

More Butternut Squash Recipes

  • Butternut Squash Coconut Curry
  • Roasted Butternut Squash
  • Butternut Squash Pasta
  • Butternut Squash Stirfry with Coconut
  • Butternut Squash Paratha
  • Butternut Squash Dal

More Instant Pot Soup Recipes

  • Broccoli Cheddar Soup
  • Sweet Potato Soup
  • Lentil Soup
  • Sweet Corn Soup
  • Cauliflower Soup
  • Vegetable Lentil Quinoa Soup
  • Vegetable Barley Soup

If you’ve tried this spicy butternut squash soup recipe or any other recipe on Indianveggiedelight, then don’t forget to rate the recipe. You can also follow me on Instagram and Facebook to see the latest recipes!

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butternut squash soup served in a bowl with pumpkin seeds and red chili flakes on the top

Instant Pot Butternut Squash Soup

Bhavana Patil
This easy Butternut Squash Soup is a creamy, healthy & delicious recipe, made with butternut squash, carrots, onions and a touch of spice.
5 from 5 votes
Print Recipe Pin Recipe
Servings: 4
Calories : 287
Course: Appetizer
Cuisine: American
Diet: Gluten-Free, Vegan, Vegetarian
Method: Instant Pot/Pressure Cooker, Stovetop
Prep Time : 10 minutes
Cook Time : 15 minutes
Total Time : 25 minutes

Equipment

  • Instant Pot/Pressure Cooker
  • Cutting Board

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 vegetable broth (or 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.
    step to saute onions, ginger garlic collage
  • Then add diced butternut squash, carrots, vegetable broth (or water), red chili flakes, and salt.
    step to add butternut squash, carrot and broth collage
  • Close the lid securely, and turn the vent to "SEALING". Select the PRESSURE COOK/MANUAL (High Pressure) setting and set the cooking time to 8 minutes.
  • When the instant pot beeps, allow the pressure to release naturally before removing the lid.
  • Use an immersion blender to puree the soup until smooth. ( Or transfer the mixture to a traditional blender in batches and puree until smooth). Adjust seasoning at this stage.
    step to puree the soup collage
  • 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.
    step to add coocnut milk, spices collage
  • 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.
    squash soup in a instant pot insert with a spoon

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.

Video

Notes

Variations:

  1. Spicy Butternut Squash Soup:  Add more red chili powder or red chili flakes to make the soup spicy.
  2. Thai Curried Butternut Squash Soup: You can add 1 tablespoon of Thai curry paste.
  3. Curried Butternut Squash Soup: Add 1 tablespoon of curry powder instead of red chili powder.
  4. Butternut Squash Apple Soup: Add a green apple, diced with butternut squash and carrots before pressure cooking.
  5. Replacement for Coconut milk: You can use heavy whipping cream or full-fat milk or half and half in place of coconut milk.
  6. Toppings: You can use sunflower seeds, roasted chickpeas, and cheese as an option for healthier toppings.
  7. Fresh Herbs:  use rosemary, sage, oregano, or thyme.
 

Tips:

  1. Be sure to sauté the onion and ginger, garlic, in a little olive oil or butter first. The soup will have a rich flavor.
 
I have prepared this dish in my electric pressure cooker, Instant Pot DUO60 6 QT.
 
Note:Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

Nutrition

Calories: 287kcalCarbohydrates: 48.8gProtein: 5.1gFat: 11gSodium: 287mgPotassium: 1123mgFiber: 12.4gSugar: 15.1gVitamin A: 3550IUVitamin C: 72.3mgCalcium: 180mgIron: 3.8mg
Keyword 30 minutes or less, butternut squash, healthy, instant pot, soup recipes
Tried this recipe?Share your photo and tag @indianveggiedelight or #indianveggiedelight

More Healthy Soup Recipes

  • Instant Pot Creamy Tortellini Soup
  • Instant Pot Sweet Potato Soup
  • Cold Cucumber Soup
  • Instant Pot Wild Rice Soup with Mushrooms
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Comments

  1. Ariefa Ameer says

    April 07, 2022 at 5:35 am

    5 stars
    I have been searching for a butternut soup recipe which isn't too rich. This is perfect. I would half the chili flakes and chili powder though. I also used sweet potato instead of carrots, since I didn't have any at the time. Definitely adding this to my recipe book.

    Reply
    • Bhavana Patil says

      April 18, 2022 at 10:04 am

      That's nice to hear, Thanks for sharing your feedback.

      Reply
  2. Christine Turner says

    January 04, 2023 at 5:55 pm

    5 stars
    Yummy!! Made the curry version with coconut milk.

    Reply
    • Bhavana Patil says

      January 10, 2023 at 2:21 pm

      Hi Christine, I am so glad to know you liked the recipe. Yeah curry version tastes absolutely delicious.

      Reply

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