Instant Pot Butternut Squash Soup
This easy Butternut Squash Soup is a creamy, healthy & delicious recipe, made with butternut squash, carrots, onions and a touch of spice.
Servings 4
Calories 287kcal
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.
- Then add diced butternut squash, carrots, vegetable broth (or water), red chili flakes, and salt.
- 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.
- 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.
Video
Notes
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 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 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:
- Be sure to sauté the onion and ginger, garlic, in a little olive oil or butter first. The soup will have a rich flavor.
Nutrition
Calories: 287kcal | Carbohydrates: 48.8g | Protein: 5.1g | Fat: 11g | Sodium: 287mg | Potassium: 1123mg | Fiber: 12.4g | Sugar: 15.1g | Vitamin A: 3550IU | Vitamin C: 72.3mg | Calcium: 180mg | Iron: 3.8mg