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Instant Pot Pumpkin Spice and Sweet Potato Soup

Instant Pot Pumpkin Spice and Sweet Potato Soup
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Instant Pot Pumpkin Spice and Sweet Potato Soup is a quick and easy, healthy, low-calorie pressure cooker recipe perfect for fall. This gluten-free and vegan soup is similar to a butternut squash bisque. The instructions include details for how long it takes to make pumpkin soup and how to make pumpkin soup from scratch.

Fall is definitely in the air. Fall weather means pumpkin spice recipes, it also means more soup! I decided to combine those worlds with this recipe. I also added sweet potatoes as another veggie to the mix.

Calories: 105     Fat: 2G      Net Carbs: 12G      Protein:  5G

Instant Pot Pumpkin Spice and Sweet Potato Soup

I love to use the Instant Pot to make baked potatoes and sweet potatoes. It truly saves so much time! It takes 45 minutes to an hour to bake sweet potatoes in the oven. You can make them in the Instant Pot in 1/3 of that time.

Instant Pot Pumpkin Spice and Sweet Potato Soup

If you don’t have an Instant Pot you can use a slow-cooker to prepare this recipe. You can also cook it on the stove.

Instant Pot Pumpkin Spice and Sweet Potato Soup

How Do You Cook Pumpkin in the Instant Pot? 

For fresh pumpkin, you will need to use the trivet rack that comes with the Instant Pot. For every 2 pounds of fresh pumpkin, you will need 1/2 cup water. Place the pumpkin flesh on the trivet and pressure cook for 15 minutes.

Pureed pumpkin is used in this recipe. It can be cooked for 5 minutes in the Instant Pot. 

How Do You Make Pumpkin Soup From Scratch?

Follow the instructions above using fresh pumpkin. Add spices to the soup and pressure cook in accordance with instructions noted below.

What Spices Do You Add to Pumpkin Soup?

I like to use cinnamon, nutmeg, ginger, salt and pepper. 

How Long Does it Take to Cook Pumpkin in an Instant Pot or Pressure Cooker?

Fresh pumpkin tastes 15 minutes.

Instant Pot Pumpkin Spice and Sweet Potato Soup

You can do a lot with this soup in terms of toppings. You can top the soup with pumpkin seeds, croutons, cooked and crumbled bacon, and so much more.

Instant Pot Pumpkin Spice and Sweet Potato Soup

Pair this soup with an Instant Pot Pumpkin Spice Latte!

instant pot starbucks copy cat skinny pumpkin spice latte
instant pot starbucks copy cat skinny pumpkin spice latte
 
Instant Pot Pumpkin Spice and Sweet Potato Soup in a white bowl with fall decor in the background
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4.41 from 5 votes

Instant Pot Pumpkin Spice and Sweet Potato Soup

Instant Pot Pumpkin Spice and Sweet Potato Soup is a quick and easy, healthy, low-calorie pressure cooker recipe perfect for fall.
Save this recipe here.
Course dinner, lunch
Cuisine American
Keyword Instant Pot Pumpkin Spice soup, instant pot soup, instantpotpumpkin
Prep Time 5 minutes
Cook Time 21 minutes
Total Time 26 minutes
Servings 5
Calories 105kcal

Ingredients

  • 1 cup pureed pumpkin
  • 2 medium sweet potatoes peeled
  • 1 tsp ground cinnamon
  • 1/2 tsp nutmeg
  • 1 tsp chopped ginger
  • 2-3 garlic cloves chopped
  • 1/2 cup yellow onion diced
  • 1 1/2 cups unsweetened almond milk
  • 1 15oz can chicken broth or vegetable broth

Instructions

  • Place 1 cup of water in the Instant Pot. Add the trivet to the pot. This comes with the device.
  • Place the sweet potatoes on top of the basket. Close the lid and seal. Set to Manual High Pressure for 16 minutes.
  • Allow the steam to release naturally instead of the quick release.
  • Remove the sweet potatoes and mash.
  • Add the mashed sweet potatoes and the remaining ingredients to the spot. Stir to combine.
  • Close the lid and seal. Cook on Manual High Pressure for 5 minutes.
  • Allow the steam to release naturally instead of the quick release.
  • Use an immersion blender to puree the soup until smooth. You can also use a standard blender.
  • Cool before serving.

Notes

I topped the soup with coconut milk. You can use heavy cream, half and half, etc.

How Do You Cook Pumpkin in the Instant Pot? 

For fresh pumpkin, you will need to use the trivet rack that comes with the Instant Pot. For every 2 pounds of fresh pumpkin, you will need 1/2 cup water. Place the pumpkin flesh on the trivet and pressure cook for 15 minutes.
Pureed pumpkin is used in this recipe. It can be cooked for 5 minutes in the Instant Pot. 

 

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Nutrition (displayed with net carbs)

Serving: 1serving | Calories: 105kcal | Carbohydrates: 12g | Protein: 5g | Fat: 12g
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Nutrition DataMacros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
Recipe Rating




Stone

Friday 14th of October 2022

I made this today. Followed the recipe exactly except added a bit more cinnamon. It was really bland. I’m hoping if it sits in the refrigerator for a couple days it will be better.

staysnatched

Friday 14th of October 2022

All potatoes are bland. If it doesn’t suit your taste add more spice.

Debbie

Wednesday 18th of November 2020

How would you change it to cooking on the stove? I really want to try this recipe.

staysnatched

Wednesday 18th of November 2020

You would cook it until the sweet potatoes are soft.

Jennifer

Friday 23rd of October 2020

This soup is amazing! I finally bought an Instapot but only because I started following Brandi. I love her recipes!

staysnatched

Monday 26th of October 2020

Yay! I'm so glad you enjoyed it!

Martha

Sunday 16th of September 2018

I count freestyle points with weight watchers and I need to know how many ounces are in those two medium sweet potatoes.

staysnatched

Monday 17th of September 2018

The ounces will vary. You should weigh the sweet potatoes you purchase and input that actual weight into your calculator.

Sabrina Kirk

Thursday 23rd of August 2018

Your pumpkin spice soup looks very easy. However, you say use 1 can of broth - how many oz are you talking about - cans come in all sizes! Your recipe would be even better if you were more specific in the amount of the ingredients needed. Besides the pumpkin you could say how many oz by weight for the sweet potato. And maybe mention how many oz or cups for the onion rather than saying 1/2 an onion. Also there was no link to your video presentation. Thanks for the recipe - looking forward to making it soon.

staysnatched

Friday 14th of September 2018

Thank you for your suggestions on this post! I did make some changes to the recipe. Are you viewing on desktop or mobile? On desktop the video auto plays on the right side of the post. On mobile you have to press play on the video which displays directly above the recipe card.