Instant Pot Vegan Curried Butternut Squash Soup

It can be challenging to eat healthy meals when the temperature drops. I’ve reached a point where I just want to curl up in a warm blanket and eat comforting foods until Spring arrives. Luckily, this Instant Pot Vegan Curried Butternut Squash Soup is the best of both worlds. It’s warm, comforting, and healthy!

bowl of curried butternut squash soup with dried cranberries and pumpkin seeds on top

What I love about making soup in the Instant Pot is that you can cook everything in just one pot. No extra dirty dishes to clean! Unlike many slow cookers, the Instant Pot has a sauté setting, so you can first sauté aromatic ingredients, such as onion or garlic, to bring out a caramelized flavor before adding in the rest of the ingredients and sealing the lid. This makes SUCH a difference in flavor. (Trust me, I tested a lot of slow cooker and pressure cooker methods while working on my next cookbook, No Excuses Detox.)

While the Instant Pot is known for being a huge time-saver, steaming veggies in a mere 3 minutes and cooking rice or chicken in only 12 minutes, I wouldn’t say it’s a significant time saver when it comes to soups. They still take about 30 minutes in an Instant Pot, after it comes to pressure, which I assume is due to their sheer volume of ingredients and liquid. However, it’s still convenient to press a button and walk away to do other things! You can even run errands out of the house, since your stove isn’t on. The Instant Pot will automatically keep your food warm after it’s done cooking, too, so you don’t have to time things perfectly like you might for a stove-top meal.

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That’s why I gave one of my favorite winter soups, this Curried Butternut Squash Soup, an Instant Pot “makeover.” It’s so convenient to throw the ingredients in the pot, press a button, and forget about it until the timer goes off. Blended with a bit of coconut milk, this soup is slightly sweet and slightly spicy, and you can serve it with any toppings you like to add another layer of contrasting textures and flavors. I hope you’ll enjoy it!

 

bowl of curried butternut squash soup with pumpkin seeds and dried cranberries on top

4.89 from 17 votes
Instant Pot Vegan Curried Butternut Squash Soup
Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins
 
A creamy vegan soup that's slightly sweet and spicy. Perfect for winter!
Course: Soup
Servings: 4 people
Calories: 282 kcal
Author: Detoxinista.com
Ingredients
Soup
  • 1 teaspoon extra-virgin olive oil
  • 1 large onion , chopped
  • 2 cloves garlic , minced
  • 1 tablespoon curry powder
  • 1 (3 pound) butternut squash, peeled and cut into 1-inch cubes (or use frozen)
  • 1 1/2 teaspoons fine sea salt
  • 3 cups water
  • 1/2 cup coconut milk (coconut cream is fine, too)
Optional Toppings:
  • Hulled pumpkin seeds
  • Dried cranberries
Instructions
  1. Hit the "sauté" button on the Instant Pot. Add in the olive oil and onion, and sauté until tender, about 8 minutes. Add in the garlic and curry powder sauté just until fragrant, about one more minute.
  2. Turn the Instant Pot off for a moment, then add the butternut squash, salt, and water into the pot. Cover with the lid and be sure to seal the top for pressure cooking. Select the "soup" setting, and let the soup cook at high pressure for 30 minutes.
  3. When the soup is done, I like to wait 10 minutes before releasing the pressure, but I don't think that's necessary if you're in a hurry-- feel free to use the "quick release" method by turning the valve on the lid from sealing to venting. Whichever method you use, just be sure that the pressure is totally released before attempting to remove the lid. It releases very easily when the pressure is removed.
  4. Use an immersion blender to puree the soup directly in the pot, or transfer the cooked soup to a blender or food processor to blend until smooth. If using a blender, be sure to lightly cover the vent in your blender lid with a dish towel, to help the pressure from the steam release without splattering. (The pressure from hot liquids can blow the lid off your blender otherwise, and cause burns.)
  5. Return the blended soup to the pot and stir in the coconut milk. (You can use coconut cream, if you don't mind a slightly creamier soup.) Adjust any seasoning to taste at this point, I usually add a touch more salt, and serve warm. Top with hulled pumpkin seeds and dried cranberries, if desired.
  6. Leftovers can be stored in an airtight container for up to a week in the fridge.
Per Serving: Calories: 282, Fat: 4g, Carbohydrates: 66g, Fiber: 10g, Protein: 4g

curried butternut squash soup being made in an instant potNote: As always, please leave a comment below if you try any substitutions with this recipe. I’ve made it with almond milk instead of coconut milk, and the results are fine– just not quite as creamy.

bowl of curried butternut squash soup with pumpkin seeds and dried cranberries on top

Like most soups, I think the leftovers of this Instant Pot Vegan Curried Butternut Squash Soup taste even better the next day, thanks to the flavors mingling overnight. I imagine you could even use it as a “curry sauce” over an assortment of tender vegetables for an entirely different meal in the future. I hope you’ll enjoy it!

Reader Feedback: What’s your favorite winter soup? Any other Instant Pot “makeover” requests? 

This Instant Pot CURRIED BUTTERNUT SQUASH SOUP is one of the best soups I've ever tasted, and it's convenient to make in a pressure cooker. This soup is also vegan and paleo-friendly and a perfect recipe for winter! #instantpot #vegansoup
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Comments

Kathryn

Woohoo, love the idea of the Instant Pot makeover! I just got my IP about a month ago and I’ve officially drunk the Kool-Aid 😉

Heather McClees

This looks amazing— so nourishing and healthy! I have a mad love for butternut squash, and I also love my Instant Pot! 🙂

Valerie

I just purchased my instant pot. I am looking for recipes!!! Thanks for giving me very clear directions.

samantha

I am LOVING the instant pot recipes! I just got one for Christmas and am still figuring out how best to use it, so this is super helpful and looks delicious!

I am intrigued by the yogurt setting… and wondering if I could somehow make a vegan coconut yogurt or something.. hmmmm…

Thanks Megan!

Lindsey

Making this right now! Thanks 🙂

CLARE

Megan what size instant pot do you use??

CLARE

Megan do you use an Instant Pot cookbook? which one would you recommend?

Jenny

I also like to add fresh ginger and a lil maple syrup, orange juice or pineapple juice when I want it a little sweeter. If I’m wanting more savory option I add whatever grilled veggies or greens I have leftover from night before.

J

Is this soup freezable?

Kim

Oh darn I just made this recipe and added the coconut milk – didn’t read through the instructions. I hope it still turns out 🙂 Smells great!!

    Jessie

    I did this too, did it turn out?

Dee

Excellent recipe

Melissa

Yum! I just made this. I substituted chicken broth for the water. I also added the butternut squash into the onions after the onions were mostly cooked. I wanted to sauté the butternut squash to let the natural sugars release. The result is pure delicious’ness! Thank you!

Megan

Chicken or veg stock instead of water:)

Padma

What is the curry powder in the ingredients. Really tempted to try this soup if I know what I need to use for that.

instantpotlover

This is good but it might benefit from a touch of sweetness, like an apple or something.

Sue

I started with this soup pre instantpot, so was thrilled to see this makeover to combine my two loves! Have a pot on “soup” right now!! Mmmmm

Lisa

This recipe is outstanding. I tweaked it a little bit, added a little more coconut milk and less water, cut back on the curry since I am not a huge curry fan.

cynthia

I made this with Kobucha squash and it is delicious! I also added in a whole can of coconut milk (by mistake) but I don’t think that is a bad thing.

Sallie Cunningham

This is wonderful! Thanks for the recipe. I added some ginger for extra kick.

Elliott Esther

If not vegetarian I use chicken broth instead of water. Better flavor I think. Thank you for your recipe!

Elizabeth Rexford

Absolutely wonderful recipe, one of the simplest best soups I’ve made – thank you for the recipe!

Meg B

Delicious! Used broth rather than water

Patricia

Just made this with coconut cream and added a little more curry powder as I can’t get enough of curry and all I can say is OMG!!! I wasn’t going to eat dinner tonight, and only taste a bit of this before I put it away for tomorrow nights dinner but I’ve already had a bowl and can’t stop!

Thank you sooooo much for sharing this!!

Erin

Absolutely love this soup! It’s quick and simple with clean ingredients. I added goji berries instead of the dried cranberries and didn’t mind the replacement. Very hearty too so you feel filled up afterwards. Will definitely make it again!

Karie Nodar

Can you please tell me the benefi of puting the time to cook as 30 minutes. I did 15, just to be sure, though all other butternut squash soup IP recipes call for much less time (I’ve seen 4-15 minutes… Varies widely. I’ve never seen 30 minutes Uber so button like yours is..)

Other than this, and the fact that it should probably have a broth of vegetable or chicken instead of water, I did enjoy the ingredients.
Thank you for taking the time to post it.

LEAH

I just made this incredible soup in my Instant Pot 7-1 DUO 6qt. I used two pounds of already cut fresh organic butternut squash and did substitute 3 cups of organic vegetable broth instead of using water. I did opt to use 1/2 cup of organic half & half instead of coconut milk. This is a deliciously easy and savory butternut squash soup and one I will be making over and over again. I’ve got plenty of soup left over in the refrigerator and I am anticipating pouring some over simply cooked chicken and cauliflower for more meals. This soup is rich, creamy and exceptionally satisfying. This is the very first butternut squash soup I have ever made and I loved it! Thank you for such a delicious, healthy and easy recipe.

Judy

I had a smaller BN Squash, so substituted the shortage with cauliflower. This was my first actual recipe used in my IP. It was delish and so easy!

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