Creamy, warming, and absolutely mouth-watering, Instant Pot butternut squash soup! This fantastic dish features squash, potatoes, and apples with easy-to-follow instructions for your pressure cooker OR stovetop.
This recipe was originally published in October 2019. It has been updated for content and photos.
Butternut squash soup is often enjoyed in cooler weather like autumn and winter, and it’s perfect for holidays like Thanksgiving and Christmas.
But, that doesn’t mean you can’t enjoy this one all year long!
There’s something especially comforting about a creamy bowl of soup, so if squash is available in your supermarket all year long, enjoy this delicious soup any time of year.
For more soup options, check out this collection of healthy soup recipes.
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⭐⭐⭐⭐⭐ So easy!!! So I made this and a non-vegan bisque and served both at a dinner party and my husband (non vegan) said it was just as good as the one with heavy cream!! SUCCESS!!!!! – Cori
Why you’ll love it
- Suitable for most eaters! Whether you’re vegan or vegetarian, dairy-free and/or gluten-free, this soup is perfect. (Easily made nut-free too, if needed.)
- Filling and satisfying! Despite being very low in calories and low fat. Plus it’s oil-free, keeping it whole food and free from saturated fat.
- Wholesome and nutrient-dense, featuring a ton of vegetables and even some fruit.
- Creamy and rich. Despite being dairy-free, this soup is ultra-creamy!
- Delicious! And of course, I don’t share anything with you that isn’t downright tasty!
Ingredients + Substitutions
Here’s what you’ll need to make our Instant Pot butternut squash soup.
- Butternut squash: Choose a squash that feels heavy for its size, has a hard skin and is free from bruises. For this recipe, I use a 2-pound squash, or approx. 5 cups cubed.
- Onion/carrot/celery: Also known as a mirepoix, these 3 veggies make the perfect starting point to enhance the flavours for an excellent soup.
- Potatoes: I love using Yukon Gold potatoes for their creaminess. It’s the best potato choice for this soup recipe, resulting in a perfectly creamy texture. If you cannot get Yukon Gold, yellow potatoes are great, too.
- Apple: I like Granny Smith for its tart flavour, but if you prefer a sweeter flavour, you may use Honeycrisp, Fuji, Gala, or Golden Delicious.
- Broth: Use a flavourful option for your broth. I like this homemade bouillon for all my veggie broth needs.
- Spices: Some nutmeg, ginger, and cinnamon add to the warming flavours, but if you’re opposed to any of these, just omit them.
- Milk: I’m using cashew milk, but any plant-based milk will work just as well. Choose soy, oat milk, or coconut milk (not the canned kind) for nut-free.
Instructions
(This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)
Add the onion, carrot, and celery to your pot with 2-3 tablespoons of water and sauté until softened. (photo 1)
Add all the remaining ingredients, except the milk, stir, and pressure cook on high for 6 minutes. (photo 2)
NOTE: While the soup is cooking, prepare your cashew cream, if you’re using it to garnish.
Use an immersion blender to puree your soup. (photo 3)
Then stir in the milk, and add salt and pepper to taste. (photo 4)
NOTE: If you do not have an immersion blender, you may carefully transfer the soup to a stand blender, working in as many batches as needed. Use caution when blending hot liquids and do not overfill.
Then serve your butternut squash soup garnished with cashew cream and enjoy.
Variations
Here are some fun ways to change up your butternut squash soup.
- For added depth of flavour, roast your butternut squash. Slice the squash in half lengthwise, then scoop out the seeds. Roast the squash skin side up (flesh down) until a fork can easily pierce it. While that’s roasting, cook the rest of your soup according to the directions below. Then scoop the cooked squash into your pot of soup and blend it all together.
- Have fun with different garnishes! Try pumpkin seeds, pine nuts, freshly grated nutmeg, smoked paprika, vegan parmesan cheese, fresh chives or sage leaves, or vegan walnut cheese sauce.
- Add more sweetness by using Honeycrisp or golden delicious apples instead of granny smith, and use sweet potatoes instead of yellow. You may also add some maple syrup if you like it extra sweet.
- Make it spicy! Add a dash of cayenne pepper, or sauté a red chilli or jalapeno pepper in the mix.
- For added protein, skip the milk at the end and blend in some soft or silken tofu instead. (If you hate tofu, I promise you won’t know it’s in there!) 😉
Equipment
I use a 6-quart Instant Pot and have no trouble fitting everything inside. You may easily make this in an 8-quart as well.
However, it will not fit in anything smaller than a 6-quart, so if you’re using a 3-quart pot, make sure to halve the recipe.
Storage
Leftovers will keep refrigerated in a sealed container for 3-5 days. You may reheat it on the stovetop.
To freeze: store in a freezer-safe airtight container for up to 3 months. Make sure to leave some space at the top of your container to allow for expansion.
Expert Tips
- For added depth of flavour (and if time allows) halve your butternut squash and roast it flesh side down until easily pierced with a fork. Then add the roasted squash to your pot of soup and puree together.
- To save time, you may purchase pre-cut butternut squash in your grocery store. You will need approx. 5 cups of cubed squash.
More Instant Pot Soup Recipes
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Buon appetito
Rosa
📖 Recipe
Equipment
Ingredients
- 1 yellow onion diced
- 1 large carrot peeled and diced
- 1 large celery stalk diced
- 2 pound butternut squash peeled and cut into 1-inch cubes (approx 5 cups cubed)
- 1 pound yellow potatoes peeled and cut into 1-inch cubes (approx 2 cups cubed)
- 1 large granny smith apple cut into chunks, core and seeds removed
- 5 cups low sodium vegetable broth
- ½ teaspoon ground nutmeg
- ¼ teaspoon ground ginger
- ¼ teaspoon ground cinnamon
- 1 cup unsweetened cashew milk or milk of choice
- salt + pepper to taste
Optional
- cashew cream for garnish
Instructions
Instant Pot Directions
- Select the sauté function on your Instant pot and add the onion, carrot, and celery with 2-3 tablespoons of water. Sauté until softened, about 5 minutes.
- Add all remaining ingredients, except the milk, and give it a stir. Close the lid and set the valve to the sealing position. Now set to pressure cook for 6 minutes (it will take about 15 minutes to reach pressure). When the timer is complete, quick-release the steam valve and open the lid once safe to do so.
- Use an immersion blender to puree the soup. (Or carefully transfer to a blender, working in batches.) Stir in the plant milk and add salt and pepper to taste. Then serve garnished with cashew cream if desired.
Stove Top Directions
- Add the onion, carrot, and celery with 2-3 tablespoons of water to a large pot and sauté until softened, approx 5 minutes.
- Add all the remaining ingredients, except the milk, and mix well. Bring to a boil and then reduce heat to a simmer and cook until squash and potatoes are fork tender, approx 20-25 minutes.
- Turn off the heat, and puree your soup using an immersion blender. (Or carefully transfer to a blender, working in batches.) Stir in the plant milk and add salt and pepper to taste. Then serve garnished with cashew cream if desired.
Video
Notes
Nutrition
FAQ
Technically, the skin is edible and there is no danger in consuming it. However, texturally speaking, I prefer to peel the squash before chopping it into cubes for soup. Also, the skin CAN be a little bitter, depending on how soon the squash was harvested.
Serve it with salad, roasted vegetables, air fryer carrots, rice, sandwiches, and more.
Yes! It indeed can be. Butternut squash is naturally low in calories and low in fat, making it a fantastic choice for weight loss. Some added bonuses: it’s nutritionally dense, satiating, and fiber-packed.
Betsy says
I’m always looking for another butternut squash soup recipe. I haven’t tried your recipe, but with my own butternut squash soup, I leave the skin on and seeds in and just chop it into big chunks and steam it with all the veggies (carrots, onions, potatoes, etc) until soft. The skin/seeds are all good nutrition and it’s so much simpler! After cooling a bit, I blend the softened veggies with the vegetable broth and then add the seasonings and the nut milk.
Cori Satti says
So easy!!! So I made this and a non-vegan bisque and served both at a dinner party and my husband (non vegan) said it was just as good as the one with heavy cream!! SUCCESS!!!!!
rosa says
Woohoo, glad you both enjoyed. 🙂