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    Home » Recipes » Soups

    Instant Pot Butternut Squash Soup [Or Stove Top]

    Published: Sep 28, 2022 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

    470 shares
    JUMP TO RECIPE

    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.

    Orange soup in purple bowl with white drizzle on top.

    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.

    Jump to:
    • Reader Feedback
    • Why you’ll love it
    • Ingredients + Substitutions
    • Instructions
    • Variations
    • Equipment
    • Storage
    • Expert Tips
    • More Instant Pot Soup Recipes
    • 📖 Recipe
    • FAQ

    Reader Feedback

    ⭐⭐⭐⭐⭐ 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!
    Butternut squash soup in purple bowl with white drizzle on top.

    Ingredients + Substitutions

    Here’s what you’ll need to make our Instant Pot butternut squash soup.

    Ingredients for butternut squash soup scattered on kitchen counter.
    See recipe card for quantities.
    • 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.)

    Onion, carrot and celery being sauteed in pot.

    Add the onion, carrot, and celery to your pot with 2-3 tablespoons of water and sauté until softened. (photo 1)

    Pot of soup with chunks of apple, squash, potato, broth and spices.

    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.

    Immersion blender pureeing large pot of soup.

    Use an immersion blender to puree your soup. (photo 3)

    Lade of soup being held above pot of squash soup.

    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.

    Butternut squash soup with sour cream drizzle and chili flakes on top.

    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

    • Bowl of soup with sweet potato, mushrooms, zucchini, chickpeas and crushed peanuts and cilantro on top.
      Instant Pot Peanut Soup w/ Chickpeas
    • White bowl of stew with mushrooms, carrots, potatoes, peas, lentils, corn.
      Instant Pot Vegan Stew [Oil Free]
    • White bowl of mushroom barley soup with parsley garnish.
      Mushroom Barley Soup [Instant Pot or Stove Top]
    • two bowls of pasta e fagioli with parsley garnish
      Vegan Pasta e Fagioli w/ Instant Pot Option

    If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest, and Twitter to see more delicious food and get all the latest updates.

    Buon appetito

    Rosa

    📖 Recipe

    Orange soup in purple bowl with white drizzle on top.

    Instant Pot Butternut Squash Soup (Or Stove Top)

    Creamy, warming, and absolutely mouth-watering, Instant Pot butternut squash soup!
    5 from 7 votes
    Print Recipe Pin Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 15 minutes
    Cook Time: 25 minutes
    Total Time: 40 minutes
    Course: Soup
    Cuisine: American, Canadian
    Servings: 6 Servings
    Calories: 168kcal
    Author: Rosa

    Equipment

    Image of Instant Pot pressure cooker on white background.
    Pressure Cooker

    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
    Prevent your screen from going dark

    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

    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.
    For nut-free, use soy milk, oat milk, or coconut milk (the carton kind, not canned) instead of cashew.
    Leftovers keep refrigerated for 3-5 days in a sealed container or freeze airtight in a freezer-safe container for up to 3 months. 

    Nutrition

    Calories: 168kcal | Carbohydrates: 40g | Protein: 4g | Fat: 1g | Sodium: 245mg | Potassium: 987mg | Fiber: 7g | Sugar: 10g | Vitamin A: 17823IU | Vitamin C: 51mg | Calcium: 96mg | Iron: 3mg
    DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
    *Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.

    FAQ

    Can you use butternut squash skin in soup?

    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.

    How do you pair butternut squash soup?

    Serve it with salad, roasted vegetables, air fryer carrots, rice, sandwiches, and more.

    Is butternut squash good for weight loss?

    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.

    470 shares

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    1. Cori Satti

      January 13, 2020 at 10:44 pm

      5 stars
      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!!!!!

      Reply
      • rosa

        January 14, 2020 at 11:15 am

        Woohoo, glad you both enjoyed. 🙂

        Reply

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    Hi, I'm Rosa! Welcome to This Healthy Kitchen where you'll find tasty and nutritious, plant-based recipes. I'm an avid home cook who believes food is medicine. Each recipe is made using wholesome ingredients, and under 400 calories per serving with several gluten-free and oil-free options! Occasional cheat days included. 😉

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    470 shares