Instant Pot Pumpkin Spice and Sweet Potato Soup: Your Ultimate Fall Comfort Food

Embrace the cozy spirit of autumn with this incredibly flavorful and easy-to-make Instant Pot Pumpkin Spice and Sweet Potato Soup. This healthy, low-calorie, gluten-free, and vegan pressure cooker recipe is the epitome of fall comfort, delivering a creamy, rich taste reminiscent of a gourmet butternut squash bisque. Whether you’re a seasoned Instant Pot enthusiast or new to the world of pressure cooking, this recipe offers a quick and straightforward way to enjoy a wholesome, warming meal that captures the essence of the season.

As the leaves begin to change and a crisp breeze fills the air, there’s nothing quite like a steaming bowl of homemade soup to warm you from the inside out. This recipe artfully blends the beloved flavors of pumpkin spice with the earthy sweetness of sweet potatoes, creating a vibrant and nutritious dish. It’s designed for efficiency, leveraging the Instant Pot to drastically reduce cooking times, allowing you to enjoy this delightful soup even on busy weeknights. Prepare to be amazed by how quickly you can create a culinary masterpiece that tastes like it simmered for hours.

Why Choose the Instant Pot for Your Pumpkin Spice Soup?

The Instant Pot has revolutionized home cooking, offering a fantastic way to prepare healthy meals with minimal effort and maximum speed. For this Pumpkin Spice and Sweet Potato Soup, the Instant Pot truly shines. Traditionally, baking sweet potatoes in an oven can take 45 minutes to an hour, but with the Instant Pot, you can achieve perfectly tender sweet potatoes in a fraction of that time. This significantly cuts down on overall preparation, making a luxurious soup achievable even when time is tight.

Beyond speed, pressure cooking helps to lock in nutrients and flavors, resulting in a more vibrant and deeply satisfying soup. The high-pressure environment tenderizes the vegetables beautifully, making them easy to blend into a smooth, velvety bisque. This method ensures that every spoonful is packed with the wholesome goodness of pumpkin and sweet potato, infused with fragrant fall spices.

No Instant Pot? No Problem! Alternative Cooking Methods

While the Instant Pot is our preferred method for its speed and convenience, you can absolutely make this delicious soup without one. If you own a slow cooker, simply follow the ingredient list and cook on low for 6-8 hours or on high for 3-4 hours until the vegetables are tender. For stovetop cooking, chop the sweet potatoes into smaller pieces to speed up cooking, then simmer all ingredients in a large pot over medium heat until the vegetables are soft enough to mash or blend. Adjust the cooking times as needed to ensure the sweet potatoes and pumpkin are thoroughly cooked before blending. The goal is the same: a rich, creamy, and flavorful soup, no matter how you cook it.

Frequently Asked Questions About Pumpkin and Sweet Potato Soup

How Do You Cook Pumpkin in the Instant Pot?

Cooking pumpkin in the Instant Pot is straightforward and quick. For fresh pumpkin, you’ll need the trivet rack that comes with your Instant Pot. Place the pumpkin flesh, cut into large chunks, on the trivet. For every 2 pounds of fresh pumpkin, add ½ cup of water to the Instant Pot. Pressure cook on High for 15 minutes, then allow a natural pressure release. If using canned pumpkin puree, as in this recipe, it requires much less time. Simply add it with the other ingredients and pressure cook for 5 minutes, followed by a natural release.

How Do You Make Pumpkin Soup From Scratch?

Making pumpkin soup from scratch involves starting with a whole pumpkin. First, select a good cooking pumpkin (like sugar pumpkin or pie pumpkin). Wash it, cut it in half, scoop out the seeds and stringy bits. You can roast the pumpkin halves in the oven until tender, or steam them in the Instant Pot as described above. Once cooked, scoop out the flesh and proceed with the soup recipe by adding your chosen spices, broth, and other ingredients. This recipe simplifies the “from scratch” process by using convenient pumpkin puree and whole sweet potatoes, but the principles remain the same.

What Spices Do You Add to Pumpkin Soup?

The right blend of spices is crucial for an exquisite pumpkin soup. For a classic pumpkin spice flavor profile, I love to use a combination of cinnamon, nutmeg, and ginger. A touch of salt and pepper is also essential to enhance all the flavors and balance the sweetness of the pumpkin and sweet potato. You can also experiment with a pinch of cloves, allspice, or cardamom for added depth. For a savory twist, consider adding a dash of smoked paprika or a hint of cayenne for warmth.

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

The cooking time for pumpkin in an Instant Pot varies depending on whether you’re using fresh pumpkin or pre-pureed pumpkin. Fresh pumpkin, cut into chunks, typically takes about 15 minutes of high-pressure cooking, followed by a natural pressure release, to become perfectly tender. For recipes using canned pumpkin puree, the pumpkin itself is already cooked, so it only needs to heat through and meld with the other flavors. In such cases, 5 minutes of high-pressure cooking is usually sufficient for the entire soup, followed by a natural pressure release.

Elevate Your Soup: Toppings and Pairings

This Instant Pot Pumpkin Spice and Sweet Potato Soup is wonderfully versatile when it comes to toppings. Don’t hesitate to get creative! Here are some ideas to enhance your bowl:

• Crispy Texture: Toasted pumpkin seeds, homemade croutons, or a sprinkle of crumbled cooked bacon add a delightful crunch.
• Creamy Finish: Swirl in some coconut milk (for vegan), heavy cream, half and half, or even a dollop of Greek yogurt for extra richness.
• Herbal Freshness: A garnish of fresh sage, thyme, or chives can brighten the flavors.
• Spice Boost: A dusting of extra cinnamon or a drizzle of spicy chili oil can add another layer of flavor.

For a truly indulgent fall experience, pair this comforting soup with an Instant Pot Pumpkin Spice Latte. The harmonious blend of pumpkin and spice will create a perfect autumn duo, ideal for a cozy afternoon or evening.

More Instant Pot Recipes to Explore

If you love the convenience and delicious results from your Instant Pot, you’ll want to check out these other fantastic recipes:

Instant Pot Pumpkin Spice and Sweet Potato Soup

Brandi Crawford

Instant Pot Pumpkin Spice and Sweet Potato Soup is a quick and easy, healthy, low-calorie pressure cooker recipe perfect for fall.

★★★★☆

4.41 from 5 votes

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Prep Time

5 mins

Cook Time

21 mins

Total Time

26 mins

Course
dinner, lunch

Cuisine
American

Servings
5

Calories

105 kcal

Equipment

• Instant Pot

Ingredients

• 1 cup pureed pumpkin
• 2 medium sweet potatoes peeled, cut into chunks
• 1 teaspoon ground cinnamon
• ½ teaspoon nutmeg
• 1 teaspoon freshly chopped ginger
• 2-3 garlic cloves chopped
• ½ cup yellow onion diced
• 1 ½ cups unsweetened almond milk
• 1 15oz can chicken broth or vegetable broth

Instructions

1. Pour 1 cup of water into the Instant Pot inner pot. Place the trivet (which comes with your Instant Pot) into the pot.
2. Carefully place the peeled sweet potato chunks on top of the trivet. Close the lid and ensure the sealing valve is set to the “Sealing” position. Set the Instant Pot to Manual (or Pressure Cook) on High Pressure for 16 minutes.
3. Once cooking is complete, allow the pressure to release naturally (NPR) for at least 10 minutes. Then, you can carefully turn the sealing valve to “Venting” to quick release any remaining pressure.
4. Remove the tender sweet potatoes from the Instant Pot and transfer them to a bowl. Mash them thoroughly with a fork or potato masher until smooth.
5. Discard any remaining water from the Instant Pot. Add the mashed sweet potatoes, pumpkin puree, ground cinnamon, nutmeg, chopped ginger, chopped garlic cloves, diced yellow onion, unsweetened almond milk, and chicken or vegetable broth to the Instant Pot. Stir well to combine all ingredients.
6. Close the lid and set the sealing valve to “Sealing.” Cook on Manual (or Pressure Cook) on High Pressure for 5 minutes.
7. Once the cooking cycle is finished, allow the pressure to release naturally for at least 5 minutes before carefully performing a quick release of any remaining pressure.
8. Using an immersion blender, carefully blend the soup directly in the Instant Pot until it reaches your desired smooth and creamy consistency. Alternatively, you can transfer the soup in batches to a standard blender and blend until smooth (be cautious when blending hot liquids).
9. Taste and adjust seasoning with salt and pepper as needed. Serve warm, garnished with your favorite toppings.

Notes

I topped the soup with coconut milk for a vegan option. You can use heavy cream, half and half, or other dairy/non-dairy alternatives based on your preference. For a richer flavor, consider sautéing the diced onion and garlic in a tablespoon of olive oil or vegan butter using the Instant Pot’s “Sauté” function before adding the other ingredients.

This soup stores well in an airtight container in the refrigerator for up to 3-4 days. It can also be frozen for longer storage. Thaw overnight in the refrigerator and reheat gently on the stove or in the microwave, adding a splash of broth or milk if needed to reach your preferred consistency.

Nutrition

Serving: 1serving


Calories: 105kcal


Carbohydrates: 12g


Protein: 5g


Fat: 12g

Nutrition Data Disclaimer

Macros 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 for 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.

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