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🎃 Instant Pot Pumpkin Soup (with stovetop directions)
Ingredients
- 2 teaspoons olive oil optional
- 1 cup chopped sweet onion
- 3 cloves garlic minced
- 2 ½ cups vegan chicken broth or vegetable broth
- 2 cups cauliflower florets fresh or frozen
- 15 ounce can pumpkin puree NOT pumpkin pie filling
- 15 ounce can white beans drained and rinsed. Or 1 ½ cups cooked white beans.
- 1 ¼ cup corn kernels fresh or frozen
- 1 tablespoon dried tarragon
- ½ teaspoon salt
- 3 packed cups baby spinach or use 1 to 1 ½ cups frozen spinach
- crushed red pepper and lime juice for garnish
Instructions
Instant Pot Directions
- (Skip this step for oil-free.) Use the pot's sauté function to heat the oil, then add the onion, garlic, and a pinch of salt. Cook, stirring, until the onion starts to brown. You can add splashes of water, as needed, to prevent sticking. Press the cancel button.
- Combine all of the remaining ingredients, except the spinach, in your Instant Pot. Cook at high pressure for 5 minutes with a 10 minute natural release. Open the lid. At this point, you can puree the soup with an immersion blender, if you want it thicker and creamier, or leave the veggies chunky and whole.
- Stir in the spinach. If the heat from the soup doesn't wilt the spinach, you can use the sauté function to heat it up more.
Stove Top Directions
- (Skip this step for oil-free.) Heat the oil in a pot over medium-high heat, then add the onion, garlic, and a pinch of salt. Cook, stirring, until the onion starts to brown. You can add splashes of water, as needed, to prevent sticking.
- Combine all of the remaining ingredients, except the spinach, in a soup pot or Dutch oven. Bring to a boil, then reduce the heat and simmer for 20 minutes, until the veggies are all cooked through. At this point, you can puree the soup with an immersion blender, if you want it thicker and creamier, or leave the veggies chunky and whole.
- Add the spinach to the pot, and cook, stirring, until it wilts. Serve topped with crushed red pepper and a squeeze of lime juice.
Notes
This recipe serves 4 as a main dish or 6 as a side dish. The nutrition info is calculated for 4 servings.
If you don't have or don't like tarragon, use Italian seasoning instead and garnish with lemon juice instead of lime.
Servings 4
Nutrition
Calories: 265kcal | Carbohydrates: 49g | Protein: 14g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 734mg | Potassium: 1083mg | Fiber: 13g | Sugar: 9g | Vitamin A: 19065IU | Vitamin C: 40mg | Calcium: 128mg | Iron: 5mg
