This is by far the best vegan Instant Pot Butternut Squash Soup ever. This dump and stir soup blends the nutty butternut squash and sweet tangy apples with a hint of fall spice, making it celebration worthy. Vegan. Gluten-Free (skip the toppings). Dairy-Free. 0 WW Smart Points. A must try this fall! Plus learn how to cut a butternut squash.
It’s officially fall y’all!!! Are you ready to eat eat all the squash this fall? Nourish your family this fall (and winter) with this delicious and easy Butternut Squash Soup, Butternut Squash Mac and Cheese, Spaghetti Squash Noodles, Tropical Butternut Squash Smoothie and a Lemonade with Tropical Fruits and Butternut Squash.
Why this is the best vegan Butternut Squash Soup
Dump & Stir – I cannot emphasize enough how easy it is to make this soup. Just dump in all the ingredients into your pot and cook and blend the soup, that’s it!!! No sauteing or babysitting required.
Soul Satisfying – A warm bowl of this soup is sure to satisfy your soul and comfort you on a cold or chilly day.
Simple Ingredients – You don’t need a fancy list of ingredients to make this soup. Butternut squash, apples, carrots, onions, broth, garlic, sage, nutmeg, cinnamon, and ginger.
Vibrant Fall Favors – Nothing says fall when you combine butternut squash, apples, and a fall spice mix.
Keeps you full – Not only does this soup keep you in good health during the holidays, but all the fiber from the butternut squash takes a long time to break down which in turn keeps you full.
Make it ahead of time – This soup is can be made ahead of time which makes it a great option to serve during holiday celebrations or special occasions.
Freezes well – Yay!!! This is a freezable soup. Save yourself a busy weeknight cos this soup freezes well. Simply pop it out of a freezer and enjoy a warm satisfying meal.
Special diet or not, it’s great for everyone – This soup is packed with nutrition, oil-free, cream-less, low-fat and irrespective of your special diet, vegan, gluten-free, dairy-free, nut-free (you can skip the toppings), whether you are trying to lose weight or simply eat healthy, this is for everyone.
What sets this soup apart – Butternut Squash Soup with Apple
Yes, a tart apple is the special ingredient of this soup and makes it different from all the other butternut squash soups recipes available online. When you combine the sweet nutty taste of the butternut squash with sweet tangy apples, it’s a perfect burst of flavors in the mouth. The tartness definitely enhances the flavors while balancing the sweetness. Try it yourself! Any variety of tart apples like green apple or Boscov will go well in this soup.
So now if you are convinced enough to try this recipe, let’s get started.
How to make Instant Pot Butternut Squash Soup with Apples
Making this Instant Pot Butternut Squash Soup is very simple. It literally involves just 4 steps – chopping, dump the ingredients in the pot, pressure cooking and then blending. This is just a gist of the steps involved to make the soup, you can find the detailed recipe, measurements and cooking times in the recipe card below.
Step 1 : Chopping – Once you have gathered all the ingredients you need to chop the butternut squash, apple, onion, and carrots. Keep the broth, garlic and spices ready. I like making food from scratch so I used fresh butternut squash. I peeled and cut it. In the paragraph below I have shared how to cut butternut squash, however, I know that cutting butternut squash isn’t fun. Feel free to use the pre-cut cubes or frozen butternut squash to make this soup.
Step 2 : Dump the ingredients – Throw in the chopped veggies and apples, garlic and sage. Throw in the spices nutmeg, cinnamon, ginger, and salt finally add the broth.
Step 3 : Pressure Cook – Cover the lid of the pressure cooker, seal the vent and pressure cook on High Pressure for 8 minutes. Once the timer beeps after the cooking, manually release the pressure by turning the vent and wait until the valve has dropped.
Step 4 : Blending – Once you open the lid, blend the soup by either using a hand blender or the blender from your food processor.
Garnishing this Vegan Butternut Squash Soup
There are so many options to garnishing this soup. Nuts, seeds, herbs, spices, coconut milk, maple syrup, etc. You can keep it simple or make your own combinations of flavors and textures you prefer. I have listed the ingredients I have used below, they are completely optional depending on your dietary needs. Feel free to use what is readily available at home.
Soup Pearls – I have been hooked on soup pearls ever since we moved to Germany. You see them everywhere and the are delicious and add so much texture and crunch to the soup. A gluten-free alternative to soup pearls for the soup would be Roasted Chickpeas.
Nuts and Seeds – I have used pine nuts, pumpkin seeds and sunflower seeds to add some texture to the soup. However, you can completely skip them in case of nut allergies.
Spices and Herbs – The fresh green parsley, red paprika, and black pepper definitely pop the color of the soup.
How to cut a butternut squash
I know it’s not fun but it’s totally worth it. The store-bought cubes often go bad quickly so I have always preferred buying a fresh squash.
Slice of the ends – The first step to cut a butternut squash is to cut the bottom and the stem end of the squash to keep it steady on the cutting board.
Peel – Hold the squash in one hand and using a vegetable peeler, peel squash in a downward direction.
Cut into half – Make the squash stand upright on the board and cut it into half
Scoop out the seeds – Using a spoon remove the seeds and pulp. You can always roast the seeds to add it to the soup later.
Cut squash into slices – Lay the squash halves, cut side down and cut even slices lengthwise.
Dice the slices into cubes – Now cut slices into cubes. For the soup the doesn’t matter if they are even or not as it will all be thrown into the pot and get cooked.
Can I make this ahead of time and store it
Absolutely yes, because of this soup this dairy-free! It’s a perfect candidate to be made ahead of time for busy weeknights or special occasions or even large holiday gatherings. You can either refrigerate it and it stays good for about a week or freeze it if you are hoping to keep it longer. Make sure the soup completely cools down before to store it. If you plan to add some dairy to it, please hold back on adding any form of dairy until you are ready to serve or else it will separate out when you heat it.
Can I freeze this soup
I love that this is a freezable soup. Once the soup cools down completely, transfer it into freezer-safe containers or bags and they are good for 2 to 3 months.
How to thaw this soup
You can either thaw the soup by moving the container the previous night form the freezer to the refrigerator overnight or place the container in a bowl of warm water for a quick thaw.
How to reheat this soup
You can reheat the soup just like you would reheat anything else on the cooktop or microwave or oven once it is thawed.
More Butternut Squash Recipes
- Butternut Squash Mac and Cheese,
- Spaghetti Squash Noodles,
- Tropical Butternut Squash Smoothie
- Lemonade with Tropical Fruits and Butternut Squash
More Fall Recipes
- Italian Lentil Soup
- Minestrone Soup
- Tomato Basil Soup
- Cauliflower Soup
- Black Bean Soup
- Tortilla Quinoa Soup
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- 1 medium butternut squash, uncooked, peeled and cubed
- 3 cups vegetable broth
- 1 tart apple, cored & cubed
- 1 medium onion, cubed
- 2 carrots, cubed
- 3 garlic cloves
- 1 spring fresh sage
- 1/2 tsp salt
- 1/2 tsp cinnamon
- 1/2 tsp nutmeg
- 1/2 tsp ginger
Step 1 : Chopping - Once you have gathered all the ingredients chop the butternut squash, apple, onion and carrots. Keep the broth, garlic cloves and spices ready. If using fresh butternut squash refer to instructions on how to cut a butternut squash and then proceed below. If using pre-cut or frozen butternut sqaush proceed below.
Step 2 : Dump the ingredients - Throw in the chopped veggies and apples, garlic and sage. Throw in the spices nutmeg, cinnamon, ginger, salt and finally add the broth.
Step 3 : Pressure Cook - Cover the lid of the pressure cooker, seal the vent and pressure cook on High Pressure for 8 minutes. Once the timer beeps after the cooking, manually release the pressure by turning the vent and wait until the valve has dropped.
Step 4 : Blending - Once you open the lid, blend the soup by either using a hand blender or the blender from your food processor.
You can garnish the soup with soup pearls, pine nuts, pumpkin seeds, sunflower seeds, paprika and black pepper or use your favorite toppings.
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- KitchenAid KHB1231WH 2-Speed Hand Blender, White
- Ninja Blender/Food Processor with Intelli-Sense Touchscreen, 1200-Watt Smart Sensor Base, Spiralizer, 72oz Pitcher, 64oz Bowl, and 24oz Cup (CT682SP)
- Mealthy MultiPot 9-in-1 Programmable Slow and Pressure Cooker
- Instant Pot DUO60 6 Qt 7-in-1 Multi-Use Programmable Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, Sauté, Yogurt Maker and Warmer
- Instant Pot Ultra 6 Qt 10-in-1 Multi- Use Programmable Pressure Cooker, Slow Cooker, Rice Cooker, Yogurt Maker, Cake Maker, Egg Cooker, Sauté, Steamer, Warmer, and Sterilizer
- McCormick Black Peppercorn Grinder, 2.5 oz
- 2 oz Bottle Smoked Paprika Ground Powder \ Pimenton Ahumado en Polvo Molido Kosher
- Simply Organic Ginger Root Ground Certified Organic, 1.64-Ounce Container
- McCormick Gourmet Organic Ground Nutmeg, 1.81 oz
- Simply Organic, Cinnamon, 2.45 oz
- Morton Salt Iodized Sea Salt, 26 oz, 2 pk
- Leimer Backerbsen/Soup Pearls (200 g)
- Terrasoul Superfoods Organic Pumpkin Seeds, 2 Lbs - Premium Quality | Fresh | Raw | Unsalted
- Sunflower Seeds, 1 Pound - Kernels, Shelled, Kosher, Raw, Vegan, Bulk
- 365 Everyday Value, Pine Nuts, 8 oz
- 365 Everyday Value, Organic Vegetable Broth, 48 fl oz