Instant Pot Butternut Squash Soup
Silky, naturally sweet Instant Pot butternut squash soup made with apple and warm fall spices - ready in about 30 minutes, no cream needed.
Equipment
Ingredients
- 1 large uncooked butternut squash peeled, seeded, and diced (about 3 to 3½ pounds)
- 1 Granny Smith apple cored and diced
- 1 yellow or white onion diced
- 4 cloves garlic chopped (or 1 teaspoon garlic powder)
- ¼ inch fresh ginger or ¼ teaspoon ground ginger
- pinch of freshly grated nutmeg or ⅛ teaspoon ground nutmeg
- 1 sprig fresh sage
- 1 teaspoon maple syrup or preferred sweetener, plus more to taste
- 2 tablespoons ghee or unsalted butter use olive or avocado oil for vegan
- 4 cups vegetable broth
- salt and pepper to taste
- pinch of cayenne pepper optional
- For garnish: a handful of pepitas 1–2 teaspoons chopped parsley, freshly cracked black pepper to taste.
Instructions
- Turn on Sauté (More). Once the display reads "Hot," add ghee or oil, then onion, garlic, and sage. Cook, stirring often, until translucent, 2 to 3 minutes.
- Add butternut squash, apple, ginger, broth, nutmeg, cayenne (optional), salt, and pepper. Select Pressure Cook (High) for 10 minutes. Let pressure release naturally for 10 minutes, then manually release any remaining pressure.
- Blend with an immersion blender until smooth and creamy. (Or blend in batches in a stand blender.)
- Stir in maple syrup to taste and bring to a gentle simmer if needed. Garnish with pepitas, parsley, and black pepper before serving.
Notes
Stovetop method: sauté aromatics as above in a Dutch oven, add remaining ingredients, bring to a boil, cover, and simmer 25 to 30 minutes until the squash is tender. Blend as directed.
Storage: refrigerate up to 4 days, or freeze up to 1 month. Thin with a splash of broth or milk when reheating.
Substitutions: swap ghee for coconut or avocado oil to make it vegan; use a pear or small sweet potato in place of the apple.
Nutrition
Nutrition Facts
Instant Pot Butternut Squash Soup
Amount per Serving
Calories
92
% Daily Value*
Fat
3
g
5
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
0.2
g
Monounsaturated Fat
1
g
Cholesterol
6
mg
2
%
Sodium
6
mg
0
%
Potassium
433
mg
12
%
Carbohydrates
18
g
6
%
Fiber
3
g
13
%
Sugar
5
g
6
%
Protein
2
g
4
%
Vitamin A
12063
IU
241
%
Vitamin C
26
mg
32
%
Calcium
59
mg
6
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimer
Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.
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