Description
This Instant Pot Butternut Squash Soup with Apple is a warm, comforting, and nourishing vegan soup that’s perfect for a kid-friendly meal prep. Featuring the sweetness of butternut squash and apple, enhanced with aromatic spices like cumin, cinnamon, and fresh ginger, this soup brings together cozy fall flavors in a creamy, dairy-free finish with coconut milk. You can prepare it quickly in an Instant Pot or use the stove top option for a traditional approach.
Ingredients
Soup Base
- 1 Tablespoon oil or butter
- 1 small or medium yellow onion, peeled and chopped
- 3 garlic cloves, peeled and whole
- ½ Tablespoon grated fresh ginger
- 1 large carrot, peeled and chopped
- 2 celery stalks, chopped (~½ cup)
Main Ingredients
- 1 ½ pounds butternut squash, peeled and chopped or diced
- 1 large apple, peeled, cored, and chopped (~1 ½ cups)
- 2 ½ teaspoons cumin
- 3 cups vegetable stock
- 1 cinnamon stick (or a pinch or two of ground cinnamon as substitute)
Finishing Ingredients and Garnish
- ¾ cup coconut milk or non-dairy milk/cream
- ½ teaspoon curry powder
- ¼ to ½ teaspoon cayenne or paprika (adjust to your liking)
- Pinch of nutmeg
- Salt and pepper to taste
- Garnish – chopped fresh thyme or parsley, pepper, and pumpkin seeds
Instructions
- Sauté Aromatics: Add oil to the inside of the Instant Pot and press the SAUTE button. Add onion, garlic, ginger, carrot, and celery. Sauté for 2 to 3 minutes until fragrant, softening the vegetables and releasing their flavors.
- Add Vegetables and Spices: Stir in the butternut squash, chopped apple, and cumin. Continue sautéing for another 2 to 3 minutes to toast the spices and slightly soften the vegetables.
- Add Liquids and Pressure Cook: Pour in the vegetable stock and add the cinnamon stick. Lock the Instant Pot lid and set the vent to closed. Press MANUAL mode and cook on high pressure for 10 minutes, then naturally release pressure. Alternatively, cook for 12 minutes and perform a quick release.
- Blend the Soup: Once pressure is released safely, remove the cinnamon stick. Use an immersion blender directly in the pot to puree until creamy, or carefully transfer the soup in batches to a high speed blender and puree until smooth. Return the blended soup to the Instant Pot and keep it on WARM mode.
- Add Cream and Spices: Stir in coconut milk, curry powder, cayenne or paprika, nutmeg, and season with salt and pepper to taste. Allow the soup to warm on WARM mode for 5 to 10 minutes to let the spices meld together.
- Serve and Garnish: Ladle the soup into bowls and garnish with freshly chopped thyme or parsley, a crack of black pepper, and roasted pumpkin seeds for texture and extra flavor.
- Stove Top Option: Heat oil or butter in a large pot on medium-high. Sauté onion, garlic, ginger, and carrot for 2 to 3 minutes until fragrant. Add butternut squash, apple, and cumin; sauté 2 to 3 minutes more. Add vegetable stock and cinnamon stick; cover with a lid and simmer on medium to medium-low heat for 15 minutes until vegetables are tender. Then proceed with blending and seasoning as above.
Notes
- If you don’t have a cinnamon stick, substitute with a pinch or two of ground cinnamon.
- Adjust cayenne or paprika to control the heat to your liking.
- For creamier texture, use full-fat coconut milk or your preferred non-dairy cream.
- The soup stores well refrigerated for up to 4 days and freezes nicely for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Instant Pot
- Cuisine: American
