Curried Pumpkin Soup (Instant Pot)

Well, I’ve done it. I’ve gone and got myself an Instant Pot. I couldn’t resist all the hype any longer. All I’ve done is cooked beets in it so far, but I was impressed. 15 minutes to completely cook 6 medium sized, whole, raw beets? This could be a game changer.

Curried Pumpkin Soup

Veggies | Fat
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Active Time: 10 minutes
Inactive Time: 15 minutes
Servings 7



  • 1 large yellow onion, chopped
  • 1 29-ounce can unsweetened pumpkin puree, or 1 medium sugar pumpkin peeled and diced


  • serve with pumpkin seeds or yogurt


  • 1 can coconut milk

Condiments & Spices

  • 3 tsp salt
  • 2 tsp ginger, ground
  • 2 tsp cardamom, ground
  • 2 tsp black pepper, ground
  • 1 tsp turmeric
  • 1 tsp chili garlic sauce, for heat, optional
  • 3 cups vegetable broth, or 3.5 if you want it soupier


  • Set Instant Pot to Saute. Saute onion and spices for 2-4 minutes, until fragrant.
  • Add can of pumpkin puree and can of coconut milk, as well as desired amount of broth. Stir to mix.
  • Cook on high pressure for 15 minutes.  Allow pressure to release naturally, or do quick release, whatever is most convenient.
  • Alternatively, to cook on a stovetop, sauté the onion, cubed pumpkin (if using) and spices together for a few minutes. Add the pumpkin puree (if using), coconut milk and broth, simmer, covered, for 10-15 minutes. Blend if desired.
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  1. This sounds delish! However, I’m missing where she says how much is each serving? Thank you for your reply.

  2. Oh I just love my Instant Pot and use it for lots of healthy meals! I often put my root veggies on the bottom, then insert rack, and place my protein on top and cook away! It is such an easy, quick way to make a delicious meal and lock in all the nutrition and flavor. I think your recipe looks fabulous and I’m on it for my next Instant meal! Thanks Katie~~~

  3. Thank you thank you thank you Katie❣️I am on the “exact same page” that you are❣️🎃
    My sponsor,just like Susan,doesn’t believe in “recipes”; I do.
    Lost the weight on FA/ BLE and am thoroughly enjoying your recipes “when needed”! 🤣
    You are a blessing! 😇

  4. Hughes Cindy

    Hi Katie!
    I made your curried red lentil soup in my instant pot today. Throw everything in the pot, 10 minutes on high, boom! So easy and delicious 😋

  5. keri french

    I’m looking at the Instant Pot rave reviews also – which one did you purchase?

    Keri >

  6. Brilliant Katie – I recently bought a Pressure King Pro (seems to be the UK equivalent to the IP) and started BLE in September so this is so timely. Here in the UK cans of pumpkin are not stocked in supermarkets – hopefully I may substitute fresh pureed pumpkin?
    Just ordered sambal olek online. I love all these new ingredients that your BLE recipes introduce me to!
    Thank you Jessica, for sharing with Katie and the rest of us.

  7. Happy to hear you joined the Instant Pot Revolution … I now have two, and use my smaller one the most.

    My favorite is cooking Oat Groats in it…. Then using that for my oats in the morning. Cooks in 28 minutes. l to l.25 ratio oats to water. .. just like I cook my rice. Quinoa is 1 minute with a 10 minute rest … Perfect quinoa.

    Katie, all of us in BLE who use the Instant Pot are looking forward to your Instant Pot BLE cookbook. [hope so} I use your other cookbook often. And used it recently at a “cooking demo” at an O.A. Retreat.

    You have blessed our lives Katie. Thank you.

  8. I hope you do an Instant Pot BLE cookbook! : )

  9. Mary Wilson

    Delicious soup! How long will it keep in the refrigerator? Looking forward to more IP recipes Katie!

  10. Christina

    I have made this soup already 3 times and one at Thanksgiving for Vegan family. It was well loved! it is sooooo delicious, thank you for sharing this!

  11. We just had this last night for dinner ..My boyfriend and I both enjoyed it!! i liked the flavor, and i liked the little bit of kick and spiciness it had..i didn’t have cardamom so i subbed 1 tsp of cinnamon and 1 tsp of ground cloves to try to duplicate the 2tsp of cardamom….turned out great…thanks a lot again, these pre measured recipes make my life easier and help break up my largely tasty but not creative menus ..still on the weightless phase right now..

  12. Sounds yummy! How many ounces in each serving? I want to weigh it out from the pot to make the 7 servings.

    • I can’t say, it depends on how thin or thick you make it. There are other ways to weigh meals like this, see the tips and tricks section.

  13. How would I make this without an instapot?

    • Sauté the onions first in a big pot, add the rest of the ingredients, and simmer a little bit to warm through and meld the flavors. You could leave it a little chunky or blend. There’s not really any good reason to use an Instant Pot for this, except that people really like using them. 🙂

  14. Anonymous

    Make this and loved the soup.. I added black, pinto and kidney beans for my protein.

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