Learn how to make a super simple, healthy and delicious creamy vegetable soup in the Instant Pot. This veggie soup is dairy-free, vegan, low in calories, Whole30 and gluten-free friendly. Great as a light dinner or lunch and can be served as a starter or made more substantial with added legumes or tofu at the end.
1 lb / 450 g kabocha squash or another type of sweet pumpkin (peeled and diced into large cubes)
1/2 yellow onion, diced
1 large carrot, sliced into large circles
1 large rib of celery
3 medium white potatoes, cubes
2 cups baby spinach
2 cloves of garlic, peeled (can be left whole)
1 cube of vegetable stock
1 teaspoon turmeric
1 teaspoon garam masala
1 tablespoon lemon juice
1.5 teaspoons salt
1/2 teaspoon pepper
4 cups water
1/3 cup coconut cream (see notes)
1/4 cup chopped cilantro
Add all vegetables to the Instant Pot followed by spices, salt, pepper, vegetable stock cube, lemon juice and 4 cups of water (about 1 litre). If using pre-made stock, add 4 cups. Stir through.
Secure the lid and set it to Pressure Cook on HIGH for 5 minutes. Given the volume of ingredients and water, the pressure will take about 15 minutes to build up, then the countdown timer will begin. Once done, allow the pressure to release naturally for a few minutes and then do the quick release to let off the steam.
Open the lid and use an immersion stick blender to puree the soup till smooth. You can also use a blender or a food processor. Cool the soup slightly and puree in batches, then return to the pot to reheat.
Once pureed, stir in the coconut cream and taste for salt. You can also add a little more lemon juice for extra tang. Finish by stirring some chopped fresh cilantro or serve on top as garnish.
Coconut cream: You can use full-fat coconut milk from a can. Simply leave it in the pantry or the fridge and open it without shaking the can. The cream usually separates from the watery liquid and is easy to scoop out from the top. Sour cream or heavy cream can be used instead of coconut cream.
Garam masala: It’s an Indian spice blend used in curries and is available from most supermarkets. If you can’t find it, use a combination of cumin, coriander seed and paprika or mild curry powder instead.
- Serving Size: 1.5 cups
- Calories: 228
- Sugar: 7.8 g
- Sodium: 1228.5 mg
- Fat: 0.5 g
- Carbohydrates: 42.7 g
- Fiber: 7.4 g
- Protein: 5.2 g
- Cholesterol: 0 mg
Keywords: Instant Pot, Soup, Vegetables, Dairy-Free, Vegan, Gluten-Free, Whole30