Instant Pot Vegan Turmeric Ginger Pumpkin Soup Recipe

This warm, comforting Instant Pot Vegan Turmeric Ginger Pumpkin Soup recipe is perfect for fall and winter weather. It’s packed with super nutritious veggies like pumpkin, onion, and garlic, and flavored with insanely healthy spices turmeric, ginger, and nutmeg.

This warm, comforting Instant Pot Vegan Pumpkin Soup recipe is perfect for fall and winter weather. It’s packed with super nutritious veggies like pumpkin, onion, and garlic, and flavored with insanely healthy spices turmeric, ginger, and nutmeg.

I love pumpkin soup, and make it often in the fall and winter, and this time I wanted to make a vegan version. I’m not vegan but do try to reduce the amount of meat I eat.

I also added some healthy and warming spices like turmeric, ginger, and nutmeg. I’ve been doing a lot of reading about brain health and anti-inflammation foods, and these spices have great health benefits.

This Vegan Tumeric Ginger Pumpkin Soup recipe is very soothing (and tasty) and I hope you enjoy it as much as I do. It’s super quick to make in the Instant Pot, but you can easily make it on the stovetop.

This soup is vegan, grain-free, gluten-free, dairy-free, sugar-free, Whole30 compliant, and paleo. It is low in carbs at 7 grams net carbs per serving, and can definitely be part of a low carb or keto diet.

Not into vegan eating? Substitute chicken broth for the vegetable broth, and heavy cream for the coconut milk.

JUMP TO RECIPE

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Instant Pot Vegan Turmeric Ginger Pumpkin Soup is made with healthy ingredients.

Pumpkin

I use canned pumpkin because it’s super convenient. Pumpkin is considered a superfood because it’s packed with vitamins and minerals. A nice perk is it is low in calories at only 49 per cup.

Pumpkin contains antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin, which may reduce your risk of chronic diseases and cancer.

Pumpkin may help boost your immune system with an abundance of vitamin A and C. It also contains vitamin E, iron, and folate, all which help strengthen the immune system.

Turmeric

Like pumpkin, turmeric is also a superfood that may help reduce inflammation and minimize joint pain, keep blood sugar levels balanced, ease depression, lower LDL (bad) cholesterol, minimize PMS symptoms, and even help with irritable bowel syndrome.

I’ve written about my experience with IBS and what worked for me: If You’ve Ever Sprinted for a Toilet Listen Up…Digestive Enzymes are a Game Changer

Turmeric is often used in Middle Eastern, Indian, and Southeast Asian cooking but is becoming more and more common here in the US as people hear about it’s health benefits.

Ginger

Ginger can help sooth digestive issues like nausea, reduce pain and inflammation, eases menstrual cramps, and can help ward off chronic diseases.

I used ground ginger in this recipe, but you can substitute a tablespoon of chopped fresh ginger instead.

Nutmeg

Not only does nutmeg add a distinctively fall flavor (think pumpkin pie), it has antioxidants, may help with inflammation, has anti-bacterial properties and it may boost mood.

Garlic

Garlic is one of my favorite seasonings and I always try to use fresh garlic cloves instead of powdered or jarred garlic. But either can be used in this recipe. Garlic has been shown to lower blood pressure and cholesterol, it has anti-inflammatory properties, it can help boost your immune system, and it may help reduce your risk of cancer.

Onions

Onions add delicious flavor to many dishes, including Pumpkin Soup! I love to use Vidalia onions when I can find them. Otherwise choose a sweet yellow onion for this recipe.

Onions have anti-bacterial properties, antioxidants, they may help control blood sugar, and contain cancer fighting compounds.

With any of these healthy ingredients know that the benefits I’ve shared don’t happen by eating just one meal. You need to consistently feed your body real, whole foods.

(If you’re a nutrition nerd like me, you can read about what foods to eat to reduce the risk of dementia in this super easy-to-understand book: Brain Food: The Surprising Science of Eating for Cognitive Power by Dr. Lisa Mosconi.)

Equipment

Instant Pot

Instant Pots are all the range and that’s because they are a very versatile kitchen appliance. It’s like a pressure cooker, crock pot, rice cooker, and yogurt maker all in one.

What I love about making soup in an Instant Pot is that you can sauté veggies right in the Instant Pot, add seasonings and liquids, seal, and pressure cook. No babysitting a pot on the stove, lol. It’s the ultimate in “set it and forget it.”

I have the smaller 3-quart size and bought it on Amazon. You can check the current price here: 3-Quart Instant Pot

How to make pumpkin soup without an instant pot.

You can definitely make this recipe without an Instant pot. Just sauté the onions and garlic over medium high heat according to the recipe’s instructions, add the remaining ingredients, reduce the heat to medium low, and simmer for 30 minutes.

Immersion blender

I use an inexpensive immersion blender to puree the soup to a smooth consistency. If you don’t have a stick blender, just enjoy the soup as-is.

What to serve with pumpkin Soup?

A cup of Instant Pot Vegan Turmeric Ginger Pumpkin Soup is perfect for a soothing snack, but it needs a side to make it a meal.

Great soup sides:

Crusty bread, like sourdough, rye, French bread, ciabatta, or Italian.
Salad. Grab a salad kit at the grocery store or create your own salad using your favorite greens. Good fall salad add-ins are dried cranberries, apple, grains like quinoa or farro, avocado, shaved Brussels sprouts, gorgonzola cheese (not vegan), pecans or walnuts.
Sandwich. For a really filling meal, serve the pumpkin soup with a sandwich. If you’re not vegan, turkey or chicken fillings pair well with pumpkin, as does a classic grilled cheese. Vegan options are avocado and tomato, smashed chickpea, TLT (tofu, lettuce and tomato). Serve the sandwiches cold or toasted.
Roasted Veggies. Roasted veggies are perfect with any meal, even pumpkin soup! Try yellow potatoes, green beans, Brussels sprouts, mushrooms, carrots, onions, beets, broccoli, cauliflower, or any combination of your favorite veggies.

You can find this Keto Diet Digital Journal in my online shop. It has a complete meal planning section.

If you want it, you gotta PLAN it!

Raise your hand if you’ve saved recipes to Pinterest with every intention to try them, but you never do? I’m raising my hand too!

When I’m serious about trying a recipe I plan for it, and here’s how…

Save the recipe. Yes you can save it to Pinterest, print a copy, screenshot the recipe and add it to your photos or digital planner.
Add it to your meal plan. Decide exactly what day you want to serve it and add to your meal plan. You can use a traditional paper planner, a digital planner, or even a post-it note.
Add ingredients to your shopping list and order groceries or schedule a date to go to the store.

I use an app called Plan to Eat to save all my “I’m SERIOUSLY making this dish!” recipes. It has a drag-and-drop meal planning system and generates a shopping list with a click of a button. I love it and have been using it for the past five years. Try a free 30 day trial of Plan to Eat here: Learn more about Plan to Eat

Print Recipe

Instant Pot Vegan Turmeric Ginger Pumpkin Soup

Soothing, delicious, and healthy pumpkin soup spiced with turmeric, ginger, and nutmeg. Vegan, gluten-free, Whole30 compliant, dairy-free, sugar-free.

Source: planahealthylife.com

Course: Soup

Cuisine: American

Main Ingredient: Vegetables

Prep Time: 10 min

Cook Time: 11 min

Total Time: 21 min

Serves: 6

Ingredients

2 tablespoons extra virgin olive oil
1 small sweet onion chopped
2 cloves garlic minced or pressed
1 teaspoon Kosher salt
2 teaspoons ground turmeric
1 teaspoon ground ginger
¹⁄₄ teaspoon ground nutmeg
1 15-oz can pumpkin (not pumpkin pie filling)
1 quart vegetable stock
¹⁄₂ cup full-fat canned coconut milk

Directions

On Instant Pot, press SAUTE. Add olive oil. When heated, add onion and cook, stirring occasionally until onion is softened, about 4 minutes. Add garlic and cook for another minute. Press CANCEL.
Add salt, turmeric, ginger, nutmeg, canned pumpkin, and vegetable broth. Stir (or use a whisk) to combine.
Place lid on Instant Pot with the valve set to sealed.
Press PRESSURE cook and set for 6 minutes.
Either quick release or allow to release pressure naturally.
Stir in coconut milk. If desired, puree with a stick blender.
Garnish with any of these toppings: pepitas, red pepper flakes, drizzle of olive oil, plain Greek yogurt or sour cream, chopped parsley, drizzle of full-fat coconut milk.

Amount Per Serving (6)

Calories: 121
Protein: 2
Sugar: 4
Carbohydrate: 9
Fat: 9
Cholesterol: 0
Sodium: 205
Fiber: 2

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Welcome!

Are you a busy lady (like me) who really, really wants to live a healthy life? I get it because I’m obsessed with living my best life too. Here you’ll find simple ideas and strategies to plan a healthy and happy life.

I’m Jacqui, by the way, and I’m the crazy busy lady behind Plan A Healthy Life.