Pumpkin Sweet Potato Soup (in The Instant Pot)


Pumpkin Sweet Potato Soup (in The Instant Pot)

Pumpkin Sweet Potato Soup
Pumpkin Sweet Potato Soup

"Pumpkin and Sweet Potato Soup combines the perfect complementary autumn flavors of sweet potatoes, pumpkin, sage, and seasonal spices. This nourishing soup with coconut milk will help you feel good in the winter months. Since this vegan sweet potato soup recipe is easy and quick, there aren’t many shortcuts needed. However, there are ways to save some time. - Chop the sweet potatoes and onion the day before or earlier in the day to save time. Or, buy pre-chopped – no shame in that game. - Your sweet potatoes should be soft after 3 minutes of cooking in the instant pot. However, add another minute if they still feel tough to the touch. - Make sure you opt for full-fat coconut milk in a can – this sweet potato and coconut milk soup is extra creamy and cozy with the extra fat. If you’re not vegan, you can use heavy cream. - I prefer using an immersion blender to blend because it’s one less thing to clean. You just blend it in the instant pot. However, you can also use a high-speed blender, food processor, or Vitamix. - Other fun topping ideas – hot sauce, coconut milk, croutons, fresh herbs, candied ginger, other nuts/seeds…It really depends on how crunchy you want your toppings to be. Sometimes, simpler is better. If you don't have an instant pot, you can make this soup on the stovetop, you just need to use a big saucepan. You’ll still begin with sauteing the onions and diced sweet potatoes, and then adding the other ingredients. Once you add them, you’ll simmer for 20-30 minutes."

Serves4 Servings

Preparation Time5 min

Cooking Time15 min

Cooking MethodPressure Cooker, Slow Cooker


  • 2 tablespoons olive oil
  • 1 medium to large onion, chopped
  • 2 cloves garlic
  • 2 large sweet potatoes, diced and peeled (4-5 cups)
  • 1 (15-ounce) can of full-fat coconut milk
  • 1 cup pumpkin puree (not pumpkin pie filling)
  • 2 cups low-sodium vegetable broth
  • 1 tablespoon maple syrup
  • 1 teaspoons chopped fresh sage leaves
  • 1 teaspoon Salt
  1. Turn Instant Pot to saute feature and add 2-3 T olive oil. After a minute, add in diced garlic and onion. Saute both for 2-5 minutes, or until they start to soften and become fragrant.

  2. While they are sauteing, dice your sweet potatoes.

  3. Add the remaining ingredients into the Instant Pot and turn off saute function.

  4. Give all of the ingredients a good mix and add to Instant Pot. Turn to pressure cook feature. Set for 3 minutes on high. Note that it may take 10-12 minutes before it starts cooking, as the Instant Pot heats up. the

  5. After the timer goes off, quick release Instant Pot, open the vent and let steam out.

  6. Remove the Instant Pot top. The sweetpotato chunks should be very soft. The mixture may look a little watery. Grab an immersion blender or Vitamix and blend the mixture until smooth. If soup is too thick at this point, you can add more broth or water. If soup is not sweet enough, add a bit more maple syrup.

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