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Instant Pot Pumpkin Sweetpotato Soup

Created for the North Carolina SweetPotato Commission by: Bucket List Tummy, Sarah Schlichter MPH, RDN
This pumpkin sweetpotato soup combines the hearty, nourishing flavors of autumn in an easy 30 minute vegan instant pot recipe.

Recipe

Servings 4
Calories 301 kcal

Ingredients
  

  • 2 tablespoons olive oil
  • 1 medium to large onion chopped
  • 2 cloves garlic
  • 2 large sweetpotatoes diced and peeled (4-5 cups)
  • 1 15- ounce can of low-fat coconut milk
  • ½ cup pumpkin puree not pumpkin pie filling
  • 2 cups low-sodium vegetable broth
  • 1 tablespoon maple syrup
  • 1 1/2 teaspoons chopped fresh sage leaves
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 teaspoon ground cinnamon
  • ¼ tsp ground ginger
  • Pumpkin seeds for topping

Instructions
 

  • Turn Instant Pot to sauté feature and add 2-3 T olive oil. After a minute, add in diced garlic and onion. Sautee both for 2-5 minutes, or until they start to soften and become fragrant.
  • While they are sautéing, dice your sweetpotatoes.
  • Add the remaining ingredients into the Instant Pot and turn off sauté function.
  • 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
  • After the timer goes off, quick release Instant Pot, open the vent and let steam out.
  • 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.
  • Garnish with pumpkin seeds, sage or other options.

Notes

Nutrition Facts
Instant Pot Pumpkin Sweetpotato Soup
Serving Size
 
1 cup
Amount per Serving
Calories
301
% Daily Value*
Fat
 
15
g
23
%
Saturated Fat
 
9
g
56
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
5
g
Sodium
 
742
mg
32
%
Potassium
 
509
mg
15
%
Carbohydrates
 
37
g
12
%
Fiber
 
6
g
25
%
Sugar
 
10
g
11
%
Protein
 
3
g
6
%
Vitamin A
 
20800
IU
416
%
Vitamin C
 
7
mg
8
%
Calcium
 
65
mg
7
%
Iron
 
1
mg
6
%
Net Carbohydrates
 
32
g
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1cupCalories: 301kcalCarbohydrates: 37gProtein: 3gFat: 15gSaturated Fat: 9gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 742mgPotassium: 509mgFiber: 6gSugar: 10gVitamin A: 20800IUVitamin C: 7mgCalcium: 65mgIron: 1mgNet Carbohydrates: 32g