Pumpkin-Maple Soup in the Instant Pot

pumpkin-soup-with-nutmeg(I may earn a small fee if you purchase something using a link on my blog.)

This soup which starts from a whole pumpkin is really good! My husband wanted something that tasted like pumpkin pie so there is a fair amount of maple syrup in it. We all like it this way, but use less maple syrup if desired. I hope you enjoy making a from-scratch pumpkin soup!! Β It’s super easy in the Instant Pot!

If you don’t have an Instant Pot you can bake the pumpkin in the oven or use canned pumpkin! Β πŸ™‚



Pumpkin-Maple Soup in the Instant Pot

Course Soup
Appliances Blender, Immersion Blender, Instant Pot
Prep Time 5 minutes
Cook Time 50 minutes
Total Time 1 hour 15 minutes
Servings 6 cups


  • 1 whole pumpkin about Instant Pot size
  • 1 garlic clove peeled and diced
  • 1/4 cup onion diced
  • 2 cups vegetable broth
  • 1 cup plant based milk
  • 1/2 cup maple syrup
  • 1 teaspoon sea salt start with less if your broth is salty
  • 1/2 teaspoon ground ginger
  • dash ground nutmeg


  1. Put the rack inside the Instant Pot and add about a cup of water to the pot. (Basically add water until it comes us to just under the rack.)
  2. Wash the pumpkin and set it on the rack.
  3. If the lid won't close, cut off some of the top of the pumpkin.
  4. Put the lid on, turn the sealing knob to "sealing" and press the manual button. Select the time. I used 35 minutes which was plenty of time for my elevation (7000 feet). If you live at a lower elevation, and most people do, try less time....like 20 or 25 minutes.
  5. Allow for natural pressure release.
  6. Take the pumpkin out and cut it in half.
  7. Scoop out the seeds. Throw them away.
  8. Take the rack out of the inner pot and set aside. Rinse out the inner pot.
  9. Add the garlic, onion and vegetable broth to the inner pot. I used my own vegetable broth (see Notes below), but a store bought version would work also. Stir.
  10. Select "Saute" and with the Adjust button, select "Less". Allow to cook for 8 to 10 minutes until the onion is tender. Do not put the lid on during this time.
  11. Meanwhile, scoop out the pumpkin flesh. Measure it if you want to. (Mine ended up being 3 cups of pumpkin.) Put the pumpkin into the broth.
  12. Turn the soup off and use an immersion blender or blender to blend the soup. Add the plant based milk of your choice, maple syrup, salt, ginger and nutmeg. If you are using a salty broth, add less salt and adjust to taste. If you prefer a less sweet soup, start with less maple syrup. If you prefer a less gingery taste, start with less ginger. You can always add more spices but it's hard to take it away once it has been added!!!
  13. If the soup is too thick, add additional broth or plant based milk.
  14. Heat again for a few minutes if needed using the Saute cycle.
  15. Serve with lots of love and with a sprinkling of nutmeg if desired.

Recipe Notes

An immersion blender makes this recipe easier to prepare. Use a blender if you don't have an immersion blender. I used my own vegetable broth but you can buy some in the store if it is more convenient. I used soy milk because I seem to do okay with it. Use whatever milk you prefer and works for you. Obviously, soy is one of the top 8 allergens so if you are trying to avoid those foods, don't use soy milk!

2 thoughts on “Pumpkin-Maple Soup in the Instant Pot

    1. You are most welcome Summer! I’m glad you enjoyed the recipe. Thanks so much for letting me know! Happy Instant Pot cooking! πŸ™‚

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