This ultra-creamy, comforting, and healthy butternut squash soup is ready in the Instant Pot in just 30 minutes! This soup is dairy-free and made with just 10 main ingredients.
Why you'll love this recipe
What better way to celebrate soup season than a creamy, comforting, and nourishing butternut squash soup?
- Dietary-features: vegan, dairy-free, soy-free, nut-free
- Made in the Instant Pot in just 30 minutes
- Uses just 10 ingredients + salt and pepper
- Balanced, filling, and contains 11 grams plant-based protein per serving
Because butternut squash cooks in the Instant Pot in just 6 minutes, this soup is a great option for weeknight meals.
Instant Pot recipes like chickpea noodle soup and lentil soup have always been some of the most popular types of recipes on the blog. There's just something so great about being able to throw pantry staples in the Instant Pot and have soup less than 30 minutes later!
What you'll need
- Butternut squash: I use 2 pounds of diced butternut squash. Learn more about prepping butternut squash in my roasted butternut squash post.
- Coconut milk gives the soup a creamy dairy-free base (I use this same method in my vegan mac and cheese and potato soup). I use full-fat coconut milk but lite can be used for a lower fat option.
- Vegetable broth makes up the base of the soup. An equal amount of water works but will make the soup a little less flavorful.
- Great northern beans are the secret ingredient that adds protein and extra creaminess. You can also use cannellini beans or navy beans. I don't recommend using chickpeas.
- Maple syrup adds a touch of sweetness. Coconut milk is lightly sweet, so I recommend starting small with the maple syrup and adjusting to taste. An equal amount of honey or agave syrup also works.
- Ground nutmeg is a classic butternut squash soup seasoning that adds a touch of warmth.
- Dry thyme: You can use 2 teaspoons fresh chopped thyme instead if you have it on hand.
Steps to make this recipe
All of my Instant Pot recipes are made in a 6 qt DUO60 Instant Pot.
- Select "saute" on the Instant Pot. Adjust timer to 8 minutes. Once the pot reads "hot", drizzle in olive oil. Add the onion and diced butternut squash. Cook 6-8 minutes, until the onion is golden.
- Add garlic and saute one minute more, until aromatic. Deglaze the pot with 1-2 tablespoons vegetable broth, stirring to remove any stuck on bits.
- Add remaining vegetable broth, coconut milk, nutmeg, thyme, and maple syrup. Lock lid in place and adjust vent to "sealing". Select "high pressure" and adjust timer to 6 minutes.
- It will take a little over 10 minutes for the pot to come to temp. Once the 6 minute timer is up, carefully turn the valve to do a quick pressure release. Remove the lid. Use an immersion blend to blend until smooth. Enjoy!
Expert tips
- Toppings: I liked to add toasted pumpkin seeds and air fryer chickpeas on top for a little bit of crunch and extra protein. Add a dollop of cashew cream for a dairy-free sour cream option.
- Consistency: This is a pretty thick soup. For a thinner soup, add broth ¼ cup at a time after pureeing.
- Serve alongside yeast rolls and vegan lentil loaf for a satisfying meal.
Recipe FAQ
I have not tested this recipe without coconut milk, but it should work with an equal amount of vegetable broth The flavor will be slightly different and the soup will be less creamy.
For best quality, enjoy leftovers within 3-4 days. Let the soup cool to room temperature before refrigerating in an airtight container.
Reheat individual servings in the microwave in 2-3 minutes. You may need to add a splash of vegetable broth to loosen the soup. Alternatively, reheat on the stovetop over medium heat until warmed through.
Yes, butternut squash soup freezes well for up to 3 months. Let cool to room temp before freezing in individual containers or one large container. Let thaw overnight in the fridge before reheating.
Yes, you can make this soup without an Instant Pot. Use the same method to saute the onions and squash. Add the liquids and bring them up to a boil over high heat. Once boiling, reduce to a simmer and cover. Simmer until the squash is cooked through, about 15 minutes.
Yes, but blending hot liquids can be dangerous because steam builds up in the blender, so I recommend working in small batches. Remove the lid frequently to allow steam to vent.
I have not tested this recipe with frozen butternut squash but will update it if I do.
More instant pot soup recipes
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I also have a step-by-step video for this soup. Check it out below!
Instant Pot Vegan Butternut Squash Soup
Ingredients
- 1 tablepoon olive oil
- 2 pounds butternut squash peeled, seeded, and diced into 1" pieces; see note #1
- 1 medium yellow onion roughly chopped
- ½ teaspoon salt adjust to taste
- 4-5 cloves garlic minced
- 1 cup vegetable broth
- 15 ounce can great northern beans drained and rinsed
- 13.5 ounce can unsweetened full fat coconut milk see note #2
- 1 teaspoon maple syrup
- ½ teaspoon dry thyme
- ¼ teaspoon black pepper
- ¼ teaspoon ground nutmeg
Instructions
- Select "saute" on the Instant Pot. Adjust timer to 8 minutes. Once the pot reads "hot", drizzle in olive oil. Add the diced butternut squash and chopped onion. Sprinkle with salt. Cook 6-8 minutes, until the onion is softened.
- Add garlic and saute one minute more, until aromatic. Deglaze the pot with 1-2 tablespoons vegetable broth. Stir in remaining vegetable broth, beans, coconut milk, maple syrup, thyme, black pepper, and nutmeg.
- Lock lid in place and adjust vent to "sealing". Select "high pressure" and adjust timer to 6 minutes. It will take a little over 10 minutes for the pot to come to pressure.
- Once the 6 minute timer is up, carefully turn the valve to do a quick pressure release. Remove the lid. Use an immersion blender to blend the soup until completely smooth.
- Taste for salt and pepper. Enjoy!
Video
Notes
- Butternut squash: I have not tested this recipe with frozen butternut squash.
- Coconut milk: I use full-fat coconut milk but lite coconut milk can be used as a lower fat option.
- Leftovers: For best quality, enjoy leftovers within 3-4 days. Let the soup cool to room temperature before refrigerating in an airtight container.
- Freezing: Let cool to room temp before freezing in individual containers or one large container. Let thaw overnight in the fridge before reheating.
- A blender can be used instead of an immersion blender. Blend in batches and allow steam to vent frequently to avoid pressure buildup.
- Stovetop option: Use the same method to saute the onions and squash over medium-high heat. Add the liquids and bring them up to a boil over high heat. Once boiling, reduce to a simmer and cover. Simmer until the squash is cooked through, about 15 minutes.
Chris G
Excellent! This was so easy and tasty. Loved the beans in it. I will def make again!
Cassidy Reeser
Thanks so much for the review!