This velvety butternut squash soup is infused with warm ginger, garlic, and a hint of spice. It’s a cozy, naturally sweet dish that comes together effortlessly in the Instant Pot—perfect for chilly weeknights or fall gatherings.

Creamy without any dairy, it’s both light and deeply satisfying.

Instant Pot Butternut Squash & Carrot Ginger Soup Ingredients

• 1 tablespoon olive oil (or coconut oil for added richness)
• 1 medium yellow onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon fresh ginger, grated (or 1 teaspoon ground ginger)
• 1/4 teaspoon red pepper flakes (optional for heat)
• 1 1/2 pounds butternut squash, peeled and cubed (about 4 cups)
• 1 medium carrot, chopped
• 3 1/2 cups vegetable broth (or chicken broth)
• 1/2 teaspoon ground cinnamon
• Salt and pepper to taste
• 1–2 tablespoons coconut milk or cream (optional, for swirl garnish)

Optional Toppings:

• Toasted pepitas
• Fresh thyme leaves
• Coconut cream swirl
• Cracked black pepper

Kitchen Tool Tips

• Instant Pot or Pressure Cooker: Cuts total cooking time drastically while locking in flavor.
• Immersion Blender: Ideal for pureeing soups directly in the pot—less mess and fewer dishes.
• Silicone Spatula: Great for stirring and scraping up sautéed bits without scratching the pot.

How to Make Instant Pot Butternut Squash & Carrot Ginger Soup

1. Sauté Aromatics: Set Instant Pot to Sauté. Add olive oil, then onion, garlic, ginger, and red pepper flakes. Cook 2–3 minutes until fragrant.
2. Add Vegetables & Broth: Stir in cubed butternut squash, carrot, broth, cinnamon, salt, and pepper.
3. Pressure Cook: Seal the lid and set to Pressure Cook on high for 8 minutes. Allow a natural release for 5 minutes, then quick release.
4. Blend: Use an immersion blender to puree the soup until smooth. Alternatively, blend in batches using a regular blender.
5. Finish & Serve: Taste and adjust seasoning. Stir in a splash of coconut milk if desired. Serve hot with optional toppings.

Nutritional Information

Per serving:

• Calories: 185
• Fat: 5g
• Carbohydrates: 33g
• Protein: 3g
• Fiber: 6g
• Sodium: 560mg

How to Serve

Ladle into warm bowls and garnish with toasted pepitas, a swirl of coconut cream, or a sprinkle of fresh thyme. Serve alongside crusty sourdough bread or a light green salad for a full meal. The creamy texture and natural sweetness pair beautifully with salty, crunchy toppings.

Storage

• Refrigerate in an airtight container for up to 5 days.
• Freeze for up to 3 months in freezer-safe containers.
• Reheat gently on the stovetop or in the microwave, adding a splash of broth if needed to loosen.

Can I use frozen butternut squash?

Yes, frozen squash works great and skips the peeling step—just use 4 cups of cubes.

Is this soup vegan?

Yes! Just be sure to use vegetable broth and coconut milk if adding creaminess.

Can I make it spicier?

Add more red pepper flakes or a pinch of cayenne before pressure cooking.

What if I don’t have an immersion blender?

Carefully transfer the soup in batches to a blender. Let it cool slightly before blending to avoid steam buildup.

Can I double this recipe?

Yes, as long as your Instant Pot is 6 quarts or larger—just don’t fill above the max line.

Ingredient Spotlight

Butternut Squash:
Naturally sweet and rich in vitamin A, butternut squash creates a silky texture when pressure cooked and blended. Look for squash with a firm neck for easier peeling and more usable flesh.

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