Instant Pot Keto Spicy Pumpkin Soup

A warm and comforting bowl of Spicy Pumpkin Soup that's keto-friendly and ready in minutes, thanks to the Instant Pot. This creamy blend of pumpkin, aromatic spices, and rich coconut cream is a deliciously low-carb indulgence that's perfect for chilly days.

Course Dinner

Cuisine American

Keyword Instant Pot Keto Soup, Keto Instant Pot Recipe, Low-Carb Pumpkin Soup, Spicy Pumpkin Soup

Prep Time 10

Cook Time 15

Total Time 25

Servings servings

Calories 203kcal

Equipment

Instant Pot (6 qt or larger)
Immersion blender

Ingredients

2 tbsp unsalted butter 28g
1 medium onion, chopped approximately 150g
3 cloves garlic, minced
1 tsp ground cumin
½ tsp cayenne pepper adjust for heat preference
¼ tsp ground nutmeg
¼ tsp ground ginger
¼ tsp ground black pepper
¼ tsp salt adjust to taste
4 cups pumpkin puree not pie filling, 905g
4 cups chicken or vegetable broth low sodium, 960ml
1 cup coconut cream 240ml
Fresh cilantro or parsley for garnish optional

Instructions

Set the Instant Pot to 'Sauté' mode and add the butter, allowing it to melt.
Add the chopped onion and garlic to the pot, sautéing until the onions are translucent and the garlic is fragrant, about 3-4 minutes.
Stir in the ground cumin, cayenne pepper, nutmeg, ginger, black pepper, and salt, cooking for another minute to toast the spices.
Pour in the pumpkin puree and broth, stirring well to combine all the ingredients and to ensure there are no spices stuck to the bottom of the pot.
Secure the lid of the Instant Pot and set the valve to 'Sealing'. Select 'Manual' or 'Pressure Cook' and set the timer for 10 minutes on high pressure.
Once the cooking cycle is complete, allow for a natural pressure release for 5 minutes, then carefully do a quick release for any remaining pressure.
Open the lid and use an immersion blender to puree the soup until smooth.
Stir in the coconut cream and adjust the seasoning if necessary.
Serve hot, garnished with fresh cilantro or parsley if desired.

Notes

For a dairy-free version, substitute the butter with coconut oil or olive oil.

The heat level of this soup can be adjusted by increasing or decreasing the amount of cayenne pepper.

If you don't have an immersion blender, you can carefully transfer the soup to a regular blender to puree it in batches.

Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to a month.

Nutrition