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butternut squash soup surrounded by pumpkins, thyme, roasted pumpkin seeds, and a spoon

Instant Pot Butternut Squash Soup with Apple (Vegan)

  • Author: Lindsay
  • Total Time: 35 minutes
  • Yield: 4 1x
  • Diet: Vegetarian


This Instant Pot Butternut Squash Soup with Apple is warm and comforting for a nourishing meal perfect for kid-friendly meal prep! Stove Top Option.


Units Scale
  • 1 Tablespoon oil or butter
  • 1 small or medium yellow onion, peeled and chopped
  • 3 garlic cloves (peeled, whole)
  • 1/2 Tablespoon grated fresh ginger
  • 1 large carrot, peeled and chopped
  • 2 celery stalks, chopped or 1/2 cup
  • 1 1/2 pounds butternut squash, peeled and chopped or diced
  • 1 large apple (Honeycrisp, Gala, etc.), peeled, cored, and chopped (1 1/2 cups, chopped)
  • 2 1/2 teaspoons cumin
  • 3 cups vegetable stock
  • 1 cinnamon stick (see notes if you don’t have a cinnamon stick)
  • 3/4 cup coconut milk or non-dairy milk/cream
  • 1/2 teaspoon curry powder
  • 1/4 to 1/2 teaspoon cayenne or paprika (adjust to your liking)
  • pinch of nutmeg
  • salt and pepper to taste
  • Garnish – thyme or parsley, pepper, and pumpkin seeds


  1. Add oil or butter to the inside of the instant pot, and press the sauté button. Add onion, garlic, ginger, carrot and celery. Sauté for 2 to 3 minutes in the instant pot until the ingredients are fragrant.
  2. Add squash, apple, and cumin, and sauté for an additional 2 to 3 minutes.
  3. Next, pour in the broth, and stir the ingredients together.  Place a cinnamon stick in the pot, and cover it with a lid. Make sure the vent is sealed.
  4. Press manual, and pressure cook for 10 minutes. Then, use the natural release setting. Or, cook the ingredients for 12 minutes, and use the quick release method.
  5. Once the pressure is safely released, use an immersion blender to blend the soup.  Or, carefully transfer the soup into a high speed blender (half at a time), and puree the soup until it is creamy.  Transfer the soup back into the pot/instant pot, and keep it on warm mode.
  6. Stir in the coconut milk (or cream) and additional spices: curry, cayenne, pinch of nutmeg.  Add salt and pepper to taste.
  7. Keep the pot on warm for 5-10 minutes until the spices have nicely blended with the soup. Taste and adjust if needed.
  8. Serve and garnish with fresh thyme and roasted pumpkin seeds.

Stove Top Option:

  1. Add oil or butter to a large pot, and heat it on medium-high heat. Add onion, garlic, ginger, and carrot, and sauté the ingredients for 2 to 3 minutes or until they are fragrant.
  2. Add the squash, apple, and cumin sauteing for an additional 2 to 3 minutes.
  3. Next, pour in the broth, and stir the ingredients together.  Place a cinnamon stick in the pot, and cover it with a lid.
  4. Cook the soup for 15 minutes on medium-to-medium low heat.
  5. Follow the same instructions as the instant pot recipe (starting at transferring to blender) after this step.


If you don’t have a cinnamon stick add a pinch or two ground cinnamon along with nutmeg after blending.

  • Prep Time: 10 minutes
  • Cook Time: 25. minutes
  • Category: Soup
  • Method: Instant Pot
  • Cuisine: American


  • Serving Size: 1 bowl
  • Calories: 234
  • Sugar: 11.6 g
  • Sodium: 747.8 mg
  • Fat: 15 g
  • Saturated Fat: 11.1 g
  • Carbohydrates: 26.8 g
  • Fiber: 4.6 g
  • Protein: 2.7 g
  • Cholesterol: 0 mg

Keywords: soup, butternut squash, instant pot, vegetarian, meal prep