Instant Pot Creamy Butternut Squash Soup (vegan; oil-free)

A delicious and hearty whole food plant-based butternut squash soup.  A stealthy ingredient (red lentils) add plant-powered protein and nutrients to make this a complete meal.

I simply adore this Instant Pot Creamy Butternut Squash Soup!

I used to order butternut squash soup whenever fall came. It was on the menu at so many of my favorite restaurants. But once I started a plant-based diet, it’s hard to find a good butternut squash soup made without dairy.

This Instant Pot Creamy Butternut Squash Soup is smooth and creamy without any dairy. You don’t even need to add oil. Honest. The key is to sauté the vegetables only until they’re translucent using a little vegetable broth as needed.

I like using my Umami Vegetable Broth. It’s an all-natural and sodium-free vegetable broth rich in umami flavor and featuring vegetable scraps. Perfect for oil-free sautéing onions. Plus, it delivers great umami flavor and costs next to nothing and a lot less salt. 

Technically butternut squash is a fruit. It’s one of my favorites, especially in the fall. And it makes the best soups and stews. If you haven’t already tried my Butternut Squash Red Lentil Stew, you’re missing out. So much flavor and plant-powered nutrients. That soup is very warm as it’s spiced with ras el hanout, a Moroccan spice blend.

Thanks to carotenoids, this Instant Pot Creamy Butternut Squash Soup boasts the vibrant orange color of fall and is packed with nutrient-dense fiber, and plant-powered protein. And that is all thanks to the glorious butternut squash fruit. In just one cup, it provides 82 calories, 2 grams of protein, 7 grams of fiber, and 0 grams of fat – zero. (Healthline)

What’s really impressive are the amounts of vitamins. That same cup of butternut squash contains 457% of the reference daily intake (RDI) of Vitamin A. Just in case you missed that, 457% is a lot! This is important since our bodies convert provitamin A carotenoids into retinal and retinoic acid, which are the active forms of vitamin A. In turn, Vitamin A helps regulate cell growth, eye health, bone health, and immune function. (Healthline)

It also contains quite a hefty dose of Vitamins C, E, niacin (B3), pyridoxine (B6), folate (B9), magnesium, potassium, and manganese. These vitamins and antioxidants have been shown to reduce risk for chronic diseases like cancer and heart disease. They do this by slowing cellular damage and reducing inflammation. (Healthline)

Specifically, Vitamin C assists in immune function, collagen synthesis, wound healing, and tissue repair. Vitamin E protects our bodies from free radicals. And folate is essential for energy, red blood cell formation, as well as fetal growth and development. Plus, butternut squash is also a good source of calcium, iron, phosphorus, and copper. (Healthline)

Let’s shift gears and talk about the itty bitty red lentil. I know this isn’t a typical ingredient in butternut squash stew, but I love these little guys. First, red lentils are legumes that are split and cook very quickly – as in three times faster than other lentils. And since they have a slightly sweet and nutty flavor, they’re the perfect complement to this Instant Pot Creamy Butternut Squash Soup.

But I don’t include them solely for flavor and quick cooking. Nope, these little split lentils are also a pretty impressive nutrition powerhouse. Just one-quarter cup of dry red lentils (¾ cup cooked) contains 180 calories, 13 grams of plant-based protein, 9 grams of dietary fiber and less than 1 gram of fat. But they’re rich in B vitamins (especially folate), iron, zinc, magnesium, and potassium. (Nutrition Action). Lentils also contain beneficial phytochemicals that protect also protect our bodies against chronic diseases.

The Umami Vegetable Broth, butternut squash, and red lentils are extremely complementary resulting in great flavor and texture. Additional flavor comes from the standard onion, garlic, sage, rosemary, and a bay leaf.

I like adding in a little fresh ginger, cumin, and cinnamon to enhance and warm the soup a little. It’s a very slight nuance. If you prefer a stronger presence, simply add in more. My favorite part about cooking my own meals is the control I have over the amount of spices and herbs used.

Now let’s get down to business. I really like my Instant Pot. I use it at least once a day. I just love the way it simplifies the cooking process by making it mostly hands-free, well at least the cooking portion is hands-free. You can use any pressure cooker you have, including stovetop.

Start by sautéing the onions using the sauté function on your Instant Pot or pressure cooker. When the onions are translucent, press cancel to avoid scorching. Then stir in the garlic and ginger, followed by the herbs and spices. Then transfer cubed butternut squash and lentils to the Instant Pot. Pour in the Umami Vegetable Broth and stir.

Cover with the lid and turn the knob to sealing. Cook for five minutes on High Pressure (manual), then allow the pressure to release naturally for at least 15 minutes. Remove the lid, remove the bay leaf (don’t forget!!), and blend the soup contents.

I recommend using an immersion blender right inside the stainless steel insert of your Instant Pot. You can also transfer portions of the soup to a blender and process until smooth and creamy.

If you don’t have an immersion blender or blender, you can use a potato masher or ricer, but this takes a bit more effort and time. Just be sure to allow the soup to cool slightly to avoid any mishaps or injuries.

If you don’t have a pressure cooker, sauté the onions, garlic, and ginger, just like the instructions indicate. Then pour in the remaining ingredients and allow to simmer, covered until the butternut squash and lentils are fully cooked, about 30-40 minutes. Then proceed as written.

To serve this Instant Pot Creamy Butternut Squash Soup, you can use a myriad of toppings or garnishes. I recommend sliced green onions, roasted pepitas (pumpkin seeds), chopped parsley, sriracha, pomegranates, vegan parmesan cheese, or croutons.

This Instant Pot Creamy Butternut Squash Soup is perfect for cooler weather, when the leaves start turning and the sun sets before dinner. It’s just a bowl of warm comfort. And it smells and tastes incredible!

I gladly welcome it with my trusty spoon and toast – or even better, a grilled cheese and tomato sandwich. I enjoy Violife’s cheddar slices or my own Vegan Cheddar Cheese. Yum!! Move over tomato soup!!

I hope you enjoy this Instant Pot Creamy Butternut Squash Soup as much as I do.  

I would love to see your results! Please leave a comment and rate it down below, tag a picture @pebblesandtoast and #pebblesandtoast on Instagram, Twitter, and Facebook!   Enjoy!!   

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Ingredients

• 1 onion, chopped
• 5-6 cloves garlic, minced (2 Tbsp)
• ½ inch piece of ginger, peeled and grated (1 tsp)
• ½ cup red lentils 
• 1 Tbsp fresh sage, finely minced (or 2 tsp dried/rubbed)
• 1 tsp fresh rosemary, finely minced (or ½ tsp dried)
• 1 bay leaf
• ½ tsp cumin
• ¼ tsp cinnamon
• 3 pounds butternut squash, peeled and cubed
• 3-4 cups Umami Vegetable Broth*
• Salt and pepper to taste (optional)
• Garnish with sliced green onions, roasted pepitas, chopped parsley, sriracha, pomegranates, vegan parmesan cheese, or croutons.

Instructions

1. Using the sauté function in an Instant Pot or pressure cooker, sauté the onions for 1-2 minutes, adding a tablespoon of broth or water to prevent sticking, as needed.
2. Press cancel. (it will keep sautéing, but we don’t want it too hot)
3. Add in the minced ginger and garlic, and stir until fragrant, about 30-60 seconds. Stir in the herbs and spices.

1. Add the red lentils, herbs, spices, butternut squash, and 3 cups vegetable broth.
2. Attach and lock lid with sealing knob to sealing. Start on High Pressure (manual pressure cook) for 5 minutes.

1. Allow pressure to release naturally for 15 minutes, then cautiously turn the knob to release any additional pressure.
2. Remove the lid and press Cancel. 
3. Stir the soup carefully until you find the bay leaf.  Pull out and discard. 
4. Blend the soup with an immersion blender or transfer to a blender (work in batches if needed) and process until smooth, adding up to 1 cup more vegetable broth or unsweetened plant milk if your soup is too thick.**

1. Taste and adjust the seasonings as desired.
2. Garnish with chopped parsley, sliced green onions, roasted pepitas, sriracha, pomegranates, vegan parmesan cheese, or croutons.
3. Store any leftovers in an air-tight container in the refrigerator for up to one week or in the freezer for up to two months.

Notes

* Umami Vegetable Broth is a flavorful homemade broth made with kitchen scraps and packs a lot of deep umami flavor.  You can also use commercially prepared vegetable broth or water. 

** After blending your soup, feel free to add more broth if it’s too thick.  If you prefer a slightly creamier flavor, substitute this last addition of broth with unsweetened plant milk.