Instant Pot Creamy Butternut Squash + Apple Soup {AIP, Whole30, Vegan}
Creamy butternut squash and apple soup perfect as a stand-alone main dish or alongside a healthy salad. Comes together in 30 minutes and is extremely easy to prepare!
Equipment
- Instant Pot
Ingredients
- 2 tablespoons coconut oil
- 1 medium sweet onion chopped
- 3 garlic cloves peeled and chopped
- 1 medium butternut squash peeled, seeded and cut into 1-2 inch chunks
- 1 medium sweet potato peeled and cut into 1-2 inch chunks
- 1 tart-sweet Apple Pinky Lady or similar, cored and cut into 1-2 inch chunks
- 1 teaspoon dried sage
- 1/4 teaspoon pumpkin pie spice replace with cinnamon for AIP
- 1/4 teaspoon dried ginger
- 1/2 teaspoon kosher salt
- 1/8 teaspoon fresh cracked pepper leave out for AIP
- 2 cups vegetable stock or chicken bone broth
- 1/2 can full-fat coconut milk
- Toasted pumpkin seeds coconut cream and smoked paprika for topping (leave out for AIP)
Instructions
- Set the Instant Pot to sauté and add coconut oil. Once the screen reads "hot" and oil is melted, add onion and garlic. Cook, stirring occasionally until onion begins to soften, 3-5 minutes.
- Add squash and potato, and stir to combine. Cook another couple of minutes until squash begins to soften, stirring occasionally.
- Press the cancel button on the screen, then add all other ingredients, with the exception of coconut milk. Stir to combine, then tighten the lid on the pot. Ensure vent valve is set to "sealing."
- Press the "Manual" button, and set the timer to 10 minutes on high pressure. Once completed cooking and the pot beeps, let pressure release naturally. If you're in a hurry you can release manually, but be careful. Remove lid once pressure has dissipated.
- Using an immersion blender, purée soup directly in the pot. Alternatively, transfer contents to a food processor or high powdered blender. Blend until smooth, then add coconut milk and additional seasonings to taste. Blend again to combine.
- Top with toasted pumpkin seeds, coconut cream, and a dash of smoked paprika if desired.
Notes
This soup makes great leftovers and can be easily batch cooked and frozen.
If you aren't AIP and like a savory element to your soup, add a pinch of cayenne or smoked paprika before cooking.
To make this soup in a traditional slow cooker, saute the aromatics on the stove top, transfer all ingredients to your cooker, and cook on low for 6-8 hours. Then blend, add in coconut milk, and cook another 30 minutes until flavors combine.
Tried this recipe?Let us know how it was!