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This always reminds me of fall. It’s a creamy, but dairy-free, squash and pumpkin soup with holiday spices. It also happens to be paleo, and without the honey it’s Whole30 friendly too! I make this in my Instant Pot pressure cooker where I just leave it under pressure for 15 minutes, puree, and it’s ready. If you don’t have a pressure cooker, there are also directions for using a medium or large pot below. Garnish with roasted, salted pumpkin seeds.
Ingredients
- 1 tablespoon avocado oil, or as needed
- 1 onion, diced
- 2 pounds butternut squash, cubed
- 1 teaspoon curry powder
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground nutmeg
- 3 cups vegetable broth
- 2 cups unsweetened applesauce
- ½ cup pumpkin puree
- 2 tablespoons ghee (clarified butter)
- 2 teaspoons honey, or more to taste
- salt to taste
Directions
Step 1
Turn on a multi-functional pressure cooker (such as Instant Pot) and select Saute function. Heat oil and add onion. Saute until translucent, about 2 minutes; be careful not to brown the onion. Move onion to the side of the pot. Add a layer of butternut squash to the bottom of the pot. Brown slightly, about 4 minutes. Add remaining butternut squash, curry powder, cinnamon, and nutmeg. Mix and continue cooking until fragrant, about 1 minute.
Step 2
Pour broth and applesauce into the pot with the butternut squash mixture. Close and lock the lid; set knob to sealing. Select high pressure and set timer for 15 minutes. Allow 10 to 15 minutes for pressure to build.
Step 3
Release pressure using the natural-release method according to manufacturer's instructions, 10 to 40 minutes. Unlock and remove lid.
Step 4
Mix pumpkin puree and ghee into the pot with the soup. Blend with a stick blender. Add honey and salt. Mix thoroughly.
Cook’s Notes:
Use less broth for a thicker soup.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 6 | |
| Calories 200 | |
| % Daily Value * | |
| Total Fat7g | 9% |
| Saturated Fat3g | 15% |
| Cholesterol11mg | 4% |
| Sodium314mg | 14% |
| Total Carbohydrate35g | 13% |
| Dietary Fiber6g | 20% |
| Total Sugars17g | |
| Protein3g | |
| Vitamin C35mg | 175% |
| Calcium99mg | 8% |
| Iron2mg | 10% |
| Potassium670mg | 14% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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