Butternut squash and carrot soup is so smooth and creamy, you can sip it from a mug. Lemongrass paste, ground ginger, and Thai red curry paste give this soup citrusy, spicy flavors while coconut cream brightens it up. Make this easy soup in your instant pot for a healthy, vegan and totally yum experience!
I have a special name for this butternut squash and carrot soup. I call it 'the sunshine soup.' No points for guessing why! The bright orange color of the veggies, the warmth of ground ginger and Thai red curry along with the fresh, zingy taste of lemongrass is going to make your day and give you an instant lift. Try it when you're feeling down and under and see what I mean:)
What makes it even better is that there are literally NO unhealthy ingredients in this vegan soup. If you don't want a strictly vegan soup, however, you can swap the coconut cream with yogurt, and it will taste equally nice. Who said you need butter and cream to make soups tasty? In this regard, this soup's a lot like minestrone soup - another vegan soup bursting with nutrition and taste. Minestrone's chunky and wholesome, and I'm guessing you will love it!
Note: exact amounts of these ingredients are given in the recipe card further down in the post. This list has the ingredients in a glance.
- butternut squash and carrots - I like the convenience of using pre-frozen bags of squash cubes and carrots because then I can cut down on the chopping.
- olive oil or avocado oil
- yellow onions - chop up the onions any which way. It doesn't matter if you don't do it too fine because they will get blended with the rest of the ingredients after pressure cooking.
- lemongrass, ginger, and Thai red curry pastes - these are easily available in the international aisle of any supermarket. If you cannot find lemongrass paste (sometimes it disappears off the shelves), make your own with fresh lemongrass stalks. The latter can be found in the produce section. Chop up two lemongrass stalks finely, heat a tablespoon or two of cooking oil in a small frypan and add the chopped stalks and a little water. Let the stalks cook gently on simmer for five minutes. When they cool down, blend to a smooth paste in the blender. Lemongrass is quite stringy and doesn't blend easily when raw. Here's a helpful post from The Spruce Eats on how to prepare lemongrass if you want to know more about it.
- vegetable broth and plain water
- coconut cream - substitute with yogurt if you don't care for a strictly vegan version.
- black pepper, lime juice (optional) and sea salt to taste
How to make butternut squash and carrot soup in your instant pot
- Heat the cooking oil in the steel insert of your instant pot (sauté) and add the onions, garlic, butternut squash, and carrots. Cook for four to five minutes, stirring to keep the vegetables from sticking to the bottom.
- Add the lemongrass paste, ginger paste and Thai red curry paste. Cook for 30 seconds.
- Add the vegetable broth and water and stir. Pressure cook on high for five minutes and release pressure ten minutes after the timer beeps.
- Open the pot and using an immersion blender (affiliate link), puree the soup to a thick but still pourable consistency. With an immersion blender, you can blend soups very conveniently right in the pot even when they are hot. If you don't have one, allow the soup to cool down and process in your regular blender until smooth. Add extra water if the soup is too thick.
- Stir in the coconut cream, squeeze half a lime (optional), and add a couple of dashes of black pepper. The soup is ready to be served!
More instant pot soup recipes
- Mushroom soup - an Indian twist makes this mushroom soup worth looking into!
- Tomato soup - served with swirls of coconut cream and crusty garlic bread on the side.
- Broccoli cheddar soup - incredibly creamy and satisfying with lots of cheese!
- Potato soup - Have potatoes? Make soup! Uses common pantry and freezer ingredients.
Butternut Squash and Carrot Soup
Butternut squash and carrot soup is so smooth and creamy, you can sip it from a mug.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: Serves 4 1x
- Category: Soup
- Method: Pressure cooking
- Cuisine: Thai
- Diet: Vegan
- 2 tbsp olive oil or avocado oil
- 1 cup yellow onions, chopped
- 500 gm or 15 oz. frozen butternut squash cubes
- 2 cups fresh or frozen diced carrots
- 2 tsp lemongrass paste
- ½ tsp ginger paste
- 1 tsp Thai red curry paste
- 1 ½ cups vegetable broth
- 3 cups water
- salt, to taste
- 2 tbsp coconut cream
- 1 tbsp lime juice (optional)
- ½ tsp crushed black pepper
- Switch on your instant pot to sauté and heat the the cooking oil. Add the onions, squash and carrots. Cook for 4-5 minutes, stirring to keep the vegetables from sticking to the bottom.
- Add the pastes - lemongrass, ginger and Thai red curry. Cook for 30 seconds.
- Add the vegetable broth, water and salt. Deglaze the the pot and cancel sauté. Secure the lid and make sure the steam release vent is on 'sealing.' Press the pressure cooking button (high) and set the timer to 5 minutes.
- When the timer beeps, wait 10 minutes before releasing the rest of the steam. Open the pot and using an immersion or stick blender if you have one, blend the soup to a thick but pourable consistency. Add a little more water if the soup is too thick. You can process the soup using a regular blender too, but you'll have to wait for it to cool down a bit if using a stand blender.
- Add the coconut cream, lime juice and crushed black pepper. Serve hot.
- Substitute the coconut cream with two tablespoons of yogurt if you so wish.
- You can serve the soup with some bread on the side or croutons.
- Store the leftover soup in ziploc bags or freezer-safe containers for later.
- Calories: 200.9
- Sugar: 9.0
- Sodium: 511.4
- Fat: 11.4
- Saturated Fat: 3.8
- Unsaturated Fat: 5.9
- Trans Fat: 0
- Carbohydrates: 25.5
- Fiber: 6.3
- Protein: 2.4
- Cholesterol: 0
Keywords: butternut squash and carrot soup, vegan soup, vegetarian, instant pot soup