Instant Pot Butternut Squash Soup


Use your Instant Pot--or any other pressure cooker--to whip up this healthy butternut squash soup. Anjou pears add sweetness, while the soup gets creaminess and a wonderful flavor from light coconut milk, and a bright, fresh kick from ginger, cilantro and lime. Finishing the soup with whole-milk yogurt adds a nice richness, but you can skip it to keep the soup vegan. (Allow the soup to cool slightly before stirring in the yogurt so it doesn't curdle.) This soup would be equally delicious chilled.

Prep Time:
30 mins
Additional Time:
55 mins
Total Time:
1 hrs 25 mins
9 cups


  • 2 tablespoons olive oil

  • 2 ½ cups chopped green Anjou pears

  • 1 cup chopped yellow onion

  • 1 cup loosely packed fresh cilantro leaves with tender stems, plus more for garnish

  • 1 (1 inch) piece fresh ginger, peeled and thinly sliced

  • 1 teaspoon salt

  • ½ teaspoon ground coriander

  • 1 butternut squash (2 1/2 pounds), peeled, seeded and cut into 1-inch pieces (about 7 heaping cups)

  • 2 (13.5 ounce) cans light coconut milk, well shaken and stirred

  • 2 (3 inch) strips lime zest

  • 1 tablespoon lime juice

  • ½ cup plain whole-milk yogurt

  • 6 tablespoons unsalted dry-roasted peanuts, chopped (Optional)


  1. Select Sauté setting on a 6-quart programmable multicooker (such as an Instant Pot). (Times, instructions and settings may vary according to cooker brand or model.) Select High temperature setting and allow to preheat. Add oil to the cooker; heat for 1 to 2 minutes. Add pears, onion, cilantro, ginger, salt and coriander; cook, stirring occasionally, until the onion just softens, about 5 minutes.

  2. Add squash, coconut milk and lime zest. Cover the cooker and lock the lid in place. Turn the steam release handle to Sealing position. Select Manual/Pressure Cook setting on High pressure for 20 minutes. (It will take 5 to 15 minutes for the cooker to come up to pressure before cooking begins.)

  3. Let the pressure release naturally for 10 minutes. Carefully turn the steam release handle to Venting position, and let the steam fully escape (the float valve will drop; this will take 8 to 12 minutes). Turn off the cooker. Remove the cooker insert and let stand for 10 minutes. Remove and discard lime zest. Stir in lime juice.

  4. Working in 2 batches, carefully transfer the squash mixture to a blender. Secure the lid on the blender and remove the center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth, about 25 seconds per batch. (Use caution when pureeing hot liquids.) Transfer to a large serving bowl; let cool for a minute or two. Swirl in yogurt. Ladle the soup evenly into 6 shallow bowls; garnish with cilantro and sprinkle with peanuts, if desired.


To make ahead: Refrigerate for up to 4 days or freeze for up to 3 months. Reheat and stir in yogurt just before serving.

Nutrition Facts (per serving)

274 Calories
14g Fat
36g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 274
% Daily Value *
Total Carbohydrate 36g 13%
Dietary Fiber 6g 20%
Total Sugars 11g
Protein 5g 10%
Total Fat 14g 18%
Saturated Fat 8g 38%
Cholesterol 3mg 1%
Vitamin A 17093IU 342%
Vitamin C 39mg 44%
Folate 55mcg 14%
Sodium 438mg 19%
Calcium 116mg 9%
Iron 1mg 7%
Magnesium 64mg 15%
Potassium 715mg 15%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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