Instant Pot Pumpkin Soup With Crispy Sage Leaves



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How to make Instant Pot Pumpkin Sage Soup First you’ll turn on your pressure cooker and set the heat to brown or sauté. Add the onions and garlic and cook until soft, about five minutes. Then add the fresh pumpkin (or pumpkin puree) to the pot with the cut sweet potatoes, salt, pepper, and sage leaves.

This pumpkin squash soup cooks in just 10 minutes in the Instant Pot, so it’s quick enough for a weeknight meal! The soup is garnished with crispy, fried sage leaves, making it fancy enough for dinner, too. For an extra-rich meal, substitute ghee for the olive oil when frying the sage. 1 onion, peeled & chopped (about 1 heaping cup) 2 – 3 cloves garlic, peeled & chopped.

2 carrots, peeled & chopped (about 1/2 cup) 2 stalks of celery, chopped (about 3/4 cup) 3 cup s chicken or vegetable broth. 1 bay leaf. 1 1/2 lb. of cooked pumpkin flesh (or canned pumpkin) 1 teaspoon fresh chopped rosemary. *For the crispy sage leaves: Pull sage leaves off the stem. Heat the olive oil in a small skillet over medium-high heat.

Once shimmering, add a few sage leaves at a time and cook for 2-3 seconds. Use tongs to transfer leaves to a paper towel and lightly sprinkle them with salt. While soup is simmering, heat vegetable oil to hot, so it shimmers a bit. Add a couple fresh sage leaves and fry for about 10 seconds.

Lift out with a slotted spoon and set on a paper towel lined plate to cool. Serve soup with crispy sage leaves and a few pepitas. Place sage leaves in each pumpkin half and place on a baking sheet, skin side down. Brush with a 1 tablespoon melted butter and roast for 45 minutes. When softened and pumpkins can be pierced with a fork, remove from oven and peel skin from pumpkins.

Combine pumpkin with remaining ingredients into stock pot, except butter with onions. Make the Soup: In 5-quart saucepot, heat oil on medium. Add onions and salt. Cook 40 minutes or until deep golden brown, stirring occasionally. Add garlic, sage, ginger and nutmeg.

This thick and creamy pumpkin soup uses a few simple ingredients. Sweet onion and garlic sautéed in butter, pumpkin puree, and vegetable stock are flavored with traditional fall spices and lightly sweetened with dark brown sugar. Heavy cream is then added after cooking to make this soup nice and creamy. Easy Instant Pot Pumpkin Soup (Whole30 Paleo) you’ll fall in love with this easy creamy pumpkin soup!

So simple and full of nutrition and delicious flavor, this soup is perfect for a chilly fall day. 5 from 11 votes. Print Recipe Pin Recipe Leave a Review. Ingredients. 1x 2x 3x.

Cook and stir pork sausage in a large heavy pot or Dutch oven over medium heat until sausage is browned and crisp, 5 to 8 minutes. Remove sausage with a slotted spoon, leaving drippings in the pot. Brown the sage leaves in the hot drippings until crisp, about 30 seconds; remove sage leaves and set aside.

Step 2.

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Remove the sage leaves from the soup.

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Ladle the soup into warm bowls and garnish each bowl with 2 whole sage leaves.

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Add the vegetables, the sage leaves, and a small glass of water, reduce the heat, and cook for 1 hour.

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Add it and the other herbs to soups.

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Add the sage leaves and boil for 15 seconds.

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Add sage and bring to a boil, then reduce the heat to low and simmer for 45 minutes, stirring occasionally.

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Stir together oil and sage in a small skillet, and cook over medium-low heat 2 to 3 minutes or until fragrant and crisp.

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I often enjoy this soup topped with lightly roasted pumpkin seeds for a crunchy, nutritious addition.

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Melt the ¼ cup butter in the pan over medium heat and add the sage leaves.

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Add sage and sauté for about 30 seconds or until fragrant.

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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • You are a delight and I haven’t even gotten to the recipe yet! Yes I love my instant pot but I loved my mom more and as Europeans, we didn’t dot our sweet potato mash with marshmallows etc. but acorn squash was halved and baked with a bit of demerara sugar and just enough butter. So carry on, i’m all ears …..just roasted a butternut squash and was wondering what to do with it tomorrow!

  • As I’m watching your video, I’m getting inspired. I have some butternut squash at home, and I’m going to make this soup. I think coconut milk and a little ginger would add a nice touch, what do you think?

  • That “waaaaahhh” at the end as you’re trying not to drip everywhere.. that’s me with something pretty much every time I cook.:p
    Looks like a great recipe. I like the tip to sneak red lentils in there, and maybe smooth it out with some soy milk. I don’t have an instant pot so I’ll probably do the whole thing just on the stove.

  • I have two butternut squash in the pantry, was going to try another recipe with them, then I saw this. I’ve never had this type of soup before. You’ve inspired me to try it in my IP. Thank you!!

  • i enjoy watching your videos you give me alot of ideas on what to fix in my instant pot i just have the ip lux but she works like a charm i’m considering getting a second one to do two dishes at a time

  • Looks good, but you don’t have to through away the liquid you that cooked the squash or any veggie, add it to your stock, that’s were all the goodness is!!!!! ������

  • This food truck near my job has been serving butternut squash soup lately and I’ve been obsessed! I think they add a little nutmeg maybe? They top theirs with chives and it’s so good.:)

  • Jeffrey, Damn you! Spent a half an hour searching your site for this recipe to make Butternut Squash Soup, but also no amazing recipe from you. So, I had to wing it. As soon as my soup was done, your recipe pops up! My soup came out quite tasty, but yours looks sublime! Thank you for all your guidance. You are the best teacher!

  • Jeff, made this this evening and I’m enjoying a bowl as I type this. Wonderful flavor and most assuredly a do again. I used a fresh butternut squash and had to return portions for a longer cook to get them tender. Total pressure time for me came to 10 minutes.

  • I usually make simple pasta sauces with canned tomatoes & veges. But it was always so tomato-ey, which I did not like, but I ate it because it was healthy. Then one day I added vege stock and it was monumentally better. So simple but makes it a lot better. And a bit more pepper can fix something that still tastes bland even after a heap of salt.

  • Thanks for explaining the difference between kosher salt and table salt..and why you decide to use kosher! i like how real and informative you are. I feel like a lot of chefs just use kosher salt because it sounds fancier but have no real idea what the difference is!

  • I’ve found that the dishes I prepare with the instantpot taste better the next day, as leftovers! I agree with you that it initially tastes kinda bland. Thx for this recipe!

  • Nice recipe! I find yours especially cool because most creme soup recipes call for some kind of cream/coconut milk/soy milk, whereas veggies are already delicious on their own. I happened to suddenly get a weird idea of adding pumpkin spice to the soup.:D By the way, you look great, too!

  • Wow! So much flavor. I had a butternut squash and most of the other ingredients. I just ran out of Thyme last night so I used Rosemary instead. I garnished with some chives and sour cream. Absolutely awesome! Thanks for another great recipe!

  • Lisa visited many different towns today, it was a great road trip to tag along on xD definitely gonna try this out lisa, it’s for sure soup szn! <3

  • I love yo use cauliflower I my soups, and white beans or lentils for protein and thickness. I pretty much survive on Instant Pot soups as my base.

  • I used to think that the timing on the Ipot was false too…but it’s actually like the time it takes to bring food to a boil. A recipe will say to boil for 30 minutes but doesn’t include the “bring to a boil” time either. I dunno…does that make sense? ��

  • Corn and bacon is the ultimate in butternut squash soup. Be sure to add a little bit of the bacon grease to really kick the flavor over. To save some and clean up you can just add your favorite canned creamed corn soup to the pot but it’s always better to do everything from scratch.

  • I love all your recipe s so far. Tried this. Used a fresh squash. And had to pressure cook it 3 times before it softened enough �� always use the press cut stuff

  • I have made this 3 times and it gets better and better each time I make it. Thank you, it’s fabulous! Barbara would love it too!!!

  • My husband generally hates any stew or soup I put in front of him, but he loved your Butternut Squash Soup recipe. Thank you, after 39 years of marriage, there is a glimmer of hope on the horizon now.

  • less if it’s not frozen…i’ve been making soups for a while, thanks for the tip for not “overcookign” the veg in water..good point


    I used precut squash, added the cup of water
    And when I quick released the IP, juicy squash steam sprayed everywhere out of the quick release valve! PANIC PANIC PANIC!!!

    IT GOT EVERYWHERE All over my cabinets, on top of my cabinets, all over my floor! It was like 7th grade volcano science project all over again!

    I will use only half a cup of water next time and see if that helps. Oh my. Good thing the children fled the kitchen and no one was burned. But boy, was it a scene!!!!!

  • saute shallots and garlic, then add pumpkin, spices, broth, and cook them all together! I like it with curry spice and coconut milk. Yum!

  • Why throw the steaming liquid away? Your throwing flavor away. Butternut squash soup, as with almost anything else, is also great with some bacon crumbles.

  • I have made this soup 5 times and I just love it, I love the guy in it too. He’s right to the point about cooking doesn’t talk to much about his personal life/self like some others! keep this homestyle cooking coming my friend.

  • We like to try your recipes because they always end up in our “must make regularly” file. soup weather here…so perfect. thank you.

  • I am here because I need to change to a high fiber diet, and it looks like squash is my last hope to live to see my children grow up, because all other high fiber cabbages gives you vitamin K overdose and blood clots if you want to get the daily recommended quantity of fiber, which is equivalent to 3 ponds of cabbage or 2 ponds of brussel sprouts. And if you eat the highest fiber content grain, which is Oats, you get overdose of calories.

  • I had a small acorn squash but it turned out fine. Loved the taste. I dont use oil so replaced it with water and a teaspoon of butter.The parm was a bit grainy, but like I said, it was so good. Keep em comin! Thx��

  • Steams squash and discards the water 0:1:31
    Sautés 3 shallots in 3 cm³ butter and 20 ml (tablespoon) olive oil 0:3:26
    Adds in 20 ml crushed garlic: 0:4:05
    Adds in 2 cups chook broth, and 2 cups garlic broth: 0:4:21
    Seasoning with 20 ml each of seasoned salt, black pepper, dried thyme and rubbed sage; and 5 ml each of white pepper and nutmeg
    Pressure cook for 3 min at high pressure: 5:20
    Adds squash to broth and purés: 0:6:15
    Adds 20 ml Worcestershire sauce, 0.5 cup cream, 0.3 cup Parmesan cheese, 20 ml white sugar 0:7:25
    Garnishes with thyme and sage squash seeds: 0:8:16

  • I am eating this as I type. OMG this is so unbelievably good! My entire family just loves it. The best we’ve ever had. Will be making this one often! Thanks, Jeff. ��

  • I bet it would taste really great with a very very small pinch of pumpkin spice, cayenne pepper, and a tiny pinch of ground cinnamon and nutmeg? Then add caramelized onions and garlic to the chicken or vegetable broth and butternut squash mixture, and then I would emulsify it and add two Tbs. of heavy cream. Yummy! I think I will try this? With the pumpkin spice, there may be no need to add the ground cinnamon. Taste for other additives that you like.

  • Love soups as well. As a professional cook, I learned to cook w/ kosher salt. Iodized table salt tastes really acidid to me. I also use pink himalayan, celtic and just plain sea salt when adding to soups, stews and cooking beans or grains. But for salads and roasted vegetables I need the feel of grasping kosher salt between my fingers. I make sure to add plenty of sea veggies in my diet to compensate for iodine. Love your channel, don’t disappear on us. 😉

  • My kids are loving me since I found Jeff!! I now cook dinner in the Instant Pot just about every night (so easy)!! Thank you Jeff!❤️This soup was amazing!!!

  • Jeffery, I had considered an Instant Pot for a long time. I received one yesterday as an early birthday gift.
    You are what convinced me to get excited about it. Your dishes are tried, mostly and quick. Your directions are efficient and tips are great. For someone that isn’t much of a cook…this makes me want to try and experiment. I was especially excited to see the NE Clam Chowdah and apple crisp. (a New Englander transplanted to the South.) Lots of comfort dishes and some “fancy”. Thank you for your postings and enthusiasm. I’ve learned a whole bunch, especially that I got to amp up my spice game and pantry. Next on my list are an immersion blender and the pot in pot thingy…. otherwise, I feel confident that I’ll be potting up a storm. Thank you..

  • I would love to see a hot pot recipe! Have you done one before that I missed? I learned about hot pot after going vegan but it looks so delicious. ����

  • O contrare brother. Cook all at onceeverything together. Sooo flavourful. May I suggest adding a teaspoon of curry powder ������ a wonderful addition

  • Jeff I love to watch you I am a retired chef and I think you and your instant pot are great
    I have made some of you recipes and they all have been delicious. Keep up the great work.
    Carolsmagic ny

  • OMG! Can’t believe this just popped up. I was just thinking about this tonight and how I could do it. I have 3 big butternuts on my counter. Quit reading my mind man! LOL �� Love from Maryland.

  • First time I made butternut soup, I had the same experience. It looked beautiful and it tasted OK but it was definitely missing something. So I started to experiment. And now I usually add a little bit (for Insta Pot, about 1/4 cup would be sufficient) of finely diced celery when adding onion and garlic. I also add a bay leaf when cooking, removing before I blend. What other soups did you serve?

  • I made this today. Unbelievable flavor. It really is so so delicious. My son is on his third bowl. Thank you for this amazing recipe.

  • Hi Jeff. Just made this. Absolutely beaut. My question is can u freeze this? If not how long will it last in fridge? All ure recipes I’ve made so far have been sublime xx

  • I haven’t even received my Instant Pot yet and I can’t stop watching!!!! I’d love to see you come up with a twist on crack chicken! I’ve seen so many recipes but do I even trust it if it isn’t Pressure Luck?!!!!!!!

  • I laughed out loud when you dropped the end of the mixer! That is something I would totally do. I’m making this. This looks so good! I’ve also made this in my soy milk maker.

  • I just made it with a few alterations to suit what I had on hand. Purple onion instead of leeks and added a little ginger. Thanks!

  • I can’t believe you tossed the steaming liquid away instead of adding it to your stock. Butternut carrots and sweet potato rutabager all blended to a soup is amazing too. ������

  • Substituting the tablespoon of sugar for some real maple syrup I think would make it even that much better. Great recipe though Jeffery, I Will definitely be making it.

  • I made this yesterday and added some carrots, ginger root, and subbed a few cups of water with some half and half. It was excellent.

  • My wife just came home with a butternut squash and asked me to find some good recipes. Homemade soups are kind of my thing so I will be sure to try this out in the next couple days. Keep up the good work! I enjoy your videos.

  • Does this freeze well? I’m looking to make a few different soups in bulk and freeze them for individual dinners. Yes I’m lazy and trying to stop eating fast food and premake some easy freezer meals. Some things don’t freeze well so I wanted to ask before I freeze because there’s alot of ingredients in here. Also do you have any other soups that freeze well to recommend:) thank you. And I just bought my first instant pot 8 and I just love your chanel, I learn great recipes and also I learn valuable tips as you talk alot and provide great info on how you use your pot and what you find works well. I don’t really care if something is the ‘correct’ way, I care about your tips and what you find works for you in real life. Keep up the great work!!

  • You and I feel the same about soup. I use parsnip and celery they give lots of flavor. Cheater version, if your oven is already going. Roast the squash or pumpkin, scoop it into a pot add veg broth.

  • This looks pretty good! I need to step outside of my normal soup routine (ramen and pho) lol. I’m gonna have to try this cuz I see squash soups everywhere!

  • I need to make some winter soups… then again, it’s still in the high 70’s low 80’s in California. Hopefully, for Christmas when it drops to the 60’s…

  • Great video. How long would I cook a cleaned out 1/2 of butternut squash. I was thinking I could scoop it after it was cooked, so I don’t have to peel before cooking? Thanks for the video!

  • Jeff, you pronounce Worcestershire like Wooster rhymes with rootster. And shire being the shire in New Hampshire. So more like sure than shire. Woo-ster-sure. Emphasis on the Woo.:)

  • If you have never had soup made with kabocha squash, give it a try. Taste is better and richer than butternut, but much less calories and carbs. Look it up. And I am telling you, the taste is amazing! I am anxious to convert my existing recipe to my instant pot. Thanks so much. I love your videos!

  • Yum!!! Can’t wait! I’m getting my new 8 quart instant pot tomorrow. The newest one that you reviewed. You have such great ideas!

  • Thank you so much for including fresh pumpkin instructions in the written recipe! With all the other fresh ingredients, going to a can for the star of the show at this time of year is a shame.