Instant Pot Pumpkin Soup (With Bacon)

This Instant Pot Pumpkin Soup is the perfect dish to enjoy on a chilly fall day. The autumn and winter months mark pumpkin season, and with it comes an array of recipes to enjoy with this versatile ingredient. This recipe marries the flavours of fresh pumpkin, bacon and sage to create a filling, nourishing and comforting soup. A great one for pumpkin lovers!

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Nutritional Benefits

Pumpkin is the star ingredient here and it’s an excellent source of vitamin A. This is a crucial micronutrient the body needs for growth and development, good vision, mucous membrane health, reducing inflammation, and improving immune function (1,2). Pumpkin is also a great source of fibre and contains other wonderful nutrients like vitamins E, and C.

In addition to this, the bacon is adding protein, while the herbs and spices bring plenty of powerful antioxidants, as well as an array of vitamins and minerals (3, 4).

Ingredients – What You’ll Need To Make This Recipe

This easy pumpkin soup will warm you from the inside out on a chilly day. It’s made using a handful of simple ingredients including fresh, whole pumpkin. and a blend of herbs and spices.

• Fresh pumpkin – Butternut is the perfect choice. It’s sweet, delicious and readily available.
• Leek – This adds to the sweetness of the soup and goes well with the pumpkin.
• Olive oil – Adds richness and is used to brown the bacon and leek. Coconut oil is a good substitute in need.
• Bacon – Adds a smoky flavour and when blended with the pumpkin it helps to thicken the soup.
• Chicken Broth – The liquid base of the soup, but it also adds flavour. Vegetable broth is fine if preferred.
• Cumin – A wonderfully pungent spice that helps to highlight the sweetness of this dish.
• Garlic – Adds pungency to this delicious soup. I’ve used two small cloves so the garlic doesn’t overpower the other flavours here. More can be added to suit your tastes.
• Sage – adds a hint of earthiness to the flavour profile. Sage is a perfect match for both the sweetness of the pumpkin and the smokiness of the bacon.
• Salt and black pepper – Used to enhance all the other flavours in the soup.
• Pumpkin seeds and chives – optional, but great to chop and sprinkle over the soup before serving.
• Coconut milk – also optional but adding a drizzle to the soup before serving is delicious.

How To Make Instant Pot Pumpkin Soup

The bacon and sage in this delicious pumpkin soup combine to create a smoky and earthy flavour profile. It’s a hearty and very easy recipe that’s substantial enough to be its own meal. While this is an instant pot recipe, it can easily be done on the stovetop too. Check the substitutions and variations section below for how to do that and ensure you use a lovely big pot. 

1. Chop the pumpkin and bacon and slice the leek. Give the leek a good rinse to get rid of any residual dirt too.
2. Place the inner pot into the instant pot and turn on the saute function. Set the timer to 6 minutes.
3. Pour in the olive oil and sauté the bacon pieces until browned. Remove from the pot and set aside.
4. Add remaining olive oil to the pot, then add the leek and sauté for until softened (about 4mins).
5. Stir in the garlic, cumin, chopped sage and seasoning then sauté for 1 minute more.
6. Add pumpkin and toss through the leek and spice to coat. Now add chicken or vegetable stock, reserved bacon, and give it all a quick stir.
7. Place lid on the pot and select pressure cook, then set the timer for 10 minutes.
8. Once cooked, hit cancel and release the pressure.
9. Blend the soup with an immersion blender or add to a high-speed blender if preferred.

Substitutions And Variations

To make this delicious soup vegan or vegetarian simply leave out the bacon and replace the chicken stock with vegetable broth or stock. 

Add a touch of cayenne pepper or some red pepper flakes to give this soup a little kick.

For a creamy Instant Pot Pumpkin Soup – leave out half a cup of stock from the recipe. Once the soup is cooked, add in half a can of coconut cream or full-fat coconut milk when blending. Heavy cream is fine too. Test before serving. If this has cooled the soup too much, turn on the sauté function for 2-3 minutes to warm the soup through.

For a delicious variation try this as a pumpkin carrot soup. Simply replace half the pumpkin with carrot and proceed with the rest of the recipe.

To make this on the stove top:

Follow the instructions in the recipe to step 5 then bring the soup to the boil, drop the heat to low, cover and leave to simmer with the lid on for 30-45mins or until the pumpkin is tender. Once cooked, continue from step 7 then serve.

Tips For Success With This Recipe

This is best as a butternut squash soup. Using other varieties like Kent, Jarrahdale or Queensland blue pumpkins may result in the soup being quite watery when it’s done.

If you’re after a very smooth and creamy pumpkin soup, I recommend using a bigger blender. The immersion variety will get the job done, but it does leave the soup a little lumpy. I transfer mine to my Thermomix and blend on speed 7-8 for 1 minute. I serve straight after doing this, but if you feel the soup has cooled too much it can be warmed using the sauté function for 1-2 minutes in the instant pot.

Storing And Freezing

Store any leftovers in an airtight container in the fridge for 4-5 days. For longer storage, transfer the soup to a freezer-safe container. Better yet, store in single servings so you can just defrost what you need.

More Winter Meal Ideas

• Mushroom Tacos
• Whole Chicken Soup
• Baked Oats For One
• Leek And Mushroom Soup

If you try this recipe, I’d love to know. Leave a comment, rate it, and remember to tag @wholenaturalkitchen in your pics or reels on Instagram, Facebook or TikTok!