Instant Pot Pumpkin Sage Soup

Instant Pot Pumpkin Sage Soup, a simple healthy vegan pressure cooker pumpkin soup recipe made with sweet potatoes and sage. Ready in thirty minutes from start to finish, this will be your go-to fall soup favorite!

Orange pumpkin soup in a yellow bowl with a gold spoon

I’m going to admit something: until very recently I was a pressure cooker hater.

I saw the craze for Instant Pot recipes but rolled my eyes and moved on. “What is so great about the Instant Pot?,” I asked myself. “I’ll cook my food in the stovetop and the oven, thank you very much.” I had a slow cooker and I didn’t understand the mania and frankly, I didn’t care.

Until I received a pressure cooker as a gift recently. I was hesitant at first, but decided to put my preconceived notions away and give it a try.

And you know what? I’m reformed. I’ve been singing the praises of the pressure cooker to anyone who will listen and have been creating and testing Instant Pot recipes for weeks now. This Instant Pot Pumpkin Sage Soup is my latest favorite!

Ready to learn how to make this vegan pumpkin soup in the Instant Pot or pressure cooker? Let’s do it!

A big bowl of sweet potato soup

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. Top it all off with the vegetable broth and secure the pressure cooker lid and set the cooking function to “Soup” and the timer for fifteen minutes.

The Instant Pot will take about 10-15 minutes to pressurize and then the cook time will start. When the cook timer turns off, let the pot depressurize naturally or carefully hit the quick release button. Don’t burn yourself on the steam!

Next, blend the soup with a handheld immersion blender until smooth. Add more water or broth if needed for a smooth consistency. Add more salt, pepper, sage, or other spices (cumin would be delicious!) to taste and serve! Top with pumpkin seeds and a fresh sage leave as a garnish.

instant pot pumpkin sage soup on a blue and white table

Instant Pot Pumpkin Sage Soup: Tips, tricks and tools

This pressure cooker pumpkin soup recipe is as easy as it gets, but there are a few kitchen tools, ingredients, and easy recipe variations I recommend:

  • A pressure cooker! Join the craze and get yourself an good Instant Pot, a Crock-Pot, or other good quality pressure cooker to make soups in thirty minutes or less
  • A good set of kitchen knives: a good quality knife set is key to easily and safely cutting pumpkin
  • Responsible ingredients: I try to source local and organic ingredients when I can, and I use glass storage containers to store soup in the freezer to eat all winter long

Instant Pot Pumpkin Sage Soup: Recipe variations

While this pumpkin sage soup is perfect on its own, here are a few fun ways to get creative and make it your own:

  • Switch the taters: Add squash instead of sweet potatoes
  • Spice it up! Add your favorite spices like ground cumin, paprika, or ground nutmeg
  • Sauce it up! Add sauces or toppings like apple cider, harissa, or sliced avocado
  • Make it creamy! Add coconut milk or cream (vegan cream to keep it plant-based) for a thicker consistency

I hope you enjoy this Instant Pot Pumpkin Sage Soup recipe as much as we do! It’s a perfect pumpkin soup recipe to to make ahead and eat all week long, and because it comes together in under thirty minutes it’s a great weeknight meal.

three small soup bowls on a white table with fall flaowers

Craving more simple soup recipes? Check out our Creamy Vegan Roasted Butternut Squash Soup and Red Beet Apple Soup recipes, both easy soups using the season’s freshest flavors.

Did you make this Instant Pot Pumpkin Sage Soup recipe? Leave a comment below and rate the recipe to let us know how it turned out. Save this recipe for later by pinning to your favorite fall Pinterest board and make sure to tag me on Fork in the Road’s Instagram to show me your salad creations!


Instant Pot Pumpkin Sage Soup

instant pot pumpkin sage soup on a blue and white table

Instant Pot Pumpkin Sage Soup, a simple healthy vegan pressure cooker pumpkin soup recipe made with sweet potatoes and sage. Ready in thirty minutes from start to finish, this will be your go-to fall soup favorite!

  • Author: Kristina Todini, RDN
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 6 servings (1.5-cups each) 1x
  • Category: Soups & Stews
  • Method: Pressure cooker
  • Cuisine: American


  • 1 tablespoon olive oil
  • 1 medium (110g) yellow onion, peeled and diced
  • 2 garlic cloves, whole
  • 2 pound (900g) pumpkin, peeled, seeded, and cubed (or 1 can pumpkin puree)
  • 2 large (300g) sweet potatoes, cubed
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ¼ cup (25g) fresh sage leaves
  • 3 thyme sprigs
  • 2 quarts (1.9 liters) vegetable broth


  1. Heat pressure cooker to sauté setting. Add oil, onions, and garlic and cook until soft, about five minutes.
  2. Add pumpkin, sweet potatoes, sea salt, black pepper, sage leaves, and vegetable broth. Secure lid and start soup pressure cook setting with a timer for 15 minutes.
  3. When pressure cooking time is done, remove lid carefully. Remove and compost thyme sprigs. Blend soup with handheld immersion blender, adding more water or vegetable broth if needed for smooth soup consistency. Add more salt and pepper if needed to taste.
  4. Enjoy!


  • Tools Needed: Instant Pot or pressure cooker, handheld immersion blender
  • Notes: Add cream or coconut milk to make this light pumpkin soup thick and creamy.
  • Leftovers & Storage: Store in airtight container in refrigerator for up to five days, or in freezer for up to two month (or longer).
  • Nutrition: This simple plant-based pumpkin soup is a light dish that is low in calories. Pair with a side of bread with a healthy fat like avocado and a small side salad with nuts and seeds for a complete meal. This soup is an excellent source of vitamin A and a good source of vitamin C and potassium


  • Serving Size: 1 serving (1.5-cups)
  • Calories: 143
  • Sugar: 8g
  • Sodium: 245mg
  • Fat: 5g
  • Saturated Fat: 1g
  • Unsaturated Fat: 4g
  • Trans Fat: 0g
  • Carbohydrates: 23g
  • Fiber: 3g
  • Protein: 3g
  • Cholesterol: 0mg

Keywords: instant pot, pumpkin soup, vegan, gluten-free

Kristina Todini, RDN of Fork in the Road cutting vegetables in an outdoor kitchen.

Author: Kristina Todini, RDN

I'm a registered dietitian who believes that food should be good for you AND good for the planet. Join me in taking the "fork in the road" to eat green and live sustainably.

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  • This was really good. I have a hard time getting my soups to be really creamy unless I add cream, but I loved this soup. I added a little hot sauce because I wanted something spicy.

    • Yes, I had the same problem but I realized with the Instant Pot a lot of water is steamed through the vegetables so it helps for them to break down when blended. I’m still testing out how to make it perfect with roasted vegetable soups as well. I’m glad you liked it!