7 Ingredient Smoky Butternut Squash Soup [Instant Pot]
Anyone else ready for some super simple and delicious fall soup?
Packed with nutrition and easy to freeze? You need this on your meal plan!
Squash is packed with nutrition. This is from Dr. Mercola:
“Some vegetables offer different nutrients than others. Some, however, have truly impressive amounts, which is the case with squash: 457% of the daily value per serving in vitamin A – more than pumpkin and possibly more than any other vegetable. Vitamin A is a powerful antioxidant, essential for good skin, vision, and mucous membranes. What’s more, polyphenolic carotenoid/flavonoids such as betacarotenes, cryptoxanthin-ß, and lutein convert to vitamin A in the body for a “one-two punch” of protection. Research reveals that vitamin A may protect against the risk of lung and mouth cancers.
You get a 42% daily value in vitamin C in every cup of squash, providing infection protection, among other things. The potassium and manganese content in squash is good, too, with 17% and 18% daily values respectively, along with healthy amounts of vitamins E, B, B6 (pyridoxine), thiamin, niacin, folate, calcium and magnesium, riboflavin, niacin, thiamin, and pantothenic acid.
Although squash is considered by some to be a starch, not all starch are created equal. Fewer than 15% of the calories in winter squash come from fat, compared with almost 90% of the calories in walnuts, for instance. With winter squash, we have a fantastic anti-inflammatory food opportunity in which we can get a valuable amount of our anti-inflammatory omega-3s. This veggie is also cholesterol-free.”
With only 7 ingredients this simple soup is full of flavor but fast to put together, especially if you buy pre-cut squash. Simply saute some onion and then cook it with squash and broth. When squash is tender, puree with remaining ingredients and you have a delicious, rich and creamy soup. It’s easily frozen and reheated. It will also cook just as well in your Instant Pot, see instructions in recipe card!
This soup has it all–healthy, easy and even the kids like it. Chipotle Tabasco is the secret ingredient here, it lends a wonderfully complex flavor but isn’t spicy in this amount. If you don’t have or can’t find chipotle Tabasco, one reader told me that Chipotle chili powder also worked well! If you have other hot sauces you like, such as Sriracha, Frank’s or traditional Tabasco, these will let a different flavor but can also work. Just start small, stir well and taste. Generally a small amount creates a richer flavor without becoming spicy. This is a great soup to keep on hand in the freezer and reheat.
If you end up with a lot of butternut squash, don’t hesitate to make a double batch of soup. I love to mix this soup with cooked brown rice and steamed broccoli for a delicious whole foods casserole I like to call “Cheesy Rice“.
| Prep Time | 10 minutes |
| Cook Time | 30 minutes |
| Passive Time | 30 minutes |
| Servings |
Servings
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- 2 cups diced onion about 1 large
- 4 cups low-sodium vegetable broth 1 quart
- 8 lbs cups diced butternut squash about 1 medium squash or 2 lbs precut squash
- 1 tsp Tabasco Brand Chipotle Pepper Sauce or substitute chipotle chili powder
- 1 cup raw unsalted cashews
- 1 tsp smoked paprika
- sea salt to taste I like about 1 to 1 1/2 tsp
Ingredients
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- Saute onion in a splash of broth for 3-5 min until soft. Add remaining broth and squash and bring to a boil. Reduce heat and simmer until squash is soft, about 25-30 min.
- Turn heat off and stir in cashews. Allow cashews to soften for about 5 min, meanwhile add salt, paprika and tabasco to blender.
- Puree soup in batches in high speed blender, using caution to allow steam to escape. Adjust seasonings to taste and serve.
- Saute onion in Instant Pot on Saute Setting. Add squash, and broth. Set pressure release to sealing, and use the manual setting to set pressure for 7 minutes. Allow pressure to release naturally for 10 minutes, then do a quick release and proceed with recipe.
Pro tip: to reduce the amount of salt, omit and sprinkle on your individual bowl. You will get stronger flavor and eat less salt!