Low Sodium Instant Pot Butternut Squash Soup

Total time55 min

Prep time15 min

Cook time30 min

Low Sodium Instant Pot Butternut Squash Soup

Butternut squash and apple come together in the Instant Pot for a soup that's silky, warmly spiced, and deeply comforting. Cumin, cinnamon, nutmeg, and a hint of cayenne build layers of flavor while the squash cooks down until fork-tender, then blends into a completely smooth, velvety puree right in the pot. A splash of heavy cream stirred in at the end gives it that rich, spoon-coating finish, and a drizzle of maple syrup can round out the sweetness if you like. Finish bowls with a scatter of pumpkin seeds for crunch and a dollop of sour cream for tang. It's an easy, hands-off soup that comes together mostly on its own once the pressure cooking starts, and it fits neatly into a lower-sodium approach to eating. Simple pantry spices do the flavor work here, so you're never relying on anything salty to make it taste good.

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Ingredients

6 servings

2 tbsp unsalted butter
Kerrygold Butter Pure Irish Unsalted - 8 Oz Kerrygold Pure Irish Unsalted Butter Pasture Verde Butter Unsltd Alfresco - 8 Oz Challenge Butter Unsalted - 16 Oz Tillamook Extra Creamy Unsalted Butter Sticks Multipack - 4-16 Oz
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1 medium yellow onion, diced
3 cloves garlic, minced
1 tsp ground cumin
½ tsp ground cinnamon
¼ tsp ground nutmeg
¼ tsp cayenne pepper (optional)
1 medium butternut squash (about 3 lb), peeled, seeded, and cut into 1-inch cubes
1 medium apple, peeled, cored, and roughly chopped
3 cups low-sodium chicken broth
1 tsp kosher salt, plus more to taste
Chef's tip
Season to taste - salt substitutes can taste bitter in larger amounts, so start with less.
½ tsp black pepper, plus more to taste
⅓ cup heavy cream

For serving

1–2 tbsp maple syrup (optional)
2 tbsp pumpkin seeds (pepitas) (optional)
2 tbsp sour cream or crème fraîche (optional)

Instructions

1
Set the Instant Pot to Sauté (Normal). Melt the butter, then add the onion and cook, stirring occasionally, until softened and translucent, about 5 minutes.
2
Add the garlic, cumin, cinnamon, nutmeg, and cayenne (if using) and cook, stirring constantly, until fragrant, about 1 minute. Watch closely so the garlic does not brown.

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