How To Make Any Blended Soup In The Instant Pot
Learn how to make delicious blended soups in your Instant Pot so you can enjoy the healing, blood sugar-stabilizing, nutrient-dense benefits of more veggies in your healthy lifestyle! Here’s how to make ANY blended soup in the Instant Pot! Download your FREE 7-Day Real Food Instant Pot Meal Plan!
If you thought blended soups were just for babies and old people missing their teeth, you thought wrong!
Don’t click away yet… I’m going to show you how to make any blended soup in your Instant Pot — and it won’t taste like baby food or look like pea green mush!
First, Why Blended Soup?
When there are so many awesome soup and stew recipes out there (I happen to have a few on my site, actually), why take all the texture out and blend it up?
That’s a fair question. Here’s my answer:
Ok, can we all just admit that we probably aren’t eating enough veggies? (Contrary to my childhood beliefs, corn and potatoes are NOT vegetables.)
I hear from people all. the. time. who say they know they’re supposed to eat more veggies. They want to like veggies. They even feel guilty for not eating and loving veggies.
But… their veggie experience has been one of canned, tasteless mush. In exasperation, their taste buds have said, “No more!”
Hence, blended soup.
For those who are sensitive to or picky about textures (raising my hand here!), blended soups provide a texture-friendly option!
Blended soups are also a wonderful way to…
- use up produce that’s about to spoil
- use random bits of produce (like that one pepper or half an onion)
- incorporate veggies that are out of your comfort zone
- use veggie scraps — like carrot peels or leftovers from spiralizing!
What’s In A “Serving” Of Veggies?
Most experts recommend between 5 and 9 servings of vegetables and fruits per day. I *hate* this serving recommendation because it groups fruits and vegetables together. Technically, a person could eat 1 apple, 2 bananas, 1 orange, 1 cup of grapes, 1 cup of pineapple, an avocado, and 1/2 cup of green beans and be following the “guidelines”.
But… THAT IS SO MUCH FRUIT and SO MUCH FRUIT SUGAR!
You have to decide what’s right for your body. Personally, that much fruit would have my blood sugar on a rollercoaster. On the other hand, vegetables are known for stabilizing blood sugar!
So, we absolutely need to commit to eating more vegetables than fruit — LOTS more!
When I work with clients (did you know I’m a certified health coach?), I recommend no more than 1 or 2 servings of fruit per day, maximum. Preferably, those fruits would be low-glycemic fruits — a palm-full of berries, 1 plum, 1 peach, 1/2 a green apple.
Then, just try to eat as many servings and as many different types of vegetables as you can! I frequently eat blended soup for breakfast so I am incorporating vegetables into every meal of the day!
Furthermore, my naturopath says that one serving of vegetables is equal to 1 cup raw or 1/2 cup cooked vegetables. Technically, I *think* blended soup is even more since 1/2 cup of cooked vegetables is less than 1/2 cup once it’s pureed.
Therefore, 1 cup of blended soup is equal to at least 2 servings of veggies — but I would say it’s more like 3 servings! Either way, if making a blended soup in the Instant Pot is what it takes to nourish your body with more healing, fiber-rich veggies, then here we go!
This is so simple, it can hardly be called a recipe!
How To Make Any Blended Soup In The Instant Pot
Author Lindsey Dietz
Yield 8 cups
Using any veggies you have on hand, you can make a delicious, fiber-rich, healing blended soup in your Instant Pot! Here's a basic formula... The sky's the limit!
- 4 tablespoons nourishing fat of choice (butter, tallow, ghee, coconut oil, avocado oil)
- approximately 10 cups chopped or sliced vegetables (see below)
- 1 to 2 cups bone broth, vegetable broth, or water
- plenty of good salt
- other herbs, spices, and seasonings of choice (see below)
- an Instant Pot - the 6-quart is fine
- an immersion blender or high-speed blender
First, press the Saute button on the Instant Pot and add your chosen fat. This is mostly to heat up the Instant Pot so that it comes to pressure more quickly, not to soften the veggies.
Second, chop, slice, or dice your veggies of choice and place them in the Instant Pot. They do not need to be small or uniform in size.
Conveniently, the IP has cup measurements on the side of the stainless insert pot, so just fill your pot with veggies to about the 10-cup mark.
Next, add 1 cup of broth or water. I prefer broth just to give my blended soups a boost of healing nourishment, but water will do.
Save the other cup of broth or water for later; you may not need it.
Add a tablespoon of high quality salt.
Close the Instant Pot, seal the vent, and press the Cancel button, then the Manual button.
Adjust the time to 7 minutes.
Once it beeps, release the pressure.
Then, add any fresh or dried herbs or other spices to your soup.
Blend in the Instant Pot with an immersion blender. This is the easiest method and dirties fewer dishes.
If you don't have an immersion blender, transfer to a high-speed blender and puree until smooth. You may need to blend in 2 or 3 batches if all of the soup won't fit into your blender at once.
If you desire a thinner soup, blend in some or all of the extra 1 cup of broth or water. I find that 1 cup of broth is plenty, but it's up to you!
Finally, taste! Add more salt, herbs, spices, or whatever suits you until your blended soup is perfect!
Courses Soup, Side Dishes, Main Dishes
What Veggies To Use?
The short answer is: use any vegetables you want/like/have on hand!
The long answer is…
There is no right or wrong answer! Do you have tons of squash from your garden? Use that! Did your neighbor unload his bumper crop of cauliflower on you? Use that! Did you find a great deal on organic beets or broccoli or spinach? Use those!
Mix and match any veggies you like. And, use blended soups as an opportunity to nourish your body with vegetables that are out of your comfort zone. They’ll be blended and you don’t have to taste/feel them!
Here are some combinations I’ve tried:
- yellow squash + carrot + onion + cauliflower + garlic
- onion + zucchini + celeriac + garlic
- carrot + onion + cauliflower + fresh ginger
- butternut squash + sweet potato + onion + garlic
Are you seeing a pattern here? Always onion + garlic! 😉
I love using cauliflower, too — either fresh or frozen (super convenient!) because it adds a creamy consistency without dairy.
If you like, think of onions + garlic + cauliflower as a “base” and build on it with:
- squash or zucchini
- winter squashes, including pumpkin
- sweet potato
- sweet peppers, bell pepper, jalapeno
- greens like kale, spinach, and arugula
What Herbs/Spices To Use?
SALT! Always salt!
Your veggie soup is going to be boring and bland without it — and we can’t have that, can we?
If you need to keep it simple, a tablespoon or more of a high quality, mineral-rich salt is perfect. Really.
Yet, if you have some fresh herbs or other spices you just love, feel free to add them!
For a slightly spicy, smokey soup, add one or more of the following:
Or, blend in fresh or dried herbs for added flavor and nutrition:
If you just want more flavor, add additional salt plus a teaspoon of:
Finally, to give your blended soup an anti-inflammatory, healing boost, add in fresh or dried:
If using fresh turmeric and/or ginger, add them in prior to pressure cooking. You can add in dried ginger and/or turmeric just before blending.
Are you a picky veggie eater? Have you made blended soup in the Instant Pot yet? What veggie combo is your favorite?
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