March 1, 2024

From a creamy squash soup to Instant Pot pho, you’ll want to put your pressure cooker to the test on these.

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Homemade soups are an easy way to serve a meal when time and ingredients are limited. The problem is, most soups require at least an hour of cook time for flavors to really develop. That’s where the Instant Pot comes into play.

The Instant Pot, or any pressure cooker, makes a soup taste like it’s been simmering for 10 hours (when it’s really just been an hour… or less). Not to mention, pressure cookers make bean and lentil-based soups easier for weekday meal planning as they require a fraction of the typical cooking time.

We tapped a registered dietitian for pressure cooker soup recipes that are easy enough to put together on a busy weeknight.

1. Instant Pot Borscht Soup

Consuming red beets, like those found in this soup, may help improve blood flow and reduce blood pressure.

Borscht, aka red beet soup, is a traditional Eastern European dish that can be served hot or cold. “The onions and garlic in this recipe are prebiotics, which are indigestible fibers that help feed the good bacteria in our large intestine,” says Sarah Jackson, RD of Origin Nutrition. “They form compounds such as short chain fatty acids that help fuel the colonic cells and fight against inflammation.”

2. Instant Pot Butternut Squash Soup With Apple

To reduce the saturated fat content in this recipe, opt for light coconut milk.

The combination of butternut squash and apple is like the season of fall in one delicious slurp. Jackson recommends leaving your chopped garlic to sit for 10 minutes before adding it to the soup to allow more time for the bioactive compound, allicin, to develop. “Allicin has been studied for its benefits in combatting inflammation and blocking free radicals in the body.”

3. Instant Pot Loaded Mexican-Inspired Chicken Soup

For even more protein, top this soup off with a dollop of plain Greek yogurt.

Spinach, zucchini and cherry tomatoes are the veggie stars of the Mexican-inspired soup. The three of these vegetables contain plant compounds called polyphenols, Jackson says. Polyphenols have been linked to promoting circulation, reducing inflammation and helping regulate blood sugar levels.

4. Instant Pot Jalapeno Corn Chicken Soup

To lighten this soup up, use Greek yogurt instead of cream cheese.

It’s creamy, it’s spicy, it’s loaded with protein and it comes together in just 30 minutes. There’s so much to love about this jalapeno-bean soup. “Cannellini beans here are an excellent source of dietary fiber — just 1 cup contains nearly 12 grams,” Jackson says. “Fiber promotes feelings of fullness by delaying digestion, which prevents spikes in blood sugar levels, too.”

5. Healing Instant Pot Herbal Chicken Soup

One serving of this soup has 7 grams of protein.

Whip up this soup during the cold and flu season when runny noses and coughs begin to trickle around your home. It features goji berries and mushrooms, among other veggies. “Goji berries contain more melatonin than any other berry and have a high concentration of potent antioxidants,” Jackson says. “Plus, shiitake mushrooms are an excellent source of vitamin D that contributes to [supporting] immune function.”

6. Instant Pot Chicken Noodle Soup

If you don’t have traditional egg noodles, feel free to use any form of small whole-wheat pasta.

There’s nothing like the classic chicken noodle soup — especially during cold and flu season. “Chicken soup contains amino acid cysteine, which helps loosen secretions as well as other ingredients that have anti-inflammatory mechanisms,” Jackson suggests.

7. Instant Pot Cream of Cauliflower Soup

To make this soup dairy-free, omit the cheese and use coconut milk instead of half and half.

This cauliflower soup is cheesy, savory and super creamy — and the combination of potato and cauliflower is delectable. Cauliflower is loaded with fiber while being relatively low in calories, Jackson says. And remember, don’t skimp on the onions. Onions are rich in antioxidants and contain prebiotics, which help with maintaining a healthy gut.

8. Instant Pot Mexican-Inspired Black Bean Soup

Adding avocado and Greek yogurt to the top of this soup adds healthy fats and protein.

If you love beans, you have to try this soup. “Black beans are an excellent source of soluble fiber, which promotes feelings of fullness and leads to being satisfied earlier in the meal,” Jackson says. To reduce the sodium content, choose low-sodium broth.

9. Instant Pot Vegetable Soup

To make this a complete meal, add a soft boiled egg on top of the soup for added protein.

If you’re having trouble getting in your daily veggie intake, this soup is chock-full of them and you won’t even remember you’re eating your vegetables. You’ll get loads of vitamins A, C and K from the kale in this recipe. “Just 1 cup of raw kale has nearly 700 percent of the daily value of vitamin K and 200 percent of the daily value of vitamin A,” Jackson says.

10. Instant Pot Chicken Pho Noodle Soup (Pho Ga)

Thanks to the pressure cooker, you can have a deeply flavored pho ready to eat in just one hour.

Like most Asian-inspired soups, the flavor starts with broth and spices. Cardamom, though potent in flavor, may protect from common inflammatory digestive conditions, such as ulcers, Jackson says.

11. Instant Pot Chicken Enchilada Soup

One serving of this soup has a whopping 26 grams of protein.

With just one bite, you’ll experience the delicious flavors of enchiladas minus the tortilla. This soup is the perfect vehicle for bulking up on veggies. Red peppers contain capsaicin, which supports blood circulation, Jackson says. If you have it on hand, add green vegetables like zucchini, spinach, kale or even riced broccoli.

To boost the protein content, add chicken or beef to this pressure-cooker soup.

This popular South Indian soup is chock-full of toor dal, vegetables and the sweet and savory flavor of tamarind. Toor dal, also known as split pigeon peas, are similar to beans and lentils and are considered a pulse. Pulses are the edible portion of a legume, according to the Harvard T.H. Chan School of Public Health, and are a good source of protein and fiber.

13. Instant Pot Vegetable Beef Soup

You’ll get plenty of protein from the beef in this veggie-filled soup.

Tender beef, pillowy potatoes and perfectly soft veggies are the base of this pressure cooker soup. This bowl calls for stew meat, so choose beef chuck stew meat as it breaks down to be tender and delicious. Just be sure to trim away any excess fat before adding the meat to your pressure cooker.

14. Instant Pot Buffalo Sweet Potato Soup

Top this blended soup with pepitas, or pumpkin seeds.

This sweet and spicy soup is vegan, Whole30, gluten-free and paleo-approved. And the best part is it’s ready in less than 30 minutes. The sweet potatoes in here are a great source of fiber and vitamin A.

15. Instant Pot Lentil Soup

A pressure cooker makes cooking lentils fast and easy when time is limited.

Lentil soup is a household staple that every chef should know how to prepare. Lentils are loaded with B vitamins, iron, manganese, phosphorus and protein. If you want to boost the protein even more, add mini chicken or turkey meatballs to this soup.


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