Instant Pot pumpkin stew is autumn comfort in a bowl, rich and creamy thanks to a secret spoonful of almond butter. Sweet pumpkin and squash pair with rosemary and garlic for something both rustic and elegant. It's on the table in about 40 minutes.
When the air turns crisp and the leaves begin to fall, there’s nothing quite like a warm bowl of stew to comfort the soul. This Instant Pot Pumpkin Stew is the essence of autumn in a bowl! It’s incredibly rich and creamy, thanks to a secret ingredient—almond butter—which adds a wonderful nutty depth that perfectly complements the sweet pumpkin and squash. We’re using the magic of the Instant Pot to meld these gorgeous fall flavors together in just 25 minutes, making it the perfect hearty and satisfying meal for a busy weeknight. Get ready to cozy up with your new favorite fall recipe!
Ingredients
• 1 lb / 454g pumpkin, peeled and cubed
• 1 lb / 454g butternut squash, peeled and cubed
• 1 lb / 454g winter squash or hard marrow, peeled and cubed
• 1 cup / 240ml vegetable broth
• 1 cup / 240ml heavy cream
• ¼ cup / 64g (2.26 oz) almond butter
• 1 large onion, minced
• 4 cloves garlic, minced
• 2 tbsp (30 ml) dried rosemary
• Salt and freshly ground black pepper, to taste
Instructions
1. Directions
2. Set your Instant Pot to the ‘Sauté’ function on medium heat. Add the heavy cream and almond butter, whisking continuously until smooth and fully combined.
3. Pour in the vegetable broth and stir well to create a creamy base. Turn off the ‘Sauté’ function.
4. Add the minced onion, garlic, cubed pumpkin, butternut squash, winter squash, and dried rosemary to the pot. Season generously with salt and pepper and give everything a final stir.
5. Secure the lid, set the steam release valve to ‘Sealing,’ and cook on the ‘Stew’ or ‘Manual/High Pressure’ setting for 20 minutes.
6. Once the cooking cycle is complete, allow the pressure to release naturally for at least 10 minutes before carefully switching the valve to ‘Venting’ to release any remaining steam.
7. Open the lid, stir the stew, and taste. Adjust seasoning with more salt and pepper if needed before serving hot.
Nutritional Information
• Nutrition Per Serving
• Calories: 450
• Total Fats: 30g (1.06 oz)
• Net Carbs: 4g (0.14 oz)
• Protein: 7g
• Fiber: 6g
Pro Tips
• For a smoother, soup-like consistency, use an immersion blender to partially or fully blend the stew after cooking.
• To make this a more substantial meal, stir in a can of drained chickpeas or some pre-cooked shredded chicken after pressure cooking.
• Garnish with a swirl of cream, toasted pumpkin seeds, or fresh parsley to add texture and a pop of color before serving.
• This stew tastes even better the next day! Store leftovers in an airtight container in the refrigerator for up to 4 days.
FAQ
Q: Is this pumpkin stew keto-friendly
A: Yes, with only 4g (0.14 oz) of net carbs per serving, this Instant Pot Pumpkin Stew is an excellent choice for anyone following a keto or low-carb diet.
Q: How can I make this stew smoother
A: For a smoother, soup-like consistency, use an immersion blender to partially or fully blend the stew after the pressure cooking cycle is complete.
Q: What can I add to make this pumpkin stew a full meal
A: To make this a more substantial meal, you can stir in a can of drained chickpeas or some pre-cooked shredded chicken after cooking.
Q: How long does this pumpkin stew last in the fridge
A: You can store leftover stew in an airtight container in the refrigerator for up to 4 days. The flavors often meld and taste even better the next day.
Pro Tips
- Whisk the almond butter into the cream and broth on 'Sauté' until completely smooth before adding the vegetables. This prevents clumps and gives the stew its silky, nutty base.
- For a smoother, soup-like consistency, blend part of the stew with an immersion blender after cooking and stir it back in for body with some texture left.
- Brown the diced squash for 3-4 minutes before pressure cooking to bring out its natural sweetness and add a little caramel depth.
- This stew tastes even better the next day. Store it in an airtight container in the fridge for up to 4 days; add a splash of broth when reheating to loosen it up.
Frequently Asked Questions
Can I make this pumpkin stew ahead of time?
Yes, the flavors deepen overnight in the fridge. Keep it for up to 4 days and reheat gently, thinning with a little vegetable broth if it has thickened.
Is this stew keto-friendly?
It's moderate at roughly 4g net carbs per serving — the almond butter and cream keep the fat high while the squash stays in modest portions. It fits most keto plans as a side or small bowl.
Can I make it more substantial as a main?
Stir in some pre-cooked shredded chicken after pressure cooking to add protein and turn it into a full meal without adding carbs.
Does it freeze well?
Cream-based stews can separate slightly after freezing. If you freeze portions for up to 2 months, whisk vigorously while reheating to bring the sauce back together.
Recipe card below.
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Instant Pot Pumpkin Stew
Ingredients
Method
- Directions
- Set your Instant Pot to the 'Sauté' function on medium heat.
- Add the heavy cream and almond butter, whisking continuously until smooth and fully combined.
- Pour in the vegetable broth and stir well to create a creamy base.
- Turn off the 'Sauté' function.
- Add the minced onion, garlic, cubed pumpkin, butternut squash, winter squash, and dried rosemary to the pot.
- Season generously with salt and pepper and give everything a final stir.
- Secure the lid, set the steam release valve to 'Sealing,' and cook on the 'Stew' or 'Manual/High Pressure' setting for 20 minutes.
- Once the cooking cycle is complete, allow the pressure to release naturally for at least 10 minutes before carefully switching the valve to 'Venting' to release any remaining steam.
- Open the lid, stir the stew, and taste.
- Adjust seasoning with more salt and pepper if needed before serving hot.
- Garnish with a swirl of cream, toasted pumpkin seeds, or fresh parsley to add texture and a pop of color before serving.
