Instant Pot Curried Cauliflower and Apple Soup
A fragrant and silky soup combining the natural sweetness of apples with warm curry spices and creamy cauliflower. This indian-inspired instant pot (vegetarian, gluten free) ready in about 30 minutes pairs cauliflower florets, large apple, peeled and diced, medium yellow onion, chopped for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 210 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 4 cups cauliflower florets
- 1 large apple, peeled and diced
- 1 medium yellow onion, chopped
- 3 cloves garlic cloves, minced
- 1 tbsp fresh ginger, grated
- 2 tsp curry powder
- 4 cups vegetable broth
- 1 cup full-fat coconut milk
- 2 tbsp olive oil
- 1 tsp salt
- 1/2 tsp black pepper
Instructions
- Step 1: Set Instant Pot to sauté mode and heat 2 tbsp olive oil. Add 1 medium chopped yellow onion, 3 minced garlic cloves, and 1 tbsp grated fresh ginger. Cook for 4 minutes until onions are translucent and fragrant.
- Step 2: Stir in 2 tsp curry powder and cook for 1 minute more to bloom the spices.
- Step 3: Add 4 cups cauliflower florets and 1 large peeled and diced apple to the pot. Pour in 4 cups vegetable broth, season with 1 tsp salt and 1/2 tsp black pepper, then stir to combine.
- Step 4: Seal Instant Pot lid and cook on high pressure for 8 minutes. Once done, carefully quick release the pressure.
- Step 5: Using an immersion blender, puree the soup until smooth and creamy. Stir in 1 cup full-fat coconut milk and adjust seasoning if needed. Warm through for 2 minutes on sauté mode before serving.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Instant Pot Curried Cauliflower and Apple Soup take to make?
Total time is about 30 minutes (15 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Instant Pot Curried Cauliflower and Apple Soup?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep cauliflower florets from drying out.
Can I substitute ingredients in Instant Pot Curried Cauliflower and Apple Soup?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Instant Pot Curried Cauliflower and Apple Soup for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Instant Pot Curried Cauliflower and Apple Soup vegetarian?
Yes — this recipe is tagged vegetarian, gluten free, paleo, whole30 based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
