Instant Pot Dairy-Free Tomato Soup with “Cheesy” Pepita Croutons

October 26, 2017

Instant Pot Dairy Free Tomato Soup

Welcome back my 5 faithful readers! And WELCOME newcomers!! I’m so glad you wandered into this corner of the interwebs. I’m not surprised this easy peasy instant pot tomato soup recipe pulled you in – instant pot recipes are too hip right now! And for good reason.

Instant Pot Dairy Free Tomato Soup


If you don’t have one or haven’t heard of it – it is an electric pressure cooker. They basically do everything a slow cooker does, in half the time. And more!! Seriously this is probably the best gift out there for people who love to cook or live busy lives (oh, ok, so everyone). So get your Chrismukkah lists out and start checking people off!

Here are a few reasons why I love them:

  1. Speeeeed – how many times have you forgot to prepare your slow cooker ingredients and run out of time to put them in before work? Well now – you can start it when you get home. If that’s not a weeknight game changer I don’t know what is.
  2. Saute – you can sauté onions, brown meat, etc.. in the same pot that you will be cooking your stew, chili, curry, etc… in. Turn on the Saute function, add oil, brown your cubed meat, add in the rest of the ingredients, close her up, and bingo bongo – dinner! No. Extra. Dishes.
  3. Smell – slow cookers make your whole house smell like slow cooker. Instant pots contain their smell. Its a small thing, but I don’t need my whole house to smelling like beef stew – I’ll stick to candles and wet dog.
  4. Epic hard “boiled” eggs
  5. Super fast spaghetti squash

Instant Pot Dairy Free Tomato Soup

How to Use an Instant Pot

So now, its fall, I am ten times busier at work than ever before and quick, inexpensive dinners are so eff-in clutch. Tomato soup is versatile, too! I made it thinking that Derek and I would both like it because he could grill up a sandy or quesadilla to put on the side.

Instant Pot Dairy Free Tomato Soup

To my surprise he couldn’t get enough of the pepita crunchies!! Dairy-free veterans will know – nutritional yeast is our secret weapon. If you haven’t had it you will be surprised to know its everywhere (Bob’s Red Mill makes it, or check the bulk section) and it takes JUST like cheese. Despite its unfortunate name, its tasty and good for you.

Hope you enjoy this soup – its creamy delicious, filling, and SO EASY!

Instant Pot Dairy Free Tomato Soup















Instant Pot Dairy Free Tomato SoupInstant Pot Dairy Free Tomato SoupInstant Pot Dairy Free Tomato SoupInstant Pot Dairy Free Tomato SoupInstant Pot Dairy Free Tomato SoupInstant Pot Dairy Free Tomato SoupInstant Pot Dairy Free Tomato Soup


Happy daylight savings – I hope you all don’t fall into a dark pit of sadness and misery like I will. Just think – spring is only 5 Months away!! That’s less than half a year 🙂

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Instant Pot Dairy-Free Tomato Soup with "Cheesy" Pepita Croutons

Quick instant pot tomato soup is topped is crunchy pepita and nutritional yeast crumble.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins


For Soup

  • 28oz can whole peeled toms
  • 14 oz water, - fill the can halfway
  • 2 tsp salt
  • 1/4 tsp chili flakes
  • 4 small to medium carrots, - peeled and very roughly chopped (about 2 cups)
  • 1 small onion, - cut into 8ths
  • 1 can tomato paste
  • Black pepper
  • 1/2 cup coconut milk, - full fat

For Crunchy Pepita Topping

  • 1 cup raw shelled Pumpkin seeds
  • 1 tbsp coconut oil - (olive oil works too)
  • 1 tsp salt
  • 1 tsp garlic powder
  • 1/2 tsp black pepper
  • 2 tsp olive oil
  • 1/4 cup nutritional yeast



  • Combine all soup ingredients in instant pot. Close lid, turn valve to "sealing". Select manual, then move minutes up or down to get 20mins on high pressure. Instant will start on its own
    NOTE: cook time is 20 minutes but the soup will probably take 10 minutes to come to pressure. 
  • Quick release steam when timer goes off.
  • Transfer contents of the instant pot to a high speed blender and blend for 1-2 minutes until smoooooth! 
    NOTE: soup will be insanely hot!! Do this slowly and in batches if your blender is not big enough.

Crunchy Pepita Topping

  • While soup is cooking preheat oven to 400 degrees. Toss raw pumpkin seeds with oil, salt, garlic, and pepper. Spread over a cookie sheet.
  • Toast pumpkin seeds in a preheated oven. Toss every 1-2 minutes, toasting for 4-6 minutes total. It wont take long! You might even hear some popping like popcorn - you want them puffed up but not browning.
    NOTE: Don't walk away!! I've burnt many batches. 🙂
  • Take hot seeds out of the oven, toss with 2 tsp olive oil and nutritional yeast, return to oven for 1-2minutes. Watch closely!


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