Creamy acorn squash soup in the instant pot. You've heard of pumpkin soup, you've heard of butternut squash soup, but have you tried this new fall favorite? Creamy acorn squash soup made in the instant pot! Simple acorn squash vegetable soup is made with acorn squash, broth, onion, carrot, and spices!
My Creamy Instant Pot Acorn Squash Soup recipe is:
- Easy to make!
- Great for your health
- Gut healthy
- Great for weight loss
- Gluten Free
- Dairy Free
So I went on a rampage and have bought so many squash. I read about "curing" squash for the long winter and had these dreams of walking down into the cellar and bringing up fresh and local fall harvest veggies. Hehe.. but I think I bought so many that we may be set until spring! One of the squash that seem to always look good and are very inexpensive are acorn squash. Plus, when my farmers market bag is overflowing they are small enough to squeeze inside.
Needless to say, I had to come up with some new recipes that featured acorn squash!
ASK THE DIETITIAN, IS ACORN SQUASH HEALTHY?
Yes acorn squash soup is healthy!
ACORN SQUASH HEALTH BENEFITS
Acorn squash is rich in a variety of nutrients like beta carotene, vitamin C, potassium, magnesium, and fiber.
- Beta carotene is not only converted to vitamin A in our body, but it actually acts as a powerful antioxidant to help fight inflammation and disease.
- Vitamin C is another vitamin that has antioxidant abilities in our bodies!
- Fiber is extremely important for good gut health, heart health, and maintaining stable blood sugars.
CREAMY DAIRY FREE ACORN SQUASH SOUP INGREDIENTS
Acorn squash that I picked up at the farmers market, and some from local farm stands!
Avocado oil is an excellent heart healthy fat to substitute into your dinner recipes. Many studies have linked avocado oil to powerful heart health benefits! It is a rich source of vitamin E as well!
Yellow onion that I picked up locally! Despite their humble appearance, onions are extremely nutritious! Onions contain cancer fighting compounds, antioxidants, antibacterial properties, vitamin C, and some B vitamins!
Carrots are another vegetable rich in beta carotene and fiber!
Broth. You can use bone broth or if you are vegan/vegetarian you can use vegetable broth. I love bone broth because it adds a lot of extra protein to an otherwise vegetable based soup, which does not have a lot of protein.
Cinnamon & nutmeg. Make sure you use fresh quality ground cinnamon and nutmeg. This will make a huge difference on the overall flavor of your acorn squash soup.
Full fat coconut milk gives this acorn squash soup recipe its creaminess. If you don't want it creamy, simply skip stirring coconut milk in at the end.
WATCH HOW I MADE INSTANT POT ACORN SQUASH SOUP
TIPS FOR MAKING DELICIOUS CREAMY ACORN SQUASH SOUP IN YOUR INSTANT POT
PRESSURE COOK SQUASH. Instead of going through the hassle of peeling acorn squash, soften acorn squash in your instant pot first.
SAUTE ONION WELL. A well cooked onion makes the best base flavor for soup. I like to let my onions cook till they are starting to caramelize.
ADD POTENT AND FRESH SPICES. Make sure to use fresh ground cinnamon and nutmeg for the strongest best acorn squash soup flavor.
USE AN IMMERSION BLENDER TO PUREE ACORN SQUASH SOUP TILL CREAMY. No need to use a blender to puree soup, use an immersion blender right in your soup pot!
FAQ'S
Frequently asked questions about instant pot acorn squash soup.
IS BONE BROTH DAIRY FREE?
Yes! Bone broth is made by slow cooking bones to release beneficial nutrients. Dairy products are all from milk-based products. So, bone broth is totally dairy free friendly!
DO YOU HAVE TO PEEL ACORN SQUASH FOR SOUP?
If you use my method, you will steam (pressure cook) your acorn squash with the skin on in your instant pot. Then, you will scrape the acorn squash right from the skin into your acorn squash soup pot.
HOW DO YOU CUT ACORN SQUASH FOR SOUP?
To cut your acorn squash for soup, just slice it in half once and remove the stem. Steam the acorn squash with the skin on. Scrape the flesh out into the soup.
To cook acorn squash raw right into soup: Use a vegetable peeler instead of a knife to peel all skin off. Cut the squash in half, remove and discard seeds. Cut into cubes and add right into your soup pot along with the broth.
HOW DO YOU THICKEN ACORN SQUASH SOUP?
If your soup came out too watery, next time, start with less broth. To thicken any soup immediately, simply mix 1 tablespoon of corn starch with 1 tablespoon of water and add it to the soup, cook to thicken.
HOW DO I MAKE CHUNKY ACORN SQUASH SOUP?
Simply skip the step of pureeing your acorn squash soup and leave the chunks of acorn squash in it.
Other cozy healthy fall soup recipe
HOW TO MAKE INSTANT POT ACORN SQUASH SOUP RECIPE
Tools you will need:
- A pressure cooker or instant pot
- A large stock pot
- An immersion blender
STEP 1: steam your acorn squash
You can either use a pressure cooker or an instant pot set to the pressure cook setting.
Wash the outside of each of the 2 acorn squash. Cut each acorn squash in half. Scrape the seeds out.
Place the 4 acorn squash halves in the instant pot or pressure cooker. Add 1.5-2 inches of water to the bottom of the pot. Cover with the lid.
Pressure cook on high for 10 minutes, and the steam valve set to sealing on your instant pot.
Once the timer is up, set the valve to venting to release the steam.
Remove the lid and transfer your soft acorn squash to a bowl to cool while you sauté the onions.
STEP 2: prepare your soup
Drain the acorn squash cooking water from your instant pot.
Next, set the instant pot to sauté on low or medium heat.
Heat 1 tablespoon of avocado oil.
Once the oil is hot, add 1 diced yellow onion. Cook the onion until it is soft and translucent.
Next, add the 1 chopped carrot and cook it until it is soft.
Next, stir in the 3 cups broth, acorn squash flesh, ½ teaspoon ground nutmeg, and ½ teaspoon ground cinnamon.
Cover and set valve to sealing.
Pressure cook on high pressure for 10 minutes.
Quick release the steam once the timer is up.
STEP 3: puree acorn squash soup
Finally, you can pour in the ½ cup of full fat coconut milk. Use your immersion blender to completely puree the soup.
If you don't have an immersion blender, you can pour your soup into a large blender and puree it. Or, you can puree it in batches in a food processor. Just be careful if you are doing it this way because the steam can cause the lid of your blender to blow off!
And it is ready to serve!
HOW TO STORE CREAMY ACORN SQUASH SOUP
Acorn squash vegetable soup makes about 6 cups of soup, which is a great side dish for a meal! If you end up having leftovers (we did because it's just the 2 of us!), either cover your pot with a lid and store it in the fridge this way. Or, pour the soup into individual glass containers to heat up as you want it!
I love storing my leftover soup in glass containers because it makes an easy thing to grab for lunch to heat up!
Creamy acorn squash soup stores well in the fridge for up to 5 days.
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Instant Pot Acorn Squash Soup Dairy Free
Equipment
- Immersion blender
Ingredients
- 2 whole acorn squash
- 1 tablespoon avocado oil
- 1 yellow onion, diced
- 1 carrot, chopped
- 3 cups bone broth (chicken or beef) or vegetable broth
- ½ teaspoon ground nutmeg
- ½ teaspoon ground cinnamon
- ½ cup full fat coconut milk
- pink sea salt to taste
Instructions
How to steam the acorn squash
- Wash the outside of your acorn squash well.
- Cut each acorn squash in half. Scrape all of the seeds out. Add your 4 acorn squash halves to an instant pot or pressure cooker.Add 1.5-2 inches of water to the bottom of the pot.Pressure cook on high for 10 minutes, and the steam valve set to sealing on your instant pot.
- Once the timer is up, set the valve to venting to release the steam. Remove the lid and transfer your soft acorn squash to a bowl to cool while you sauté the onions.
How to make the creamy acorn squash soup
- Set instant pot to sauté on medium heat. Heat the 1 tablespoon of avocado oil.Add 1 diced yellow onion. Cook the onion until it is soft and translucent.
- Next, add the chopped carrot. Cook the carrot until it is soft.
- Next, add in the flesh of the acorn squash (scraped from the skin), 3 cups broth, ½ teaspoon ground nutmeg, and ½ teaspoon ground cinnamon.
- Cover again. Set valve to sealing and pressure cook on high for 10 minutes. Quick release the steam once the timer is up.
- Finally, add ½ cup full fat coconut milk and use your immersion blender to puree the soup.Season with sea salt to taste.Enjoy!
Sarah
This sounds really delicious & I’ll be “test kitchening” my first acorn squash this afternoon. I wonder though—why does the recipe call for bone broth while it’s also billed as a dairy-free soup? I’m a fairly strict vegetarian & I’ll be subbing in veg stock bc bone broth just isn’t ever going to be part of my grocery list...nor will it ever appear in my kitchen. I guess ppl cook w the recipes they’re given—I totally get that. However, simple vegetable stock/broth (either made from scratch w veg kitchen scraps or purchased as veg stock like I typically do), ought Not drastically change the recipe’s results, right? (I’m counting on the fact that it won’t bc the though my of “bone broth” is personally kinda gross...). So I guess that’s my main substitution: veg stock. I love that it’s dairy free! (& I’m super excited that I have a bunch of coconut milk just waiting for a recipe like this! Sometimes I feel a little bit reluctant to make any changes to a recipe when I’m using an ingredient for the first-ever time...in this case though, it’s the squash & spices calling the shots & it seems like anything else can probably handle a high degree of adjustment & still turn out really tasty. Anyway... it’s kitchen time! Here’s hoping that it all turns out well! (It’s always exciting to try tons of new/just different produce/ingredients & I’ve not yet established whether I’m a squash fan. Gonna learn sth new today—that’s fun! Thanks!
Rosemary
That's such a good question! Bone broth is actually dairy free! But, since you're on a vegetarian diet, a vegetable stock is the perfect substitute. 🙂 Hope it turns out great!!