Friday, September 28, 2018

Instant Pot Acorn Squash and Apple Soup for fall

Instant Pot acorn squash soup

It's official! It's fall and I am eager to start enjoying the beautiful seasonal produce in my soups!
Gala apples and acorn squash are two favorites that are key players in this light autumn soup recipe. 

I was able to get 2 pound bags of organic apples very reasonably priced at Trader Joe's this week. In addition, the farmer's markets are starting to display their colorful winter squashes.

acorn squash at

I am a big fan of acorn squash and usually try to make a least one soup recipe with it during its season. You may remember my previous post for roasted acorn squash and pear soup. This year I decided to try an acorn soup with apples in my Instant Pot.

Acorn squash can be green or orange.  I picked up an orange one, but the flavors are the same.

Hard squashes like butternut, acorn, carnival, spaghetti squash, baby pumpkin, and Hubbard squash tend to be called winter squashes although they grow late summer to early fall.

For this quick and easy Instant Pot recipe I used acorn squash, cinnamon or cumin, apples, carrots, celery, and onions. I like to tone down the sweetness with a little celery and sauteed onion. I was pleased with the results.

Personally, I prefer the soup seasoned with cumin. However, many friends enjoyed it a little sweeter with cinnamon. Both ways are good. It's your choice.

I actually quartered and then halved each quarter for the apples and squash

Zero Point WW Soup!!
This is another zero point soup on Weight Watchers. That means I can eat a portion, and I don't even have to count it in my daily points. Yet, it provides excellent nourishment with lots of beta carotene and vitamins and minerals.

One more thing. If you are concerned about flu and colds, start pumping up your immunity now with protective antioxidants by eating more vegetables. I do believe there is a correlation between what we eat and how we feel.

Don't Have an Instant Pot? 
I have been making all of my soup in the Instant Pot because IT'S SO EASY but of course this soup can be made on the stove top. You may need additional liquid to account for the stove top evaporation which doesn't happen in the Instant Pot.

 1/2 onion, sliced in half moons
 olive oil spray
 1 acorn squash cut in half  peeled and sliced in quaters
 2 medium organic apples, quartered ( I left the peel)
 1 cup sliced carrots
 1/2 cup sliced celery
 4 cups of water

Spray the bottom of the Instant Pot with olive oil spray. Add onions and saute for 4 minutes, stirring. Add remainder of ingredients and stir. Secure the lid, seal the steam valve, and set to pressure cook for 5 minutes. When done, release steam manually according to manufacturer's directions. When all steam is released, remove lid. Using an immersion blender, blend to desired consistency adding either cinnamon or cumin to taste. Or just add the spice each bowl individually.

My Notes:

1. I always use organic apples.  If you must buy regular apples,  soak them in a mixture of water and baking soda for 10 minutes to at least remove some of the surface pesticides. 

Why Apples Must Be Organic
Apples are on the dirty dozen list published each year from EWG which tells you which fruits and vegetables contain the highest concentration of pesticides. Since apples are one of the fruits that contain the highest amount of pesticides, I always buy organic. I can usually pick up a 2 pound bag that runs about $2.99 at Trader Joe's.

2.  I use a really good peeler ( not expensive) to peel my squashes- It works like magic
      OXO Good Grips Y Peeler.

3. This soup is vegan and naturally gluten free

4. Other acorn squash recipe: Stuffed Acorn Squash

5.  If you make this recipe, I would love to have feedback. 
Did it work? What adjustments did you make? Did you like it? 


The 8qt Instant Pot is on sale right now on Amazon about $50 off - $89
Instant Pot DUO80 8 Qt 7-in-1 Multi- Use Programmable Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, Sauté, Yogurt Maker and Warmer

The 6 qt. is regular price at $79  I
nstant Pot LUX60V3 V3 6 Qt 6-in-1 Multi-Use Programmable Pressure Cooker, Slow Cooker, Rice Cooker, Sauté, Steamer, and Warmer

I have both and like them both; the 8 qt is larger and takes up more space

peeled butternut squash
This is a really great peeler that works so fast and easy- no struggle

acorn squash soup and apples

sharing on Weekend Cooking on Beth Fish Reads where anyone can share a food related post.

and also on Souper Sundays, where anyone can share a soup, salad, or sammie recipe

Disclaimer: Like most bloggers, I am an affiliate for Amazon. If you click on a link from my blog and make any purchase, I will receive a very small compensation at no cost to you. This helps me defray the costs of running a blog . Thank you for any purchases you make - Judee


  1. Happy Fall and Soup Season, Judee! The soup sounds and looks wonderful :-)

    1. I love soup even in the summer- but I love the change in produce and the new possibilities for fall soups

  2. Actually both cumin and cinnamon sound good!

  3. Your header photo for this recipe is gorgeous.

    1. thank you Jackie- I've been working on my photos and arrangements

  4. Soup and squash are definitely the thing for this season!

    best... mae at

    1. I love getting into the winter squashes during their short season before they prices become expensive in the supermarkets again.

  5. Oh wow -- squash and apples are such a great combo. And in the IP too! Cumin would be my choice for spice.

  6. You asked what I add to my soup scraps, lots of dried herbs during the first stage before I strain it and lots of salt and pepper. Depending on the scrap bag, it could be wither a chicken or beef bag or I might have one of each going in freezer. Once strained, I add more spices and might have some tomato paste opened in fridge. I really just wing it!

  7. Judee, what a lovely photo of the squash and apples. I'm imagining them together in a soup - what a terrific pairing.

    1. Thanks Claudia-I thought the photo came out really nice too.

  8. I am so ready for fall--I just wish our weather would catch up a little. ;-) Your soup looks so tasty. I love the color and that pretty cup.Thanks for sharing it with Souper Sundays too.

    1. Deb- I really want some fall weather too.. I want to wear my sweaters and boots!

  9. I've not tried pumpkin and apple in a soup! Cheers

    1. Any kind of winter squash will work! I've tried butternut and acorn and added pumpkin puree to one soup!

  10. Sounds like such a delicious and flavorful soup for fall! Come on cool weather! Thank you for sharing at the Celebrate 365 blog party!

    1. I love the apple theme for you blog party- thanks so much for hosting it

  11. A delicious soup recipe plus good food photography..

  12. Great recipe! Thanks for sharing your recipe at the Hello Fall Link Party. You'll be featured tomorrow on my blog on the Hello Fall Link Party Features Post. Please drop by!

  13. Thank you so much for the feature- I'm thrilled

  14. Indeed a nice recipe and I am excited to make it.


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