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You are here: Home Ā» Food Preparation Ā» Creamy Fall Harvest Soup In The Instant Pot {THM:E, dairy-free}

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Creamy Fall Harvest Soup In The Instant Pot {THM:E, dairy-free}

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Creamy Fall Harvest Soup In The Instant Pot | Cooler days, cozy sweaters, and comfort foods like... soup! This dairy-free yet creamy Fall Harvest Soup is quick and easy to make in your Instant Pot! With nourishing bone broth for protein and veggies for their antioxidants and minerals, it's a yummy, fall THM:E recipe | TraditionalCookingSchool.com

Cooler days, cozy sweaters, and comfort foods like… soup! Fall is just around the corner!

This dairy-free yet creamy Fall Harvest Soup is quick and easy to make in your Instant Pot. With nourishing bone broth for protein and veggies for their antioxidants and minerals, it’s a yummy, fall THM:E recipe.

How Is It Creamy Without Dairy?

The Instant Pot cooks all of the veggies until very tender, then you give them a quick whirl with an immersion blender.

Voila! Creamy, silky soup without adding dairy or fat*. I do include a bit of MCT oil for its health benefits, but that’s completely optional.

*Trim Healthy Mamas aren’t afraid of healthy fats. We simply choose when to eat them. In a higher carb meal, we keep our fat intake low. And vice versa.

Nutrients Abound In Your Creamy Fall Harvest Soup!

First up, there’s rich, nourishing bone broth from a roasted chicken carcass. Roasted chicken leftovers make the most flavorful broth! I used to make my bone broth in a slow cooker, but now I use my Instant Pot, because what used to take 10 hours now only takes 3. Bone broth adds a generous helping of healthy protein to this dish in the form of gelatin and collagen. (Just be sure to skim off the fat and save it for a THM:S recipe.)

The sweet potatoes, carrots, and butternut squash all provide beta-carotene, an antioxidant. As long as you use organic veggies, there’s no need to peel the carrots or sweet potatoes! Just scrub, roughly chop, and toss them in the pot. This increases fiber content, too!

Turmeric is anti-inflammatory, while black pepper enhances its absorption. Garlic boosts your immune system, while sea salt and Vitamin B-rich nutritional yeast add mineral and vitamin content respectively.

White button mushrooms naturally contain selenium to support the thyroid. You can’t even taste them, so don’t be afraid to try it even if you don’t like mushrooms. Just puree them completely and forget they were ever there! šŸ˜‰

Have You Made Soups In Your Instant Pot Yet?

Creamy Fall Harvest Soup In The Instant Pot | Cooler days, cozy sweaters, and comfort foods like... soup! This dairy-free yet creamy Fall Harvest Soup is quick and easy to make in your Instant Pot! With nourishing bone broth for protein and veggies for their antioxidants and minerals, it's a yummy, fall THM:E recipe | TraditionalCookingSchool.com
5 from 2 votes
Print

Dairy-Free Creamy Fall Harvest Soup In The Instant Pot

This dairy-free yet creamy Fall Harvest soup is quick and easy to make in your Instant Pot. With nourishing bone broth for protein and veggies for their antioxidants and minerals, it's a THM:E recipe.Ā Makes approximately 7 cups.

Course Main
Cuisine American
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 7 cups
Calories 115 kcal
Author Dawn Yoder

Ingredients

  • 1 medium sweet potato scrubbed and quartered
  • 1 onion quartered
  • 16 ounces cauliflower frozen
  • 1/2 cup carrots sliced
  • 2 cups butternut squash cubed
  • 1 small turnip peeled and quartered
  • 6 mushrooms white button, optional
  • 3 to 4 cloves garlic peeled and trimmed
  • 2 cups bone broth fat skimmed off
  • 1/4 cup nutritional yeast
  • 1/4 teaspoon ground turmeric
  • 1 teaspoon paprika
  • 1 tablespoon MCT oil
  • sea salt to taste
  • freshly-ground pepper to taste
  • ground nutmeg if desired

Instructions

  1. Add all ingredients to insert pot of pressure cooker. Cover the pot, checking the seal and components to make sure all is well.

  2. If using an electric cooker, such as an Instant Pot, set to high pressure for 10 minutes. If using a stove-top cooker, bring to high pressure and maintain for 10 minutes.

  3. When cooking time is done, let depressurize naturally for 10 minutes, then place a towel over the venting knob and release the remaining pressure (or let sit until all pressure has naturally released).
  4. Puree with an immersion blender, or use your blender to puree small batches at a time.
  5. Sprinkle with nutmeg before serving, if desired.

Recipe Notes

  • Cook time does NOT include time to pressurize or depressurize, as times vary. It may take 10 to 15 minutes to pressurize and about 10 to 12 minutes to depressurize.
Nutrition Facts
Dairy-Free Creamy Fall Harvest Soup In The Instant Pot
Amount Per Serving
Calories 115 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 2g13%
Sodium 78mg3%
Potassium 610mg17%
Carbohydrates 21g7%
Fiber 4g17%
Sugar 5g6%
Protein 6g12%
Vitamin A 10501IU210%
Vitamin C 45mg55%
Calcium 55mg6%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Enjoy This Soup In An Entire THM:E Meal

Trim Healthy Mama Energizing meals focus on lean protein with healthy carbs. If you’d like to enjoy an entire meal with this Creamy Fall Harvest Soup while staying on plan, here’s an idea:

Serve yourself a cup of this soup with a chicken breast sandwich on homemade, sourdough bread. Try tomato slices, onions, lettuce, and Dijon mustard instead of mayo to keep your fats low.

Without MCT oil, this is a fat-free soup. Otherwise, each cup has just under 1 gram of fat. Either way, you have room enough to stir a scant teaspoon of grass-fed butter into your soup. Yum!

End your THM:E meal with fresh fruit or an E-friendly desserts such as Dairy-Free Strawberry Lime Pudding! The Vitamin C in the pudding will help your body get the most out of the collagen in the bone broth.

Want more THM:E meals with traditional foods? Check out these 47 THM:E Meals & Snacks!

Want more Instant Pot recipes? How about 80 of them?! Or, how about 22 Real Food Instant Pot Desserts?

Want more THM soup recipes? Try these!

  • Instant Pot Tomato Basil Soup
  • Chicken And Spring Vegetable Soup
  • Asparagus Leek Bisque
  • Quinoa Vegetable Soup Recipe

Are you a Trim Healthy Mama? Will you enjoy this Creamy Fall Harvest Soup in the Instant Pot?

Creamy Fall Harvest Soup In The Instant Pot | Cooler days, cozy sweaters, and comfort foods like... soup! This dairy-free yet creamy Fall Harvest Soup is quick and easy to make in your Instant Pot! With nourishing bone broth for protein and veggies for their antioxidants and minerals, it's a yummy, fall THM:E recipe | TraditionalCookingSchool.com
5 from 2 votes
Print

Dairy-Free Creamy Fall Harvest Soup In The Instant Pot

This dairy-free yet creamy Fall Harvest soup is quick and easy to make in your Instant Pot. With nourishing bone broth for protein and veggies for their antioxidants and minerals, it's a THM:E recipe.Ā Makes approximately 7 cups.

Course Main
Cuisine American
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 7 cups
Calories 115 kcal
Author Dawn Yoder

Ingredients

  • 1 medium sweet potato scrubbed and quartered
  • 1 onion quartered
  • 16 ounces cauliflower frozen
  • 1/2 cup carrots sliced
  • 2 cups butternut squash cubed
  • 1 small turnip peeled and quartered
  • 6 mushrooms white button, optional
  • 3 to 4 cloves garlic peeled and trimmed
  • 2 cups bone broth fat skimmed off
  • 1/4 cup nutritional yeast
  • 1/4 teaspoon ground turmeric
  • 1 teaspoon paprika
  • 1 tablespoon MCT oil
  • sea salt to taste
  • freshly-ground pepper to taste
  • ground nutmeg if desired

Instructions

  1. Add all ingredients to insert pot of pressure cooker. Cover the pot, checking the seal and components to make sure all is well.

  2. If using an electric cooker, such as an Instant Pot, set to high pressure for 10 minutes. If using a stove-top cooker, bring to high pressure and maintain for 10 minutes.

  3. When cooking time is done, let depressurize naturally for 10 minutes, then place a towel over the venting knob and release the remaining pressure (or let sit until all pressure has naturally released).
  4. Puree with an immersion blender, or use your blender to puree small batches at a time.
  5. Sprinkle with nutmeg before serving, if desired.

Recipe Notes

  • Cook time does NOT include time to pressurize or depressurize, as times vary. It may take 10 to 15 minutes to pressurize and about 10 to 12 minutes to depressurize.
Nutrition Facts
Dairy-Free Creamy Fall Harvest Soup In The Instant Pot
Amount Per Serving
Calories 115 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 2g13%
Sodium 78mg3%
Potassium 610mg17%
Carbohydrates 21g7%
Fiber 4g17%
Sugar 5g6%
Protein 6g12%
Vitamin A 10501IU210%
Vitamin C 45mg55%
Calcium 55mg6%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

We only recommend products and services we wholeheartedly endorse. This post may contain special links through which we earn a small commission if you make a purchase (though your price is the same).

Posted in: Allergy Friendly Beans, Grains, & Vegetables Beans, Grains, & Vegetables (Gluten-Free) Food Preparation Pressure Cooking Recipes Soups & Stews Soups & Stews (Gluten-Free) Trim Healthy Mama Recipes

About Dawn Yoder

Dawn is a wife, homeschooling mom, and grandma who blogs at Oh Sweet Mercy. She loves learning, teaching, cooking, photography, crocheting, reading, and riding the Harley with her wonderful, hard-working hubby. She also has a small flock of chickens and constantly fights with a pack of shiny, sparkly squirrels.

Reader Interactions

Comments

  1. Coleen says

    September 2, 2017 at 11:37 am

    Soup sounds delicious. Why “frozen” cauliflour? Do you freeze it as flourettes or rice?

    Reply
  2. Sophie says

    September 10, 2017 at 2:04 pm

    5 stars
    A divine mixed veggies soup! MMMMMMM!

    Reply
5 from 2 votes (2 ratings without comment)

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