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brown bowl of blended vegetable soup with peppers, onions, and Instant Pot

Instant Pot GAPS Diet Intro Soup

The GAPS Intro Diet is hard enough, so why not make it easier on yourself with your Instant Pot? This nourishing 7-ingredient Instant Pot GAPS Intro Diet Soup is full of nutrient-dense cooked veggies and bone broth and takes just 6 minutes!

Course Soup
Cuisine American
Prep Time 5 minutes
Cook Time 6 minutes
Total Time 11 minutes
Servings 8 servings
Calories 64 kcal
Author Lindsey Dietz

Ingredients

  • 4 cups butternut squash peeled and cubed
  • 1 pound cauliflower florets fresh or frozen
  • 1-1/2 cups onion diced
  • 1 cup orange pepper or yellow, diced
  • 1 cup bone broth
  • 3 tablespoons lard or tallow
  • 5 to 7 cloves garlic fresh, peeled
  • sea salt to taste
  • ground black pepper to taste
  • garnish cooked bone marrow, sauerkraut juice, and/or sour cream (see Notes, below)

Instructions

  1. Add the squash, cauliflower florets, onion, pepper, broth, and fat to the stainless steel insert of your pressure cooker.
  2. Place the lid on, checking the seal and making sure the vent is sealed.
  3. If using an electric cooker, set to high pressure for 6 minutes. If using a stove-top cooker, bring to high pressure and maintain for 6 minutes.
  4. When cycle is complete, turn off (if electric cooker) or remove from heat (if stovetop cooker). Quick release pressure.
  5. Add the garlic cloves to the pot.
  6. Using an immersion blender, blend the soup to your desired consistency.
  7. Season with salt and pepper to taste.

Recipe Notes

  • If you have any cooked marrow, blend it into this soup before serving.
  • Add 1 to 2 teaspoons sauerkraut juice or juice from another ferment and/or sour cream to the top of the soup just before serving.
  • In later stages of the Introduction Diet, you can add fresh avocado, roasted meat, or a drizzle of olive oil to this soup.
Nutrition Facts
Instant Pot GAPS Diet Intro Soup
Amount Per Serving
Calories 64 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Sodium 33mg1%
Potassium 489mg14%
Carbohydrates 14g5%
Fiber 3g13%
Sugar 4g4%
Protein 3g6%
Vitamin A 8302IU166%
Vitamin C 69mg84%
Calcium 66mg7%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.