Six Ingredients

[The Six-and-Done Remix]

Butternut squash, onion, garlic, apple, stock, olive oil — pressure cooked until silk, then blended into the kind of soup that tastes like it simmered all afternoon. Not a shortcut. The pressure cooker gets you the depth of a slow braise in a fraction of the time.

Ingredients

1 large butternut squash (about 3 lbs/1.4kg), peeled, seeded, and cubed
1 medium yellow onion, chopped
4 cloves garlic, smashed
1 large apple (Honeycrisp or Gala), peeled, cored, and chopped
4 cups (960ml) vegetable stock
2 tbsp (30ml) extra virgin olive oil

Steps

Prep:

Cube the squash, chop the onion, smash the garlic, and chop the apple. Everything goes in around the same size so it cooks evenly.

Saute:

Set the pressure cooker to sauté mode and heat the olive oil. Add the onion and garlic and cook for 3-4 minutes, stirring, until the onion softens and turns translucent.

Pressure Cook:

Add the squash, apple, and vegetable stock. Seal the lid and cook on high pressure for 20 minutes.

Release:

Let the pressure release naturally for 10 minutes, then quick-release any remaining pressure. The squash should be fully fork-tender.

Blend:

Blend directly with an immersion blender, or carefully transfer in batches to a standing blender, until completely silky and smooth.

Serve:

Ladle into bowls and serve hot, with a drizzle of olive oil on top if you like.

---

Make it Good For The Gut

Both butternut squash and apple bring soluble fiber that feeds beneficial gut bacteria, and the onion and garlic contribute prebiotic compounds that support that same bacterial population. For an extra anti-inflammatory boost, stir in 1/2 tsp (2.5ml) ground turmeric with a pinch of black pepper during the sauté step — the pepper helps your body absorb the turmeric’s active compound.

Remix Options

Creamier Finish: Stir in 1/2 cup (120ml) full-fat coconut milk after blending for a richer, silkier texture. Add Protein: Blend in 1 cup (170g) cooked white beans for a heartier, protein-forward version that still stays smooth. Spice It Up: Add 1/2 tsp (2.5ml) smoked paprika and a pinch of cayenne with the onion and garlic for a warmer, smokier profile. Stovetop Method: No pressure cooker? Simmer covered on the stovetop for 30-35 minutes until the squash is fork-tender, then blend as directed. Sage Finish: Fry a few whole sage leaves in olive oil until crisp and float them on top of each bowl just before serving.

Good To Know

Squash Selection: Choose a butternut squash with a matte, deep tan skin and no soft spots — a shinier skin usually means it was picked too early and will be less sweet. Apple Choice: A firmer, sweeter apple like Honeycrisp or Gala rounds out the squash’s earthiness without overpowering it; avoid very tart apples like Granny Smith here. Blending Safely: If transferring hot soup to a standing blender, work in small batches, remove the center cap of the lid, and cover with a kitchen towel to let steam escape safely. Storage: Refrigerate up to 5 days in an airtight container, or freeze up to 3 months — the texture holds up well after thawing since there’s no dairy to separate. Reheating: Reheat gently on the stovetop over medium-low heat, stirring occasionally, adding a splash of stock if it’s thickened in the fridge. Troubleshooting: If the soup seems thin after blending, simmer uncovered for 5-10 minutes to reduce; if too thick, whisk in warm stock a little at a time until it reaches the consistency you want.