This delicious AIP pumpkin soup is a nightshade-free, seed-free spiced soup that's easily made in 15 minutes from a can of pumpkin!. If you're bored out of your skull with your AIP dishes, this will be just the thing to spice it up!
When I was in my early 20's I went to India for a friend's wedding.
It was an arranged marriage and the wedding was one of those multi-week affairs with ceremonies and events every day.
I couldn't believe how many colors there were everywhere – here in the US we're SO boring. Black and brown and white.
In India though- there was every color of the rainbow and sparkles and beauty everywhere.
And the spices….wow. I'd already been a fan of Indian food but there? It was incredible. Some of the best food I've ever had.
Well, it was until I got sick. (We think it was from eating a cucumber that may not have been washed with bottled water, but not entirely sure.)
Then all I wanted was a bland bland American hamburger and fries. Which I somehow found a block away from the Taj Mahal!
I was actually sick for a few months after and you'd think after an experience like that I'd never want Indian-spiced food again, but alas, I still freakin love it.
However, I still am extremely wary of cucumber, lol!
AIP Food Doesn't Have to Equal Boring
When I went onto AIP I was seriously bummed because I couldn't have many of my favorite ethnic dishes.
After all, the Autoimmune Protocol definitely has the potential to be boring.
I mean, every way of eating does, but when the list of spices you can eat are severely numbered, so many things can seem bland and blah compared to normal.
But I think the problem wasn't so much that there isn't much to work with – it's just that not many people had discovered how to be creative with the spices you can have to make dishes really flavorful.
Luckily there are quite a few of us working on that these days and now – an explosion of flavor is possible!
See also: AIP Spices and Herbs
A Flavorful AIP Pumpkin Soup
I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
This AIP pumpkin soup doesn't require a lot of ingredients and the combo of spices gives it an extremely appetizing taste that'll have you coming back for more.
You just need a can of pumpkin, some veggies, stock, and some spices to make this soup.
The ONLY thing that may be hard to get your hands on is dried fenugreek leaves, as some stores may not have that stocked. If you have an Asian or Indian market near you you should be able to get them there, or Amazon does have them as well.
I wouldn't say they're necessary, but they really do impart just the right amount of flavor that you might miss from not having cumin or some nightshades. It's the missing element that makes it taste Indian.
This soup also doesn't require any special equipment! Just a saucepan and a stove.
Takes Just 15 Minutes
Because you're using a can of already cooked and pureed pumpkin, this soup is easy peasy and quick.
All you need to do is chop up some celery, onion, and garlic, cook them for a few minutes in a pan, and then blend with the rest of the ingredients and heat.
Freeze For Later
You can make the soup but not heat it and then freeze it for later as well.
Soups like this are excellent for a quick breakfast or dinner while on AIP and when you freeze them in individual serving sizes, it's faster to heat up from frozen than going to get take-out.
Other Recipes You might Like:
AIP Flatbread (you can use as a side dish for this soup, like naan)
Tandoori Pumpkin Soup Recipe
I hope you enjoy this recipe!Print
This delicious AIP pumpkin soup is a nightshade-free, seed-free spiced soup that's easily made in 15 minutes from a can of pumpkin!. If you're bored out of your skull with your AIP dishes, this will be just the thing to spice it up! (AIP, Paleo, Whole30)
- 1 Celery Stalk, diced
- 1/2 medium Onion, dicced
- 1 clove Garlic, minced
- 1 x 13.5 oz Canned Pumpkin Puree (or 2 cups cooked pureed pumpkin, squash, or sweet potato)
- 2 cups Chicken, Beef, or Veggie Stock
- one 13.5 oz can Coconut Milk (or 1.5 cups Coconut Milk or Tigernut Milk – or more stock)
- 1 tsp dried Ginger
- 1/2 tsp Turmeric
- 1/4 tsp Cinnamon
- pinch Cloves
- 1/4 tsp dried Fenugreek Leaves
- Sea Salt to taste
Heat the olive oil in a small saucepan. Add the celery, onion, and garlic and cook for several minutes, stirring occasionally, until the onion is translucent.
Transfer the onion mixture into a blender with the rest of the ingredients. Blend for 1 minute, until smooth and creamy.
Transfer back to the sauce pan and heat until desired temperature. Taste for seasoning and add salt if necessary.
Refrigerate for up to a week, or freeze in 1.5-2 cup portions in quart-sized freezer bags and lay flat in your freezer. Reheat on the stove or in the microwave.
Keywords: aip, aip diet, paleo, nightshade-free, dairy-free, gluten-free, breakfast, dinner, lunch, side
Pin for later:
Get MORE inspo!
Want inspiration for using the Paleo & AIP diets to find relief from your autoimmune disease (and making it all easier) delivered directly to your email inbox?