AIP Friendly Apple & Sage Pumpkin Soup
Warm, velvety, and deeply aromatic, this pumpkin soup is the kind of bowl that feels like genuine comfort food — not a compromise. A tart Granny Smith apple simmers alongside fresh sage, grated ginger, turmeric, and Ceylon cinnamon, building layers of flavor that taste far more complex than the ingredient list suggests. Bone broth adds richness and body, while full-fat coconut milk blended in at the end gives the soup a silky, almost luxurious finish. A splash of apple cider vinegar at the end brightens everything and keeps the sweetness of the pumpkin in check. This is the kind of recipe that makes following a strict elimination protocol feel genuinely sustainable, because nothing about it tastes like deprivation. Every ingredient is intentional and protocol-friendly — no nightshades, no grains, no dairy — so you can ladle it up without second-guessing a single spoonful. It serves four, making it an easy weeknight dinner or a batch-cook staple you'll want on rotation all autumn long.
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Learn more →Ingredients
4 servings
- 2 tbsp coconut oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 1 medium granny smith apple, peeled, cored, and diced
- 1 tbsp fresh sage leaves, thinly sliced, plus more for garnish
- 1 tsp fresh ginger, grated
- ½ tsp ground turmeric
- ¼ tsp ceylon cinnamon
- 1 can (15 oz) pumpkin purée
- 3 cups bone broth
- 1 can (13.5 oz) full-fat coconut milk
- 1 tbsp apple cider vinegar
- 1 tsp salt, plus more to taste
For serving
- fresh sage leaves, for garnish (optional)
- drizzle of coconut milk, for garnish (optional)
Instructions
- 1
Melt the coconut oil in a large pot or Dutch oven over medium heat until shimmering. Add the onion and cook, stirring occasionally, until softened and translucent, about 5–6 minutes.
- 2
Add the garlic, diced apple, sliced sage, grated ginger, turmeric, and Ceylon cinnamon. Cook, stirring frequently, until the garlic is fragrant and the apple begins to soften, about 2–3 minutes. Watch the garlic closely so it does not brown.
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