AIP Friendly Coconut Cream Pumpkin Soup
This velvety, golden soup is the kind of bowl that feels like a hug — deeply warming, subtly spiced, and rich enough to be a full meal for four. Coconut oil builds the base, softened onion and garlic add savory depth, and freshly grated ginger alongside turmeric and Ceylon cinnamon give it that layered, aromatic complexity without relying on any nightshade spices. Pumpkin purée and full-fat coconut milk blend into something luxuriously smooth, while a splash of apple cider vinegar at the end brightens the whole thing beautifully. The bone broth — homemade or sourced from an AIP-compliant brand — keeps every ingredient in line with the protocol, so there's no guesswork or label anxiety involved. Everything gets blended until completely silky, and a swirl of coconut cream on top makes it look genuinely restaurant-worthy. It's the kind of recipe that proves eating to support your immune system doesn't have to mean sacrificing comfort or flavor.
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Learn more →Ingredients
4 servings
- 2 tbsp coconut oil
- 1 medium yellow onion, diced
- 4 cloves garlic, minced
- 1 tbsp fresh ginger, peeled and grated
- 1 tsp ground turmeric
- ½ tsp ceylon cinnamon
- 1 can (15 oz) pumpkin purée
- 2 cups bone broth (homemade or aip-compliant brand)
- 1 can (13.5 oz) full-fat coconut milk
- 1 tbsp apple cider vinegar
- 1 tsp salt, plus more to taste
For serving
- ¼ cup coconut cream, for swirling (optional)
- 2 tbsp fresh parsley or cilantro, roughly chopped (optional)
Instructions
- 1
Heat the coconut oil in a large pot over medium heat until shimmering. Add the onion and cook, stirring occasionally, until softened and translucent, about 5–6 minutes.
- 2
Add the garlic and ginger and cook, stirring constantly, until fragrant, about 1 minute. Watch closely so the garlic does not brown.
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