AIP Friendly Pumpkin Sage Soup
This velvety, golden soup is the kind of bowl that feels like a warm hug on a cold evening — deeply savory, gently spiced, and impossibly smooth. Coconut oil, bone broth, and full-fat coconut milk form a rich, dairy-free base that makes this naturally nourishing without any workarounds or substitutions. Fresh sage, grated ginger, turmeric, and Ceylon cinnamon layer in warmth and complexity, hitting every note you want from a cozy autumn soup. The whole thing comes together in a single pot, blended until silky, then finished with a splash of apple cider vinegar that brightens everything beautifully. For anyone following a strict elimination protocol, this recipe is genuinely satisfying rather than a compromise — no nightshades, no grains, no legumes, just clean, whole ingredients doing all the heavy lifting. The optional crispy sage garnish fried in coconut oil adds a gorgeous, restaurant-worthy finish that makes each bowl feel a little special. Serves 4, so it's perfect for a weeknight dinner or meal-prepped ahead for lunches throughout the week.
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Learn more →Ingredients
4 servings
- 2 tbsp coconut oil
- 1 medium yellow onion, diced
- 4 cloves garlic, minced
- 2 tbsp fresh sage leaves, thinly sliced, plus extra whole leaves for serving
- 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, or to taste
For serving
- 1 tbsp coconut oil (for crisping sage)
- 8–10 fresh sage leaves, whole (optional)
Instructions
- 1
Heat 2 tbsp coconut oil in a large pot or Dutch oven over medium heat until shimmering. Add the diced onion and cook, stirring occasionally, until softened and translucent, about 6–7 minutes.
- 2
Add the minced garlic, sliced sage, grated ginger, turmeric, and Ceylon cinnamon. Cook, stirring constantly, until fragrant, about 1 minute, watching closely so the garlic does not brown.
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