AIP Friendly Roasted Garlic Pumpkin Soup
Thick, velvety, and deeply warming, this pumpkin soup is the kind of bowl that feels like a full reset — rich with roasted sweetness, gentle heat from fresh ginger, and a golden hue from turmeric. Roasting the pumpkin and a whole head of garlic together before they ever hit the pot is what makes the flavor so layered and complex, with caramelized edges doing the heavy lifting. Full-fat coconut milk blends in for a creamy, dairy-free finish, while bone broth adds body and a nourishing backbone that store-bought soups simply can't replicate. A splash of apple cider vinegar at the end brightens everything and keeps the flavors from feeling flat. This recipe skips the nightshades, grains, legumes, and seed-based spices that can make elimination-style eating feel limiting — every ingredient here is squarely on the approved list, so there's no substitution math required. Ceylon cinnamon adds a subtle warmth that rounds out the turmeric and ginger without overwhelming the natural sweetness of the pumpkin. Serve it to four with a drizzle of olive oil and fresh herbs, and it looks every bit as good as it tastes.
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Learn more →Ingredients
4 servings
For the roasted garlic
- 1 head garlic
- 1 tsp olive oil
For the soup
- 2 lbs sugar pumpkin or kabocha squash, halved and seeded
- 1 tbsp olive oil
- 1 medium yellow onion, roughly chopped
- 1 tbsp fresh ginger, peeled and grated
- 1 tsp ground turmeric
- ¼ tsp ceylon cinnamon
- 3 cups bone broth
- 1 can (13.5 oz) full-fat coconut milk
- 1 tsp salt, plus more to taste
- 1 tbsp apple cider vinegar
For serving
- 2 tbsp fresh parsley or chives, finely chopped (optional)
- 1–2 tsp olive oil, for drizzling (optional)
Instructions
- 1
Preheat the oven to 400°F (205°C). Place the garlic head cut-side up on a small square of foil, drizzle with 1 tsp olive oil, and wrap tightly. Set on one end of a large baking sheet.
- 2
Place the pumpkin halves cut-side down on the same baking sheet. Roast for 40–45 minutes, until the pumpkin flesh is completely tender when pierced with a knife and the cut edges are lightly caramelized, and the garlic cloves are golden and very soft when pressed. Remove from the oven and let cool for 10 minutes.
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