Are you looking for some soothing and gut-friendly soup recipes that are compliant with the Autoimmune Protocol (AIP) diet? Look no further! In this article, we’ll explore six delicious AIP diet soups that are not only calming for your gut but also packed with nourishing ingredients to support your overall health.
The Benefits of AIP Diet Soups
Following the AIP diet can be challenging, but incorporating soothing soups into your meal plan can make the process more enjoyable. AIP diet soups are not only easy to digest, but they also help reduce inflammation in the gut and provide essential nutrients to support gut healing.
Main Ingredients in AIP Diet Soups
- Bone Broth: Rich in collagen and amino acids, bone broth is a staple ingredient in AIP diet soups that promotes gut health and aids in digestion.
- Vegetables: Loaded with vitamins, minerals, and fiber, vegetables like carrots, sweet potatoes, and kale add flavor and nutrition to AIP diet soups.
- Coconut Milk: Creamy and dairy-free, coconut milk provides a rich texture to AIP diet soups while also offering anti-inflammatory properties.
- Herbs and Spices: Turmeric, ginger, and garlic are commonly used in AIP diet soups for their anti-inflammatory and immune-boosting benefits.
By incorporating these soothing AIP diet soups into your meal plan, you can calm your gut, reduce inflammation, and support your overall health on your AIP journey.
1. Creamy Cauliflower and Leek Soup with Coconut Milk
This velvety smooth soup is a comforting blend of cauliflower and leek, enriched with the tropical touch of coconut milk. It’s an AIP-friendly dish that’s gentle on the gut and rich in nutrients.
Ingredients
- 1 large head of cauliflower, chopped (1 large head, about 1 kg)
- 2 medium leeks, white and light green parts only, sliced (2 medium leeks)
- 2 tablespoons olive oil (30 ml)
- 4 cups chicken or vegetable broth (960 ml)
- 1 cup coconut milk (240 ml)
- 1 teaspoon sea salt (5 g)
- 1/2 teaspoon turmeric (1 g)
- 1/4 teaspoon ground ginger (0.5 g)
- Fresh chives, for garnish
Cooking Method
- In a large pot, heat the olive oil over medium heat. Add the leeks and sauté until they are soft, about 5 minutes.
- Add the chopped cauliflower and sauté for another 5 minutes.
- Pour in the broth, bring to a boil, then reduce the heat and let it simmer until the cauliflower is tender, about 15-20 minutes.
- Using an immersion blender, blend the soup until smooth. Alternatively, transfer the soup to a blender in batches and blend until smooth.
- Stir in the coconut milk, sea salt, turmeric, and ground ginger. Let it simmer for another 5 minutes.
- Taste and adjust seasoning as needed.
- Serve hot, garnished with fresh chives.
2. Healing Turmeric and Ginger Butternut Squash Soup
This soothing soup combines the anti-inflammatory properties of turmeric and ginger with the creamy texture of butternut squash. Perfect for calming your gut while delighting your taste buds.
Ingredients:
- 1 medium butternut squash (about 3 lbs or 1.4 kg), peeled, seeded, and cubed
- 1 tbsp (15 ml) olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 tbsp (15 g) fresh ginger, grated
- 1 tsp (5 g) ground turmeric
- 4 cups (950 ml) chicken or vegetable broth
- 1 cup (240 ml) coconut milk
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Cooking Method:
- Preheat your oven to 400°F (200°C).
- Toss butternut squash cubes with olive oil and spread on a baking sheet. Roast for 25-30 minutes until tender.
- In a large pot, sauté diced onion over medium heat until translucent, about 5 minutes.
- Add garlic, ginger, and turmeric. Sauté for another 2-3 minutes until fragrant.
- Add roasted butternut squash and broth to the pot. Bring to a boil, then reduce heat and simmer for 10 minutes.
- Use an immersion blender to purée the soup until smooth. Alternatively, transfer the soup in batches to a blender and blend until smooth.
- Stir in coconut milk and season with salt and pepper to taste.
- Simmer for another 5 minutes. Serve hot, garnished with fresh parsley if desired.
3. Healing Chicken & Vegetable Soup
This comforting soup is packed with gut-healing properties from the bone broth and nutrient-rich vegetables. Perfect for a soothing meal.
Ingredients
- 4 cups (950 ml) chicken bone broth
- 1 lb (450 g) chicken breast, diced
- 2 carrots, sliced
- 2 celery stalks, chopped
- 1 zucchini, diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tsp sea salt
- 1/2 tsp turmeric powder
Cooking Method
- In a large pot, add the chicken bone broth and bring to a boil.
- Add the diced chicken breast and cook for 5 minutes.
- Add carrots, celery, zucchini, onion, and garlic to the pot.
- Season with sea salt and turmeric powder.
- Reduce the heat to a simmer and cook for 20 minutes, or until vegetables are tender.
4. Creamy Cauliflower Soup
This creamy, dairy-free cauliflower soup is a soothing option for those on the AIP diet. It’s velvety smooth and rich in flavor.
Ingredients
- 1 head cauliflower, chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups (950 ml) chicken or vegetable broth
- 1 cup (240 ml) coconut milk
- 2 tbsp olive oil
- 1 tsp sea salt
Cooking Method
- Heat olive oil in a large pot over medium heat.
- Add onion and garlic, and sauté until translucent.
- Add the chopped cauliflower and cook for 5 minutes.
- Pour in the chicken or vegetable broth and bring to a boil.
- Reduce heat and simmer for 15-20 minutes until cauliflower is tender.
- Blend the soup until smooth using an immersion blender.
- Stir in the coconut milk and sea salt, and simmer for an additional 5 minutes.
5. Ginger Turmeric Carrot Soup
This vibrant soup combines the anti-inflammatory properties of ginger and turmeric with the sweetness of carrots for a soothing and flavorful dish.
Ingredients
- 1 lb (450 g) carrots, peeled and chopped
- 1 onion, chopped
- 3 cloves garlic, minced
- 4 cups (950 ml) chicken or vegetable broth
- 1 tsp fresh ginger, grated
- 1 tsp turmeric powder
- 2 tbsp olive oil
- 1 tsp sea salt
Cooking Method
- Heat olive oil in a large pot over medium heat.
- Add onion and garlic, and sauté until translucent.
- Add the chopped carrots and cook for 5 minutes.
- Pour in the chicken or vegetable broth and bring to a boil.
- Reduce heat and simmer for 20 minutes until carrots are tender.
- Blend the soup until smooth using an immersion blender.
- Stir in the grated ginger, turmeric powder, and sea salt, and simmer for an additional 5 minutes.
6. Soothing Sweet Potato & Parsnip Soup
This hearty and nutritious soup features sweet potatoes and parsnips, which provide a naturally sweet flavor that’s both comforting and gentle on the gut.
Ingredients
- 2 large sweet potatoes, peeled and chopped
- 3 parsnips, peeled and chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups (950 ml) chicken or vegetable broth
- 1 cup (240 ml) coconut milk
- 2 tbsp olive oil
- 1 tsp sea salt
Cooking Method
- Heat olive oil in a large pot over medium heat.
- Add onion and garlic, and sauté until translucent.
- Add the chopped sweet potatoes and parsnips and cook for 5 minutes.
- Pour in the chicken or vegetable broth and bring to a boil.
- Reduce heat and simmer for 20 minutes until vegetables are tender.
- Blend the soup until smooth using an immersion blender.
- Stir in the coconut milk and sea salt, and simmer for an additional 5 minutes.
