AIP Soup Recipe

Welcome to an exciting culinary adventure, where we take a seemingly simple dish and elevate it to something unexpectedly delicious: AIP Soup. Whether you’re following the Autoimmune Protocol (AIP) or just want to try a healthier, nourishing recipe that’s gentle on your gut, this soup is for you. The AIP diet is designed to reduce inflammation and help people heal from autoimmune conditions. It removes foods that are known to trigger inflammation-like grains, dairy, legumes, and nightshades-and focuses on whole, nutrient-dense ingredients that promote healing.

This soup combines flavors that are rich, satisfying, and comforting, yet completely in line with AIP guidelines. It’s simple enough for a weeknight meal, yet hearty enough to make you feel like you’re nourishing your body with every spoonful.

So, let’s dive into this heartwarming recipe that’s sure to become a staple in your AIP kitchen!

AIP Soup Recipe

This AIP Soup is full of vegetables, bone broth, and a delicious blend of herbs and spices that not only taste incredible but also support your body’s healing process. It’s naturally gluten-free, dairy-free, and free from all the usual triggers, making it suitable for anyone on an AIP diet.

Ingredients Needed

You’re going to love how straightforward this recipe is! Here’s everything you’ll need:

• Bone Broth: 6 cups (Chicken or Beef-homemade or store-bought, just make sure it’s AIP-compliant)
• Carrots: 2 medium, peeled and diced
• Zucchini: 1 medium, diced (AIP-compliant version of squash, but feel free to omit if you’re sensitive)
• Celery: 3 stalks, diced
• Leeks: 1 large, cleaned and sliced thinly (if leeks aren’t available, you can use green onions)
• Butternut Squash: 1 small, peeled and cubed (or sweet potatoes if you prefer)
• Spinach: 2 cups fresh, or 1 cup frozen (make sure it’s well-washed)
• AIP-Friendly Olive Oil: 1 tablespoon (or coconut oil if you prefer)
• Fresh Parsley: 2 tablespoons, finely chopped (optional for garnish)
• Salt: To taste (Himalayan pink salt or sea salt works best)

• Herbs & Spices

  • 1 teaspoon turmeric
  • 1 teaspoon garlic powder (use fresh garlic if tolerated)
  • 1 teaspoon ginger powder
  • 1 teaspoon thyme (fresh is ideal but dried works too)

Cooking Instructions

Now, let’s get into the fun part: cooking! Don’t worry, this is all very straightforward.

1. Prep Your Veggies

   Begin by prepping all the veggies. Peel and dice the carrots, zucchini, and butternut squash. Slice the leeks thinly, and chop the celery into small pieces. If you’re using fresh spinach, rinse it well.

2. Sauté The Veggies

   In a large soup pot, heat up the olive oil over medium heat. Add the diced carrots, leeks, celery, and butternut squash. Sauté for about 5-7 minutes, stirring occasionally, until the veggies are soft and fragrant. This step helps release all those wonderful flavors!

3. Add The Bone Broth

   Pour in the bone broth and bring everything to a gentle boil. Once it’s boiling, reduce the heat to low and let it simmer for 15-20 minutes. The vegetables should be tender, and the broth will start to absorb all those fantastic flavors.

4. Add Spices & Greens

   Now, it’s time to add the spices: turmeric, garlic powder, ginger powder, and thyme. Stir these into the pot, ensuring they’re evenly distributed. Add the spinach and let it wilt into the soup, which should take about 2 minutes. Taste and adjust seasoning with salt, if necessary.

5. Simmer & Serve

   Allow the soup to simmer for another 10 minutes to let the flavors meld together. Once everything is nice and tender, it’s ready to serve! Ladle the soup into bowls and garnish with fresh parsley if desired.

Ingredient Insights

Let’s talk a little bit about some of the key ingredients that make this AIP soup both delicious and healing:

• Bone Broth: AIP-approved bone broth is rich in collagen, amino acids, and minerals like calcium and magnesium. It supports gut health, reduces inflammation, and aids in joint healing. You can either make it yourself or buy it (just make sure it’s free from any additives or preservatives).
• Carrots & Zucchini: These two vegetables are both mild and nutrient-dense. Carrots are packed with beta-carotene, an antioxidant that supports immune function, while zucchini is high in fiber and water content, helping to promote digestive health.
• Butternut Squash: This sweet, earthy vegetable is full of vitamins A and C, both of which are important for immune health and skin repair. Its natural sweetness balances out the savory broth and spices.
• Spinach: A leafy green that’s rich in vitamins K, A, and C, spinach is an excellent source of antioxidants, which help fight inflammation. It also contributes to the overall richness of the soup.
• Herbs & Spices: Turmeric, ginger, and thyme aren’t just for flavor-each has its own anti-inflammatory properties. Turmeric, in particular, is known for its active compound, curcumin, which can help reduce inflammation in the body.

Expert Tips

If you’re looking to take this recipe to the next level, here are a few tips:

• Bone Broth: Homemade bone broth will take your soup to another level in terms of richness and flavor. If you don’t have time, look for high-quality, organic, AIP-compliant options in the store.
• Vegetable Prep: For even more flavor, try roasting the carrots, zucchini, and squash before adding them to the soup. Roasting caramelizes the vegetables, bringing out their sweetness and depth of flavor.
• Herb Varieties: While thyme works wonderfully in this recipe, you could also experiment with rosemary or sage for a different flavor profile. Just make sure that any herbs you add are AIP-approved!
• Thicken It: If you like a thicker soup, you can blend a portion of it with an immersion blender. This will create a creamy texture without any dairy.

Recipe Variations

The beauty of this AIP soup is its flexibility. You can tweak it to your personal taste or dietary needs.

• Add Protein: If you’d like to make it more filling, you can add shredded chicken or turkey, or even sauté some ground beef or lamb before adding the vegetables.
• Swap the Greens: If you’re not a fan of spinach, you could use kale, arugula, or even Swiss chard. Just make sure you adjust for cooking time as some greens may require longer to soften.
• Add Root Veggies: Feel free to get creative and add different root vegetables like parsnips, turnips, or rutabaga. They’ll bring different textures and flavors to the soup.
• Spicy Twist: If you’re not following AIP strictly or you want a little kick, add a small amount of fresh ginger or even a dash of cayenne pepper once the soup is finished cooking.

Final Words

This AIP Soup recipe is an excellent option for anyone looking to nourish their body with wholesome, nutrient-dense ingredients. The flavors are simple yet deep, and the recipe is incredibly versatile. Plus, it’s a great way to stick to an AIP diet without feeling deprived.

Making bone broth from scratch, adding fresh herbs, and using colorful, healing vegetables ensures that this soup will not only warm you up but also support your body in its journey toward healing. With its minimal ingredients and straightforward steps, it’s easy to make and a great way to incorporate the best of AIP into your meals.