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Sunday, November 8, 2015

Vegan Squash or Pumpkin Soup - AIP-Friendly

One of my favorite soups is pumpkin or winter squash soup.  It's not only delicious, but it's very festive and great for the holidays or get-togethers with friends and family.  While on the AIP diet, I had to make some changes to the spices I use for cooking, and this recipe is no exception.  I find that this particular recipe is more tasty than previous versions I made using dairy or other alternative milks, such as almond.  As with any soup recipe, it always tastes better the next day, so I make it a day ahead of serving.

This recipe is very versatile, and you can use pumpkin, butternut or kabocha squash with equally-delicious results!  This recipe makes about 4-6 servings, depending on the size of your bowls and appetite.


  • 1 4-pound pie pumpkin, butternut or kabocha squash, or a 29 oz can of pumpkin
  • 3 tablespoons avocado oil
  • 1 large yellow onion, chopped
  • 4 large or 6 medium garlic cloves, pressed or minced
  • ½ teaspoon sea salt
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground mace
  • ⅛ teaspoon cloves
  • Freshly ground black pepper (omit on AIP)
  • 4 cups vegetable stock (homemade or nightshade-free)
  • ½ cup full fat coconut milk (homemade or the Natural Value brand, which has no additives)
  • 1 tablespoon maple syrup


  1. Preheat oven to 425 degrees Fahrenheit.  Carefully halve the squash or pumpkin and scoop out the seeds.
  2. Place the squash cut sides down onto the baking sheet, and add about 1/4 of water to pan. Cover with foil.  Roast for 35-40 minutes, until the flesh is easily pierced through with a fork. Set squash aside to cool slightly.  If you're using canned pumpkin puree, skip steps 1-2 and move right onto step 3.
  3. Heat 3 tablespoons avocado oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once the oil is shimmering, add onion, garlic and salt to the skillet. Stir to combine.
  4. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes. In the meantime, peel the skin off the squash and discard. Add the cinnamon, mace, cloves and a few twists of freshly ground black pepper to the pot, followed by the squash flesh.  Pour in the broth. Bring the mixture to a boil, then reduce heat and simmer for about 15, to give the flavors time to blend.
  5. Once the squash mixture is done cooking, stir in the coconut milk and maple syrup. Remove the soup from heat and let it cool slightly. You can use an immersion blender to blend this soup in the pot, or transfer it to blender for a smoother consistency.  Working in batches, transfer the contents pan to a blender to blend and be careful not to burn yourself with the steam (don't try to do this with extremely hot soup, or your blender may explode!). 
  6. Ladle soup into individual bowls and season to taste.