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This delicious AIP pumpkin soup is a nightshade-free, seed-free spiced soup that's easily made in 15 minutes from a can of pumpkin!. If you're bored out of your skull with your AIP dishes, this will be just the thing to spice it up!

AIP Pumpkin Soup from above

When I was in my early 20's I went to India for a friend's wedding.

It was an arranged marriage and the wedding was one of those multi-week affairs with ceremonies and events every day.

I couldn't believe how many colors there were everywhere – here in the US we're SO boring. Black and brown and white.

In India though- there was every color of the rainbow and sparkles and beauty everywhere.

And the spices….wow. I'd already been a fan of Indian food but there? It was incredible. Some of the best food I've ever had.

Well, it was until I got sick. (We think it was from eating a cucumber that may not have been washed with bottled water, but not entirely sure.)

Then all I wanted was a bland bland American hamburger and fries. Which I somehow found a block away from the Taj Mahal!

I was actually sick for a few months after and you'd think after an experience like that I'd never want Indian-spiced food again, but alas, I still freakin love it.

However, I still am extremely wary of cucumber, lol!

AIP Food Doesn't Have to Equal Boring

When I went onto AIP I was seriously bummed because I couldn't have many of my favorite ethnic dishes.

After all, the Autoimmune Protocol definitely has the potential to be boring.

I mean, every way of eating does, but when the list of spices you can eat are severely numbered, so many things can seem bland and blah compared to normal.

But I think the problem wasn't so much that there isn't much to work with – it's just that not many people had discovered how to be creative with the spices you can have to make dishes really flavorful.

Luckily there are quite a few of us working on that these days and now – an explosion of flavor is possible!

See also: AIP Spices and Herbs

A Flavorful AIP Pumpkin Soup

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This AIP pumpkin soup doesn't require a lot of ingredients and the combo of spices gives it an extremely appetizing taste that'll have you coming back for more.

You just need a can of pumpkin, some veggies, stock, and some spices to make this soup.

The ONLY thing that may be hard to get your hands on is dried fenugreek leaves, as some stores may not have that stocked. If you have an Asian or Indian market near you you should be able to get them there, or Amazon does have them as well.

I wouldn't say they're necessary, but they really do impart just the right amount of flavor that you might miss from not having cumin or some nightshades. It's the missing element that makes it taste Indian.

This soup also doesn't require any special equipment! Just a saucepan and a stove.

This soup takes just 15 minutes to make!

Because you're using a can of already cooked and pureed pumpkin, this soup is easy peasy and quick.

All you need to do is chop up some celery, onion, and garlic, cook them for a few minutes in a pan, and then blend with the rest of the ingredients and heat.

You can freeze this soup for later

You can make the soup but not heat it and then freeze it for later as well.

Soups like this are excellent for a quick breakfast or dinner while on AIP and when you freeze them in individual serving sizes, it's faster to heat up from frozen than going to get take-out. (Pair with the Apple Thyme Breakfast Sausage for a delicious meal)

No excuses!

Other Recipes You might Like:

Thai AIP Chicken Soup (Paleo, Whole30, AIP)

Bahn Mi Burger (AIP, Paleo)

AIP Flatbread (you can use as a side dish for this soup, like naan)

More Helpful AIP & Paleo Resources in the Freebie Library

If you find this recipe helpful, you may really enjoy the resources in my Paleo & AIP Freebie Library! There's a “dump” freezer meal plan, a list of AIP-compliant breakfast toppings, and so much more. Plus, you'll get even more ideas sent to your inbox! Get the password here.

Tandoori Pumpkin Soup Recipe

If you make this soup, I'd love to hear how it turned out! Either comment below or share a pic on Instagram and tag me @thrivingautoimmune!

Tandoori Pumpkin Soup (Paleo, Whole30, AIP)

Author: Michele
Servings: 2 Servings
This delicious AIP pumpkin soup is a nightshade-free, seed-free spiced soup that's easily made in 15 minutes from a can of pumpkin!. If you're bored out of your skull with your AIP dishes, this will be just the thing to spice it up! (Paleo, Whole30, AIP)
NOTE: This serves 2-3 people
5 from 1 vote
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes


  • 1 stalk Celery (diced)
  • 1/2 medium Yellow Onion (diced)
  • 1 clove Garlic (minced)
  • 1 13.5 oz can Canned Pumpkin (or 2 cups cooked pureed pumpkin, squash, or sweet potato)
  • 2 cups Chicken, Beef, or Veggie Stock
  • 13.5 oz can Coconut Milk (or 1.5 cups homemade Coconut Milk or Tigernut Milk or Sweet Potato Milk – or more stock)
  • 1 tsp dried Ginger
  • 1/2 tsp dried Turmeric
  • 1/4 tsp Cinnamon
  • pinch ground Cloves
  • 1/4 tsp dried Fenugreek Leaves
  • Sea Salt to taste


  • Heat the olive oil in a small saucepan. Add the celery, onion, and garlic and cook for several minutes, stirring occasionally, until the onion is translucent.
  • Transfer the onion mixture into a blender with the rest of the ingredients. Blend for 1 minute, until smooth and creamy. 
  • Transfer back to the sauce pan and heat until desired temperature. Taste for seasoning and add salt if necessary.


Refrigerate for up to a week, or freeze in 1.5-2 cup portions in quart-sized freezer bags and lay flat in your freezer. Reheat on the stove or in the microwave.
Course: Soup
Cuisine: Indian
Diet Gluten Free
Keyword: AIP, dairy free, gluten free, nightshade-free, Paleo, Whole30
Did you make this recipe?Leave a comment below or share a photo on Instagram and tag me @thrivingautoimmune !

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