AIP Vegetarian Soup Recipes for Easy, Healthy Meals

Finding delicious and nourishing meals that fit within the Autoimmune Protocol (AIP) can be challenging, especially when following a vegetarian lifestyle. Soups are a fantastic way to pack in nutrient-dense vegetables, healing bone broth alternatives, and gut-friendly ingredients all in one warm, comforting bowl.

Whether you’re new to AIP or a seasoned practitioner, these vegetarian soup recipes are designed to soothe inflammation, support your immune system, and delight your taste buds with vibrant flavors and textures.

From creamy blends to hearty vegetable medleys, these recipes are perfect for cozy lunches or light dinners, easy to make, and versatile enough to suit your preferences.

In this post, I’ll share several AIP-friendly vegetarian soup recipes that are simple, wholesome, and incredibly satisfying. Plus, I’ll offer tips on ingredient swaps, equipment recommendations, and ways to customize each soup to your liking.

Let’s dive into these healing, delicious soups that prove following AIP vegetarian style doesn’t mean missing out on flavor or nutrition.

Why You’ll Love This Recipe

These AIP vegetarian soups are crafted to align perfectly with the Autoimmune Protocol diet, which means they are free of common inflammatory ingredients like grains, dairy, nuts, seeds, eggs, and nightshades.

Instead, they focus on nutrient-rich vegetables, healing herbs, and natural flavor boosters that support gut healing and reduce inflammation.

Every recipe is:

• Easy to prepare with common AIP-friendly ingredients
• Flexible enough to customize based on what’s in season or your pantry
• Comforting and hearty, ideal for any time of year
• Free from common allergens and irritants
• Vegetarian and fully plant-based for those avoiding animal proteins

Plus, soups are a fantastic way to hydrate and nourish your body, especially when you’re on an elimination diet. These recipes will help you enjoy every bite while supporting your health journey.

Ingredients

Creamy Butternut Squash and Coconut Soup

• 1 medium butternut squash, peeled and cubed (about 4 cups)
• 1 can (13.5 oz) full-fat coconut milk
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 4 cups homemade vegetable broth (AIP-compliant)
• 1 tablespoon fresh ginger, grated
• 1 teaspoon sea salt
• 2 tablespoons olive oil
• Fresh thyme or rosemary for garnish

Hearty Root Vegetable Soup

• 2 large carrots, chopped
• 2 parsnips, chopped
• 1 small rutabaga, peeled and cubed
• 1 cup peeled and diced sweet potatoes
• 1 leek, white and light green parts only, sliced
• 4 cups vegetable broth
• 2 tablespoons coconut oil
• 1 teaspoon dried thyme
• Sea salt and black pepper (optional for reintroduction phase)

Zucchini and Basil Soup

• 4 medium zucchinis, chopped
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup fresh basil leaves
• 2 tablespoons olive oil
• 1 teaspoon sea salt

Equipment

• Large pot or Dutch oven: Essential for simmering soups evenly.
• Immersion blender or countertop blender: For pureeing creamy soups smoothly.
• Cutting board and sharp knife: To chop vegetables efficiently and safely.
• Measuring cups and spoons: To ensure accuracy with ingredients.
• Ladle: For serving your delicious soups warm.

Instructions

Creamy Butternut Squash and Coconut Soup

1. Prepare the squash: Peel, seed, and cube the butternut squash into roughly 1-inch pieces.
2. Sauté aromatics: In a large pot, heat the olive oil over medium heat. Add the diced onion and minced garlic and sauté for 3-4 minutes until translucent.
3. Add ginger and squash: Stir in the grated ginger and cubed butternut squash, cooking for another 5 minutes.
4. Add broth and simmer: Pour in the vegetable broth, bring to a boil, then reduce heat and simmer for 20-25 minutes until squash is tender.
5. Blend the soup: Remove from heat and use an immersion blender to puree the soup until smooth. Alternatively, transfer in batches to a blender.
6. Stir in coconut milk: Return soup to low heat, add coconut milk, and stir well. Heat through but do not boil.
7. Season and serve: Add sea salt to taste and garnish with fresh thyme or rosemary before serving.

Hearty Root Vegetable Soup

1. Prep vegetables: Peel and chop carrots, parsnips, rutabaga, and sweet potatoes into similar-sized chunks.
2. Sauté leek: Heat coconut oil in a pot over medium heat. Add sliced leek and cook for 3-5 minutes until softened.
3. Add root veggies and broth: Add all root vegetables to the pot along with vegetable broth and dried thyme.
4. Simmer soup: Bring to a boil, then reduce heat to low and simmer uncovered for 30-40 minutes, until vegetables are tender.
5. Season and serve: Add sea salt and pepper if tolerated, ladle into bowls, and enjoy warm.

Zucchini and Basil Soup

1. Sauté aromatics: Heat olive oil in a pot over medium heat. Add diced onion and minced garlic, cooking until translucent.
2. Add zucchini: Stir in chopped zucchini and cook for 5-7 minutes, stirring occasionally.
3. Add broth and simmer: Pour in vegetable broth, bring to a boil, then reduce heat and simmer for 15-20 minutes until zucchini is soft.
4. Blend with basil: Add fresh basil leaves and blend soup until smooth with an immersion blender.
5. Season and serve: Add sea salt to taste and serve immediately.

Tips & Variations

“Remember, the beauty of these soups lies in their flexibility. Feel free to swap out vegetables based on availability or personal preference.

For example, you can substitute butternut squash with pumpkin or sweet potatoes in the creamy soup for a slightly different twist.”

• Make it heartier: Add cooked shredded chicken or turkey if you are not strictly vegetarian and want more protein.
• Boost flavor: Use fresh herbs like thyme, rosemary, or oregano to deepen the flavor profile.
• Use frozen veggies: Frozen butternut squash or zucchini can be a time-saving alternative without sacrificing nutrition.
• Spice it up cautiously: For those in reintroduction phases, try adding a pinch of turmeric or ginger powder.
• Make ahead: These soups store well in the fridge for up to 4 days and freeze beautifully for quick meals later.

Nutrition Facts

Serving Suggestions

These soups are wonderful on their own or paired with simple sides to round out your meal. Here are some ideas:

• Fresh AIP-friendly bread: Serve your soup with a slice of coconut flour flatbread or cassava flour crackers.
• Light salad: A crisp green salad with lemon-olive oil dressing pairs nicely with creamy soups.
• Fermented veggies: Add a side of sauerkraut or kimchi for a gut-boosting probiotic kick.
• For breakfast inspiration: If you enjoy savory breakfasts, try our Breakfast Wellington Recipe for a hearty start.
• For hearty dinners: Complement with protein-rich options like our Braised Pork Ribs With Radish Recipe if you’re not strictly vegetarian.

Conclusion

Creating satisfying, nutrient-packed AIP vegetarian soups is easier than you might think. These recipes are designed to nourish your body while adhering to the Autoimmune Protocol’s strict guidelines, helping reduce inflammation and promote gut healing.

The versatility of these soups means you can enjoy them year-round, adjusting ingredients to suit the seasons and your taste preferences.

Warm, comforting, and full of flavor, these soups are perfect for anyone seeking healing foods without compromising on taste or dietary needs. Remember to experiment with herbs and vegetables to find your perfect blend.

For more inspiration on wholesome, healing meals, explore other recipes like our Blueberry Betty Recipe or the savory Bread And Gravy Recipe.

Happy cooking and healing!

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