I have to be in the right mood for soup, it’s a food that can truly only be enjoyed in the right kind of weather. It has been raining almost non stop the past couple of days, and gray, rainy, cold days were made for soup. It makes it more delicious. I swear it’s true. Call it magic, but a pot of soup on the stovetop chases out the cold and gray, and the steaming bowl of hot soup warms the soul. This Pumpkin Italian AIP Soup does just that and is the perfect dish for cold weather days.
This Pumpkin Italian AIP Soup is a creamy soup with hearty vegetables, a pumpkin base, and is filled with Italian sausage and herbs. The subtle flavor of pumpkin mixes deliciously with the combination of thyme, oregano, and sage. The carrots, onion, and white sweet potatoes add a nice hearty character to the soup, and the kale adds some fun color and brightness to this cold weather dish. But my favorite part of the soup by far is the zing of flavor from the Italian sausage.
This soup takes about 10 minutes of prep and then you leave it on the stove for the magic to happen. This Fall dish is also AIP, Paleo, and Whole 30 friendly. Trust me, this soup will be one of your favorite fall flavored soups.
Notes & Tips on Making Pumpkin Italian AIP Soup
Do I need to use white sweet potatoes?
I like using white sweet potatoes because they lend a mild sweet flavor to the soup without overpowering the savory flavor. If you want a sweeter soup, you could add orange sweet potatoes in place of the white sweet potatoes. If you have reintroduced red potatoes or russet potatoes or if you are Paleo or Whole 30, you could also use those for a more savory flavored soup.
Should I use fresh Garlic and onion in this AIP soup?
I think fresh garlic and onion provide a more robust flavor to the soup, but if you do not have any on hand, you can use powdered onion and garlic instead. Cook the sausage as instructed. Add 1 Tablespoon onion powder and 1 teaspoon garlic powder to the sausage while it cooks. Continue with the rest of the soup at normal.
How to keep your kale green in this AIP Fall Recipe
To keep the kale bright green, add the kale into the soup about 2 minutes before you turn the soup pot off. If you plan to simmer the soup longer than the recipe states, wait to add the kale. The kale will lose its color if you add it into the soup too soon!
How to cook your AIP soup quickly
To make sure your soup cooks quickly, follow these steps. Cut the carrots and potatoes into small bite size pieces. The smaller the veggies are the more quickly they will cook. Make sure your veggies are covered in liquid. It is ok if they stick out the top a little bit, but depending on the size of your pot you may need to add ¼-½ cup more broth or water to get the veggies covered. Don’t worry if they are not completely covered since they cook down. Lastly, make sure to have a lid to cover your pot. This helps keep the heat in the pot and cook the soup more quickly.
How to make Pumpkin Italian AIP Soup
Start by turning on a large soup pot to medium low heat and drizzle the bottom of the pot with olive oil. Add in the italian sausage to cook.
While the sausage cooks, peel and cut the onion into bite size pieces and mince the garlic. Once the sausage has cooked for about 3 minutes add the garlic and onion to the pot and cook for another 3 minutes.
While the onions, garlic, and sausage cook, wash the vegetables and peel and chop the carrots and chop the sweet potatoes.
After the onions have sauteed for about 3 minutes and become translucent, add in the 3 cups of chicken broth or vegetable broth, 1 cup pumpkin, and ½ cup coconut milk.
Add in the potatoes and the carrots to the pot and press down so they are covered by the broth. Add in the spices and herbs, and cover the pot. Turn the heat up to bring the soup to a boil. Once the soup is boiling, turn the heat down to medium heat and let simmer for about 25 minutes. Stir occasionally so the vegetables cook evenly. You may cook the soup up to 45 minutes for a more robust flavor.
Once the vegetables are cooked through, add in the chopped kale and stir into the soup. Let the soup simmer for about 2-3 more minutes with the kale and then your soup is ready to serve!
If you liked this AIP fall Recipe, you may also like these!
Pumpkin Italian AIP Soup
Ingredients
- ¾ Lbs Italian Sausage
- 1 Medium Yellow Onion
- 4 Cloves Garlic
- 4 White Sweet Potatoes a little more than 1.5 lbs
- 3 Carrots a little more than 1.5 lbs
- 3 Cups Chicken Broth or Vegetable
- ½ Cup Full Fat Coconut Milk Canned
- 1 Cup Pumpkin not pumpkin pie filling
- 1 ½ Teaspoon Salt
- 1 Teaspoon Pepper
- 1 ½ Teaspoon Thyme
- 1 ½ Teaspoon Oregano
- 1 ½ Teaspoon Sage
- 2 Cups Chopped Kale
Instructions
- Start by turning on a large soup pot to medium low heat and drizzle the bottom of the pot with olive oil. Add in the Italian sausage to cook.
- While the sausage cooks, peel and cut the onion into bite size pieces and mince the garlic. Once the sausage has cooked for about 3 minutes add the garlic and onion to the pot and cook for another 3 minutes.
- While the onions, garlic, and sausage cook, wash the vegetables. Peel and chop the carrots and chop the sweet potatoes.
- After the onions have sautéed for about 3 minutes and become translucent, add in the 3 cups of chicken broth or vegetable broth, 1 cup pumpkin, and ½ cup coconut milk.
- Once the vegetables are chopped, add in the potatoes and the carrots to the pot and press down so they are covered by the broth. Add in the spices and herbs, and Cover the pot.
- Turn the heat up to bring the soup to a boil. Once the soup is boiling, turn the heat down to medium heat and let simmer for about 25 minutes. Stir occasionally so the vegetables cook evenly.
- Once the vegetables are cooked through, add in the chopped kale and stir into the soup. Let the soup simmer for about 2-3 more minutes with the kale and then your soup is ready to serve!
