When the weather cools down or you’re just in need of a hearty, healing meal, there’s nothing quite like a warm bowl of AIP Hamburger Soup. This dish combines the familiar flavors of a classic hamburger soup with a gut-friendly, anti-inflammatory twist that fits seamlessly into the Autoimmune Protocol (AIP) diet.
Traditional hamburger soup often relies on ingredients like tomatoes, potatoes, and pasta. However, this version skips those common allergens, opting instead for pumpkin puree, beets, and cassava pasta to create a rich, flavorful experience. Whether you’re new to AIP or just looking for a delicious, nutrient-packed soup, this recipe is sure to hit the spot. Let’s dive in together!
Recipe Overview
Prep and Cook Time
This recipe is wonderfully straightforward. You’ll spend about 20 minutes prepping and 30 minutes cooking, making it a quick meal that comes together in under an hour.
Servings and Scaling Tips
This recipe makes 4 hearty servings, perfect for a family dinner or meal prep for the week. If you’re cooking for a crowd, you can easily double or triple the ingredients—just make sure your pot is large enough to handle the extra volume.
Difficulty Level
I’d rate this as easy, even for beginner cooks. There’s no complex technique involved—just some chopping, sautéing, and simmering.
Equipment Needed
- A large soup pot or Dutch oven
- Wooden spoon for stirring
- Cutting board and knife for chopping
- Measuring cups and spoons
If you don’t have a Dutch oven, a regular large pot will do the trick. A sturdy wooden spoon is helpful for breaking up the ground beef as it browns.
Make-Ahead/Meal Prep Options
This soup is a meal prep superstar! You can make it in advance, store it in the fridge, and reheat individual portions throughout the week. It also freezes beautifully—more on that in the storage section.
Ingredients
This recipe is packed with nutrient-dense, AIP-friendly ingredients:
- 1 lb. grass-fed ground beef: Grass-fed beef is not only flavorful but also loaded with omega-3s and essential nutrients.
- 1 cup chopped onion: Adds sweetness and depth to the soup.
- 1 cup sliced carrot: Brings a natural sweetness and slight crunch.
- 1 cup sliced celery: Balances the sweetness with its subtle earthy flavor.
- 1 tsp sea salt, or to taste: Enhances all the other flavors.
- ½ cup organic pumpkin puree: This gives the soup body and a slightly creamy texture without dairy.
- ¼ cup grated beet: Adds a subtle earthiness and a vibrant color.
- ¼ cup red wine vinegar: Provides a tangy balance that brightens the soup.
- 1 tablespoon dried basil: Brings a herby, slightly sweet note.
- 4 cups beef bone broth: The backbone of the soup, full of collagen and flavor.
- 1 cup uncooked Jovial cassava fusilli, or other AIP-friendly pasta: Adds that comforting, noodle-y texture.
Substitutions
- If you’re out of beef bone broth, chicken broth works well too.
- Swap pumpkin puree with sweet potato puree for a slightly sweeter soup.
- No cassava pasta? Try zucchini noodles or even cauliflower rice for a low-carb twist.
Ingredient Notes
For the best flavor, use fresh, high-quality ingredients. Let the pumpkin puree and beet come to room temperature before adding them to the pot for even cooking.
Step-by-Step Method
Step 1: Sauté the Base
In a large pot, heat it over medium-high heat. Add the ground beef, onion, carrot, celery, and a pinch of salt. Stir frequently as the beef browns and the vegetables soften. The onions should turn translucent, and the beef should lose its pinkness, releasing a savory aroma that fills the kitchen.
Pro Tip: Stir often to prevent sticking and ensure even browning. You’re building the flavor foundation here!
Step 2: Add Depth with Flavorings
Once the beef is browned and the vegetables are tender, it’s time to add the pumpkin puree, grated beet, red wine vinegar, and dried basil. Stir these in well, ensuring the vegetables and beef are coated. The pumpkin will thicken the soup, while the beet gives it a subtle sweetness and a stunning reddish tint.
Step 3: Simmer with Broth and Pasta
Pour in the bone broth and toss in the cassava pasta. Stir everything together and bring it to a gentle simmer. Lower the heat to medium-low, cover the pot, and let the soup bubble away for about 15 minutes.
What to Watch For: The pasta should be tender but not mushy. Stir occasionally to prevent the pasta from sticking to the bottom.
Step 4: Season and Serve
Taste the soup and adjust the salt as needed. Once the flavors are balanced to your liking, ladle it into bowls and serve. Pair with AIP-friendly crackers for some crunch or a side of fresh fruit for a light finish.
Variations & Customization
Dietary Modifications
- Low-carb: Skip the cassava pasta and replace it with cauliflower rice.
- Vegan: Substitute ground beef with crumbled tofu or lentils and use vegetable broth instead of bone broth.
Spice Level Adjustments
If you’re not strictly AIP, a pinch of smoked paprika or chili flakes can add a bit of heat.
Seasonal Adaptations
- In the summer, swap the carrots and celery for zucchini and green beans.
- During the fall, add diced butternut squash for a cozy, seasonal twist.
Serving & Storage
Plating Suggestions
Serve the soup in large bowls and top with a sprinkle of chopped fresh herbs like parsley or green onion for a pop of color.
Best Side Dishes
This soup pairs beautifully with a fresh side salad, roasted vegetables, or AIP-friendly crackers.
Storage Instructions
Let the soup cool completely before transferring it to an airtight container. It will keep in the refrigerator for up to 4 days.
Reheating Tips
Reheat individual portions on the stove over low heat, stirring occasionally. If the soup has thickened in the fridge, add a splash of broth or water to thin it out.
Freezing Guidance
To freeze, portion the soup into freezer-safe containers, leaving room for expansion. It will last for up to 3 months. Thaw overnight in the fridge before reheating.
There you have it—a comforting, nutrient-packed AIP Hamburger Soup that’s perfect for any occasion. Whether you’re following AIP or just looking for a delicious, gut-friendly meal, this soup is sure to become a favorite in your kitchen. Let’s get cooking!
PrintAIP Hamburger Soup
A hearty and nourishing soup that reimagines the classic hamburger soup to fit the Autoimmune Protocol (AIP) diet. This version uses wholesome ingredients like grass-fed ground beef, organic pumpkin puree, and cassava pasta to create a comforting meal suitable for those avoiding common allergens.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
- Yield: 4 1x
- Category: Soup
- Cuisine: American
Ingredients
- 1 lb. grass-fed ground beef
- 1 cup onion, chopped
- 1 cup carrots, sliced
- 1 cup celery, sliced
- 1 tsp sea salt (adjust to taste)
- ½ cup organic pumpkin puree
- ¼ cup beet, grated
- ¼ cup red wine vinegar
- 1 tbsp dried basil
- 4 cups beef bone broth
- 1 cup uncooked Jovial cassava fusilli or other AIP-compliant pasta
Instructions
- Brown the Beef and Vegetables: In a large pot over medium-high heat, combine the ground beef, chopped onion, sliced carrots, sliced celery, and sea salt. Cook, stirring occasionally, until the beef is browned and the onions become translucent.
- Incorporate Flavorings: Add the organic pumpkin puree, grated beet, red wine vinegar, and dried basil to the pot. Stir thoroughly to ensure all ingredients are well combined.
- Add Broth and Pasta: Pour in the beef bone broth and add the uncooked cassava fusilli. Stir to distribute the pasta evenly throughout the mixture.
- Simmer the Soup: Reduce the heat to medium-low, cover the pot, and let the soup simmer for approximately 15 minutes, or until the pasta reaches your desired level of tenderness.
- Final Seasoning: Taste the soup and adjust the salt if necessary. Once satisfied with the seasoning, remove the pot from heat.
- Serve: Ladle the hot soup into bowls and enjoy it alongside AIP-friendly crackers or a serving of fresh fruit.
Notes
- Serving Suggestions: Pair this soup with AIP-compliant sides like plantain chips or a simple green salad to create a balanced meal.
- Tips & Tricks: For a richer flavor, consider browning the ground beef thoroughly to develop a deeper caramelization. Stir the soup occasionally during simmering to prevent the pasta from sticking to the bottom of the pot.
- Storage & Reheating: Allow any leftover soup to cool to room temperature before transferring it to an airtight container. Store in the refrigerator for up to 3 days. To reheat, warm the soup gently on the stovetop over low heat, stirring occasionally, until heated through. If the soup has thickened during storage, you can add a splash of additional bone broth or water to achieve your preferred consistency.