This easy, creamy anti-inflammatory soup is like a hug in a bowl! Packed with nourishing, flu-fighting ingredients like ginger, turmeric, cauliflower, and carrots, this is the perfect soup for flu season and all year long!
November officially becomes soup season in our house. It is when the weather gets cold enough that all I want is a warm, comforting bowl of steamy, nourishing goodness. This soup recipe in particular, is comforting and soothing, extra great for flu-fighting season. It’s a hug in a bowl and will have you feeling better in no time – The perfect home remedy for flu season!
I always loved chicken noodle soup growing up, but these days i’ve moved on.. Chicken noodle soup will still always have a special place in my heart, but as my tastebuds matured, i’ve loved spicing things up. This soup is now my go-to. It’s literally bursting with flavor, is thick and hearty thanks to the caufliflower, and has the perfect zing from ginger, while not being over-powering. I promise, you will love this one!
Why you’ll love this soup recipe
The perfect winter soup, this recipe is truly healing from the inside out!
- Easy: All you have to do is heat and blend! The prep takes no time, because the soup is being blended you can just roughly chop everything and chuck it into the pot!
- Makes a great meal prep: Because this soup is so easy and quick, it makes a great meal prep!
- Nourishing: Packed with antioxidant-rich ingredients, this soup nourishes you from the inside out! It’s also great for flu season, keeping sickness at bay!
- Customizable: I love that soup is so customizable so you can really make it to suit your taste!
- Plant-based: This soup is plant-forward, packing in lots of vegetables and healing herbs and spices – a great way to up your veggie intake!
Anti-inflammatory soup recipe video
How to make anti-inflammatory soup
Full recipe & measurements are in the recipe card at the bottom of this post!
Equipment
- Pot: My Caraway pot is my favorite!
- Blender or immersion blender
Ingredients
We are packing in some extra anti-inflammatory ingredients into this soup!
- Leeks: Packed with vitamin A that supports healthy cells, vitamin K for bone and brain health, Folate for cell growth & development, fiber for digestive health, and vitamin C for its antioxidant & immune support, leeks are truly a powerhouse superfood!
- Ginger: Incredible for fighting inflammation in the body, aiding digestion, regulating blood sugar and blood pressure, and protecting cells from damage and fighting disease, ginger is an ingredient I love including in my recipes!
- Turmeric: Proven to fight cancer, boost immune function, reduce inflammation and support conditions like arthritis and diabetes, while also supporting liver function and skin and metabolic health, turmeric really can’t be beat!
- Carrots: Packed with Beta Carotene, carrots are actually incredible for anti-aging and skin health – truly helping you glow from the inside out! They are also an amazing source of vitamin A, calcium, vitamin K, and fiber.
- Butternut squash: High in fiber, this squash can aid digestion and promote weight loss, while keeping you fuller for longer. It’s packed with potassium, something most are lacking, and vitamin A which boosts immune function. It’s also rich in lutein which can promote eye health.
- Bone broth: A great source of protein and l-glutamine, bone broth is amazing for your gut-lining. It’s incredibly soothing to your digestive system while also adding more satiating, muscle-promoting protein! For a vegan option, simply swap in your favorite veggie broth!
- Cauliflower: I like to add cauliflower to my soup, as it makes it extra creamy and thick while also offering tons of nutritional benefits! This cruciferous vegetable is packed with anti-cancer, immune-promoting properties!
- Lemon juice:
- Coconut milk: Coconut milk gives a rich and creamy texture to this soup recipe, but it’s also great for your health! Coconut milk is a great source of MCT’s, which can improve heart health, stimulate energy production, and increases feelings of fullness. Coconut milk also contains phenolic compounds, which have antioxidant, antimicrobial, and anti-inflammatory properties.
- Spices: sea salt, pepper
Steps to make Homemade anti-inflammatory soup
- Saute: First you’ll start by sautéing the veggies for about 5 minutes or until they start to soften.
- Simmer: Next, you’ll add in the broth and creamy coconut milk and bring the mixture to a simmer, cooking the soup for 20 minutes. Then, let the soup cool for 5-10 minutes before adding it to the blender.
- Blend: After the sou has cooled a few minutes, add it carefully to your blender and blend until smooth. You can taste and adjust the seasonings and herbs as you’d like.
- Serve & store: Serve the soup immediately or store in an air-tight container.
Storing leftover soup
Store in an airtight container in the fridge for up to 5 days, or in the freezer for up to 6 months. Reheat on the stove over medium heat or in the microwave for 1 1/2-2 minutes.
Vegan anti-inflammatory soup
This soup is naturally, already vegan if you opt for vegetable broth instead of bone broth!
Tips & FAQ’s
Here are some tricks and tips for making the best, homemade anti-inflammatory soup!
- Make it extra high protein: If you want to add an extra protein source to the soup, feel free to add your favorite source after blending. You can stir in shredded chicken, white beans, or even blend a few tablespoons of hemp seeds for an extra boost!
- Coconut-free option: if you can’t have coconut, feel free to swap in any dairy-free milk or even regular cream. I’d just be sure to choose a thicker, creamier option. Plain NutPods Creamer would be a great option!
- Can you freeze this soup? Yes! This soup can be stored in an airtight container in the freezer for up to 6 months. I like to store mine in these soup cubes so you can reheat individual portions! Thaw or defrost completely before reheating.
- Add toppings: Crispy shallots, fresh cilantro and basil, a swirl of garlic cream, coconut yogurt, or sour cream are all great! Crunchy croutons are never a bad idea, either!
Serving suggestions
I love serving this healthy soup with toasted sourdough bread or with a grilled cheese sandwich on the side! This soup is also great served with popovers or anything of the sort! I also like to top mine with a swirl of sour cream, coconut yogurt, or garlic sauce, and fresh cilantro, chives, or other herbs.
More healthy recipes to try
- Chili cornbread casserole
- Vegan broccoli cheese soup
- Healthy chicken broccoli rice casserole
- Healthy chicken pot pie soup
- Japanese carrot ginger salad dressing
- Viral TikTok egg breakfast sandwich
- One-pan enchilada breakfast skillet
- Paleo sandwich bread
- Breakfast egg stuffed peppers
- Thai crunch salad with peanut dressing
Easy Anti-Inflammatory Soup
Ingredients
- 2 large carrots
- 1 leek
- 1 cup cauliflower florets or riced cauliflower *I just use frozen riced cauliflower
- 1 cup cubed butternut squash (fresh or frozen)
- 2 tsp turmeric powder
- 3 small garlic cloves
- 1 inch knob of fresh ginger
- 2 cups bone broth
- 1-2 tbsp lemon juice
- 1 cup lite canned coconut milk
- 1/3 cup dairy-free sour cream (I like Kite Hill) or cottage cheese, etc. *optional, but makes it extra creamy and rich!
- 1 tsp sea salt *more to taste
- 1/2 tsp pepper *more to taste
- sprinkle of red pepper (optional! Adds a touch of heat!)
Instructions
- In a large pot, add 1 tbsp olive oil and heat over medium heat.
- Add the chopped carrots, leeks, and squash and cook 10 minutes or so until softened up. Then add in the garlic cloves, ginger, and spices.
- Next, add in the broth and creamy coconut milk and bring the mixture to a simmer, cooking the soup for about 20 minutes. Then, let the soup cool for 5-10 minutes before adding it to the blender.
- Blend until super smooth. You can taste the soup and adjust the spices and seasonings as you'd like.
- Serve straight away. I like to top mine with fresh cilantro and a little dairy-free sour cream. Store leftovers in the fridge in an air-tight container.
