There’s an increasing body of evidence pointing towards the fact that chronic inflammation is at the root of nearly all types of disease. It’s rightly been recognized as one of the leading silent killers of our time. Left unchecked, chronic inflammation can contribute to the development of everything from cancer to Alzheimer’s to heart disease. The good news is there are several steps you can take towards reducing or eliminating chronic inflammation within your body. One of the best ways to do so is by eating a healthy diet full of anti-inflammatory foods.
Making soups in particular is a great way to enjoy a tasty meal that’s loaded with foods that fight inflammation. Take this recipe for making an anti-inflammatory vegetable turmeric soup for example. It’s absolutely packed full of fantastic ingredients that have proven inflammation busting properties – plus it just tastes plain delicious!
Keep Inflammation At Bay with This Turmeric Vegetable Soup
There have been numerous studies done that found one of the best ways to treat chronic inflammation in the body is by using a variety of dietary spices when making your meals. (1) So with that in mind, when making this soup recipe, you’ll definitely be adding some in – namely ½ teaspoon of ground turmeric (or ½ inch of fresh turmeric if you’d prefer).
Not only does turmeric give your soup a deliciously spicy taste, but it also provides you with some great health benefits as well. It contains a compound known as curcumin which is primarily responsible for these antioxidant and anti-inflammatory benefits. (2)
Turmeric is far from the only great anti-inflammatory ingredient that you’ll be using. This recipe also calls for two of my all-time favorite cooking ingredients – garlic and onion. Both ingredients add a ton of flavor to your soup while bolstering it with even more great health promoting properties. Studies have found that eating both foods could actually be a matter of life or death (3), as they provide an incredible list of health benefits that includes strengthening your immune system, decreasing your risk of developing diseases like cancer and heart disease, and of course, reducing inflammation.
After cooking your onion and garlic, you’ll also need to add in ½ inch of fresh ginger that has been peeled and grated. Ginger is yet another ingredient with potent anti-inflammatory and antioxidant properties (4), and it pairs nicely with the turmeric to provide a nice amount of spice to the soup. You’re not done with the spicy ingredients just yet though – you’ll also be using ¼ teaspoon of red pepper flakes. Just as turmeric contains curcumin, red peppers contain a biological compound known as capsaicin. This compound is what makes peppers so spicy, and more importantly, what makes them so beneficial for your health. Capsaicin is well known to provide benefits for your entire cardiovascular system, as well as your gastrointestinal system. (5)
Fresh vegetables are another great food to include in your diet for a myriad of reasons. Not only are they some of the best anti-inflammatory foods out there, but they also provide an incredible amount of vitamins, minerals, antioxidants, and other phytonutrients. To that end, you’ll be loading this vegetable soup up with a wide variety of tasty veggies – celery, carrots, cauliflower, kale, and a bit of chopped cilantro or parsley for added taste.
The only other ingredients you’ll need to use when making this recipe are for making the soup base – four cups of homemade broth, two cups of water, and ½ cup of full fat coconut milk. You’ll also need to use approximately one tablespoon of coconut oil to cook your vegetables in. This recipe definitely makes one of my favorite vegetable soups to enjoy, and I’m certain you’ll love it. Keep checking back as well because we’ll definitely be adding plenty of other healthy soup recipes over the coming days and weeks.
Anti-Inflammatory Vegetable Turmeric Soup
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 6
1 tbsp coconut oil
1 onion, chopped
2 garlic cloves, minced
1 stalk celery, chopped
2 medium carrots, chopped
2 cups cauliflower florets
½ inch fresh ginger, peeled and grated
½ tsp ground turmeric or ½ inch fresh turmeric, grated
¼ tsp red chili flakes
1 cup chopped kale
4 cups homemade bone broth
2 cups water
½ cup full-fat coconut milk
2 tbsp chopped cilantro or parsley
salt, black pepper to taste
- In a pot heat the coconut oil over medium heat.
- Add the onion and cook for 4-5 minutes or until softened and translucent.
- Add the garlic and grated ginger and cook for 30 seconds.
- Add the celery, carrots, cauliflower florets, turmeric and chili flakes and saute for 2 minutes.
- Add the bone broth and water and bring the soup to a low boil.
- Cover with a lid and cook for 10-15 minutes or until the cauliflower florets are fork tender.
- Add the kale and cook until the kale is just tender.
- Stir in the coconut milk.
- Season to taste with salt and black pepper.
- Garnish with chopped cilantro and serve warm.