Anti-Inflammatory Soup Recipes | Natural Way Connection

10 Anti-Inflammatory Soup Recipes

There’s nothing more comforting than a warm bowl of soup, especially when it’s cold outside. When you make healthy choices in your daily life, you can feel the difference. That’s why we’ve pulled together these ten delicious soup recipes.

Each one has unique flavors and anti-inflammatory properties to help alleviate and prevent chronic inflammation. The best part is that they’re as good as they are good for you. Try one tonight for a dinner that’s soothing from the inside out.

Thai Coconut Soup

Serves 3-4

Ingredients

  • 1 Tbsp. coconut oil
  • 1 bunch scallions, thinly sliced
  • 1 Tbsp. freshly minced ginger
  • 3 garlic cloves, minced
  • 10 oz. cremini mushrooms, thinly sliced
  • 1 large carrot, peeled and shredded
  • 1 jalapeño, seeded and minced
  • 2 ½ cups vegetable broth
  • ½ cup coconut milk
  • 12oz. package of firm silken tofu, cubed
  • 1/2 tsp. turmeric powder
  • 4-5 bunches of baby bok choy, thinly sliced
  • 1 tsp. lime zest
  • Sea salt and black pepper

Instructions

  1. Heat the oil in a large skillet over medium heat. Add half the ginger, the scallions and the garlic and cook until softened (4-5 minutes).
  2. Add the mushrooms, carrot and jalapeño and cook until softened (3-4 minutes).
  3. Add the vegetable broth, coconut milk and tofu, and bring the soup mixture to a boil.
  4. Stir in turmeric powder and the remaining ginger.
  5. Lower heat to low and simmer for 5 minutes. Stir in the lime zest and bok choy.
  6. Immediately remove from heat, taste, and season with sea salt and pepper to taste.

Tomato & Turmeric Bisque

Serves 2

Ingredients

  • 1 tsp. coconut oil
  • 5oz. cherry tomatoes, sliced
  • 1 can diced tomatoes (do not drain)
  • ½ cup vegetable broth
  • 1 Tbsp. apple cider vinegar
  • 1 small onion, finely chopped
  • 2 garlic cloves, minced
  • 2 tsp. turmeric powder
  • 1 tsp. dried basil
  • Sea salt and black pepper

Instructions

  1. Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook until softened (1-2 minutes).
  2. Add the turmeric powder, canned tomatoes and cherry tomatoes. Cook until the tomatoes soften.
  3. Add the vegetable broth, apple cider vinegar and basil, and bring the soup mixture to a boil.
  4. Cover and let simmer for 5 minutes before transferring to a blender or food processor. Use short pulses or a power burst setting to get a creamy texture.
  5. Season with sea salt and pepper to taste.

Fresh Carrot Soup

Serves 2

Ingredients

  • 2 tsp. coconut oil
  • 1 Tbsp. freshly minced ginger
  • 4 carrots, peeled and chopped
  • 1 parsnip, peeled and chopped
  • 1 small onion, finely chopped
  • 4 garlic cloves, minced
  • 3 cups vegetable broth
  • 1 Tbsp. lemon juice
  • 1 tsp. turmeric powder
  • Pinch of ancho chili powder
  • Parsley and Greek yogurt for serving
  • Sea salt

Instructions

  1. Heat the oven to 350ºF.
  2. Line a baking sheet with parchment paper. Toss the carrots, parsnip, onion and garlic with coconut oil and place them on the baking sheet.
  3. Season the vegetables with turmeric, chili powder and sea salt, and bake for 15 minutes.
  4. Remove the vegetables from the oven and transfer into a blender or food processor.
  5. Add the vegetable broth, lemon juice and ginger before blending to get a smooth and creamy texture.
  6. Drizzle with Greek yogurt and garnish with fresh parsley before serving.

Hot & Sour Soup

Serves 4-6

Ingredients

  • 2 large eggs
  • 2 Tbsp. coconut oil
  • 1 Tbsp. sesame oil
  • 3 Tbsp. soy sauce
  • 1 Tbsp. sriracha
  • 1 Tbsp. fresh ginger, minced
  • 1 garlic clove, smashed and minced
  • 5 medium button mushrooms, thinly sliced
  • 8oz. ground pork
  • 4 cups chicken broth
  • 12oz. package of firm silken tofu, cubed
  • 1 tsp. agave nectar
  • 2/3 cup rice wine vinegar
  • 4 scallions, minced
  • Black pepper to taste

Instructions

  1. Heat the coconut oil in a large saucepan over medium-high heat. Add the garlic, ginger, scallions and pork. Stir occasionally and cook for about 1 minute. It’s okay if the pork breaks down into smaller pieces.
  2. Add the chicken broth and bring to a simmer before adding the tofu, mushrooms, agave nectar, soy sauce, sesame oil and rice wine vinegar. Bring the soup back to a simmer and give it a taste. You can always add sriracha or vinegar to adjust the flavor.
  3. In a bowl, crack the eggs and then whisk them into the simmering soup.
  4. Turn off the heat, garnish with scallions and serve.

Raw Beetroot Bisque

Serves 4

Ingredients

  • 1 Tbsp. coconut oil
  • 5 carrots, chopped
  • 1 raw beetroot, chopped
  • 5 cups vegetable broth
  • 2 stalks celery, chopped
  • 1 sweet potato, chopped
  • 1 Tbsp. turmeric powder
  • 1 Tbsp. freshly minced ginger
  • 3 garlic cloves, chopped
  • 2 Tbsp. coconut milk

Instructions

  1. Heat the oil in a large skillet over medium heat. Add the ginger and the garlic, and cook until softened (4-5 minutes).
  2. Add vegetable broth, carrots, beetroot, sweet potato and celery, and bring to a boil.
  3. Reduce heat and simmer until the vegetables are tender (20-25 minutes).
  4. Transfer the mixture into a blender or food processor and blend to get a smooth and creamy texture.
  5. Stir in coconut milk and season with sea salt and black pepper to taste.

Curried Lentil Soup

Serves 4

Ingredients

  • 1 tsp. coconut oil
  • 1 large onion, finely chopped
  • 1 tsp. turmeric powder
  • 1 Tbsp. fresh ginger, minced
  • 1 ½ mild curry powder
  • 3 stalks celery
  • 4 medium carrots, chopped
  • 1 ½ cups of dried red lentils
  • 1 cup coconut milk
  • Vegetable stock, just enough to cover ingredients

Instructions

  1. Heat the coconut oil in a large saucepan over medium heat. Add the onion and ginger and cook until translucent (2 minutes).
  2. Add the turmeric, curry powder, celery and carrots.
  3. Rinse the red lentils and add to the pan. Then add enough warm vegetable stock to cover the contents of the pan.
  4. Simmer for about 30 minutes before adding the coconut milk.
  5. Top with fresh coriander and serve.

Whole Glove Garlic & Onion Soup

Serves 3-4

Ingredients

  • 3 garlic cloves, minced
  • 2 Tbsp. extra virgin olive oil
  • 2 Tbsp. coconut oil
  • 1 large onion, finely chopped
  • 4 cups vegetable broth
  • ½ tsp. turmeric powder
  • ½ tsp. ground cumin
  • ¼ cup apple cider vinegar
  • 1 Tbsp. lemon juice
  • 1 tsp. dried thyme
  • ¼ cup coconut milk
  • Sea salt and black pepper to taste

Instructions

  1. Heat the oven to 350 F.
  2. Drizzle garlic with olive oil and place on a baking tray. Bake for 25-30 minutes or until light brown. Remove from the oven and set aside to cool.
  3. Once cool, transfer the garlic to a blender or food processor and pulse for a few seconds before setting aside.
  4. Heat the coconut oil in a large saucepan over medium heat. Add the onion and cook until translucent (2 minutes).
  5. Add the vegetable broth, spices and garlic, then bring to a boil.
  6. Reduce the heat to low and simmer uncovered for 15 minutes.
  7. Add the coconut milk and serve.

Savory Quinoa Soup

Serves 6

Ingredients

  • 1 head cauliflower, chopped
  • 3 leeks, halved lengthwise
  • 1 can white beans, drained and rinsed
  • 1 cup quinoa, cooked
  • 4 cups vegetable broth
  • 2 cups water
  • 1 Tbsp. coconut oil
  • 1 cup cashews
  • Sea salt and black pepper to taste
  • Pinch of nutmeg

Instructions

  1. Heat the coconut oil in a large pot. Add leeks and cook until softened (1-2 minutes).
  2. Add cauliflower, beans and quinoa and cook for another 2-3 minutes.
  3. Add broth and water, season with salt and pepper and bring to a boil.
  4. Reduce heat, cover and let soup simmer for 30 minutes.
  5. Transfer half the soup to a high powered blender. Add ½ cup cashews and puree until smooth. Repeat with other half of soup.
  6. Transfer all soup back to the pot. Sprinkle in nutmeg and stir to combine.

Egg Drop Soup

Serves 6

Ingredients

  • 4 cups bone broth
  • 1 tsp. turmeric powder
  • 1 Tbsp. fresh ginger, minced
  • 2 garlic cloves, minced
  • 1 small chili pepper, sliced
  • 2 Tbsp. coconut oil
  • 2 cups brown mushrooms, sliced
  • 4 cups spinach, chopped
  • 4 large eggs
  • 2 scallions, sliced
  • 2 Tbsp. cilantro, chopped
  • 6 Tbsp. extra virgin olive oil

Instructions

  1. Pour the vegetable stock in a large pot and heat over medium heat.
  2. Add the spinach. Place the turmeric, ginger, garlic, chili pepper, mushrooms, and coconut oil in the pot and simmer for about 5 minutes before adding the scallions.
  3. In a bowl, whisk the eggs and slowly pour them into the simmering soup.
  4. Keep stirring until the egg is cooked and remove from heat.
  5. Drizzle with extra virgin olive oil, garnish with cilantro and serve.

Creamy Cauliflower Soup

Serves 3-4

Ingredients

  • 1 large head of cauliflower, chopped
  • 1 Tbsp. coconut oil
  • 4 garlic cloves, minced
  • 2 medium yellow onions, diced
  • 1 bay leaf
  • 1 ¼ tsp. ground cumin
  • 1 tsp. turmeric powder
  • ½ tsp. ground coriander
  • ¼ tsp. ground cardamom
  • 4 ½ cups vegetable broth
  • Sea salt and black pepper to taste
  • 1 cup canned coconut milk
  • 1 Tbsp. apple cider vinegar
  • Fresh dill

Instructions

  1. In a large pot, heat the oil over medium-low heat.
  2. Add the onions, bay leaf and the spices and cook until the onion is translucent (10 minutes).
  3. Add the garlic and cook another few minutes before adding the vegetable broth and cauliflower.
  4. Turn up the heat and bring the mixture to a boil over high. Reduce to a simmer and cook until the cauliflower is tender (15 minutes).
  5. Transfer the mixture to a blender or food processor and blend to get a creamy texture.
  6. Transfer back to the pot to stir in the coconut milk and vinegar. Heat on low but don’t boil.
  7. Season with sea salt and black pepper to taste and garnish with fresh dill.