Each bowl is packed with anti-inflammatory foods like cruciferous veggies, legumes, dark leafy greens, and whole grains to help your body stave off symptoms of chronic inflammation like brain fog, joint pain, and muscle aches.
What is Inflammation?
Inflammation of any kind is part of the body’s defense mechanism. It is the process by which the immune system recognizes and removes harmful and foreign stimuli and begins the healing process. It actually is good in the short run. It’s part of your immune system’s natural response to heal an injury or fight an infection.
5 Anti-Inflammatory Soups
Rainbow Minestrone
Squash, kale, and bell peppers add color and nutrients to this vibrant, veggie-packed take on classic minestrone. Serve with grated Parmesan or a dollop of pesto for even more flavor.
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 medium onion, chopped
- 1 medium carrot, chopped
- 1 large stalk celery, halved lengthwise and sliced
- 2 large cloves garlic, minced
- 1 teaspoon Italian seasoning
- ½ teaspoon ground pepper
- ¼ teaspoon salt
- 6 cups low-sodium vegetable broth
- 1 (14 ounces) can of no-salt-added diced tomatoes
- 1 medium summer squash, halved lengthwise and sliced
- 1 medium red bell pepper, diced
- 4 cups chopped kale
- 1 ½ cups whole-wheat fusilli or similar pasta
- 1 (15 ounces) can of kidney or cannellini beans, rinsed
- 1 tablespoon red wine vinegar
Directions
- Heat oil in a large pot over medium heat. Add onion, carrot, and celery; cook, stirring, until starting to soften, about 3 minutes.
- Add garlic, Italian seasoning, pepper, and salt; cook, stirring, for 1 minute.
- Add broth and tomatoes with their juices; bring to a boil. Stir in squash, bell pepper, kale and pasta.
- Return to a boil, reduce heat to maintain a lively simmer, and cook, stirring occasionally, until the vegetables and pasta are tender, about 10 minutes. Remove from heat and stir in beans and vinegar.
Nutrition Facts (per serving)
232-Calories
6g-Fat
38g-Carbs
8g-Protein
Spinach Soup with Rosemary & Garlic
Rosemary has a strong flavor but offers only a subtle hint in this healthy spinach soup recipe. If you like, substitute any seasonal greens you have on hand for the spinach.
Ingredients
Croutons
- 2 cups cubed country-style sourdough bread (1/2-inch)
- 2 tablespoons extra-virgin olive oil
- 1 clove garlic, minced
- 1 tablespoon finely chopped fresh rosemary or 1 teaspoon dried
Soup
- 1 tablespoon butter
- 1 medium onion, coarsely chopped
- 1 clove garlic, minced
- 1 tablespoon finely chopped fresh rosemary or 1 teaspoon dried
- ¾ teaspoon salt
- Ground pepper to taste
- 2 cups diced peeled red potatoes
- 4 cups reduced-sodium chicken broth, vegetable broth, or water
- 6 cups fresh spinach or chard leaves, tough stems removed
- Freshly grated nutmeg for garnish (optional)
Directions
- To prepare croutons: Preheat oven to 375°F.
- Toss bread cubes, oil, garlic, and rosemary in a large bowl until well combined. Spread in a single layer on a large-rimmed baking sheet. Bake until golden and crisp, 12 to 15 minutes.
- Meanwhile, prepare soup: Melt butter in a large saucepan over medium heat. Add onion, garlic, rosemary, salt and pepper to taste. Reduce heat to medium-low; cook, stirring occasionally, for 5 minutes. Stir in potatoes; cook, stirring occasionally, for 3 minutes. Pour in broth (or water).
- Bring to a simmer over medium heat; cook until the potatoes are soft, about 15 minutes. Stir in spinach (or chard); cook, stirring occasionally, until the greens are tender, about 10 minutes. Puree the soup with an immersion blender or in a blender (in batches), leaving it a little chunky, if desired. (Use caution when blending hot liquids.)
- Serve the soup garnished with nutmeg, and topped with the croutons.
Nutrition Facts (per serving)
180-Calories
8g-Fat
20g-Carbs
7g-Protein
