Another day, another soup. Today’s Turmeric Ginger Broccoli Cauliflower Soup is loaded with anti-inflammatory goodness, easy on the gut, and packed with flavor. And it’s gluten free, paleo, keto, and Whole30.
It’s no secret that when the weather gets chilly, soup is my jam. I’ll be eating delicious, hearty soups every day from now until Spring. It’s the easiest and coziest way I know to get warm and nutrient-dense foods in during the colder months.
And since we all know by now that the root cause of most illness and disease is INFLAMMATION, I’m sharing a super simple and aromatic soup that’s loaded with things to help our bodies fight inflammation.
Ok.. so there are tons of things in our world that we can’t control that lead to inflammation (like industrial chemicals or polluted air.) But the two things that are absolutely in our control are the amount of stress we allow to creep into our lives and the foods that we put into our bodies.
Hopefully you’ve developed some tools to manage stress in your life like yoga, exercise, being in nature, mediation, laughter, art, etc. When stress becomes chronic and mismanaged, it’s a detriment to our health and well-being. It also causes physiological inflammation in the body. Having daily practices that help prevent and reduce stress is crucial to modern day living. Ten minutes of quiet sitting before you start your day or a fifteen minute walk in nature can do a lot to reset your nervous system to be more resilient and calm.
Food is the second way to help fight inflammation in the body. Incorporating anti-inflammatory foods into your daily diet can help your body better deal with stressors and help you feel your best every day. Replacing inflammatory foods like sugar, processed foods, and refined grains with anti-inflammatory foods like cruciferous vegetables, leafy greens, salmon, blueberries, avocado, ginger, garlic, turmeric, bone broth, and healthy fats is a simple way to to give your body what it needs, especially if you are feeling tired, sluggish, bloated, or in pain.
So that brings us to the soup I want to share with you today: Anti-Inflammatory Broccoli Cauliflower Soup. This creamy, hearty, and nutrient-dense soup is ideal for a busy weeknight meal. It’s cozy and warm and so soothing for the digestive system. With very little hands on time required, you can just chop and go.
Here’s the recipe deets:
broccoli and cauliflower… are both cruciferous vegetables which are know for their anti-inflammatory properties due to the antioxidants they contain. Broccoli is one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects. Plus cauliflower gives this soup an amazingly creamy texture without any added milk.
leeks… are my favorite in winter soups. They contain quercetin, an anti-inflammatory antioxidant that limits the effects of inflammatory chemicals within the body. You want to use only the more tender light green and white parts for cooking. Be sure to trim and rinse leeks very well before slicing into thin rounds.
garlic… has been found to have antiviral, antifungal and antibacterial properties. It also has been found to be incredibly anti-inflammatory. It contains sulfur compounds that prevent inflammatory enzymes from activating.
ginger… contains very potent anti-inflammatory compounds called gingerols. These substances are thought to explain why so many people with osteoarthritis or rheumatoid arthritis experience marked reduction in pain and increased mobility with regular consumption of ginger. Ginger has been shown to suppress inflammatory compounds produced in the joints, cartilage, and by the immune system. And it is great for aiding and soothing digestion.
turmeric… contains more than two dozen anti-inflammatory compounds, including six different COX-2-inhibitors (the COX-2 enzyme promotes pain, swelling and inflammation; inhibitors selectively block that enzyme.) In addition, curcumin, the main component in turmeric, lowers the levels of two other enzymes in the body that cause inflammation.
black pepper… is important when using turmeric. Adding black pepper increases the bioavailibility of the active ingredient in turmeric, meaning it helps with the assimilation of turmeric into your body.
bone broth… a good soup always starts with a good broth. The amino acids found in a good quality bone broth, including glycine, proline, and arginine, have strong anti-inflammatory effects. It’s also very soothing and healing to the digestive system and gut lining. I usually make my own or use Kettle and Fire. If you prefer to keep this soup vegan, you can use a nutrient-dense vegetable broth.
I prefer to make this soup in my Instant Pot (just 7 minutes on HIGH pressure), but it can also be made in a slow cooker or on the stovetop. I’ll include directions for all 3 in the recipe below.
It’s quick and easy and so full of flavor. The golden turmeric and slightly spicy ginger are so warming on chilly nights. I made this soup for the big humans in my house, but surprisingly enough, the smallest human in our home declared this soup absolutely delicious.
Can you freezer Broccoli Cauliflower Soup?
Yes, this soup freezes very well. Pureed soups are made for meal prepping and freezing. I love having a single serving soup to pull out for lunch when life gets busy. I use THESE single serving glass jars to freeze my soup.
What to serve with Broccoli Cauliflower Soup?
This broccoli cauliflower soup could stand on its own as a simple lunch, or pair it with some gluten free sweet potato biscuits or my grain free flatbread and a simple green salad for dinner. I also love it with a good grilled romaine salad or a hearty kale salad with beets and winter squash.
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Turmeric Ginger Broccoli Cauliflower Soup is loaded with anti-inflammatory goodness, is easy on the gut, and packed with flavor. And it’s gluten free, paleo, keto, and Whole30.
Ingredients
- 2 tbsp butter, ghee, coconut oil, or avocado oil
- 2 large leeks, trimmed, washed, and sliced
- 2 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1 tsp turmeric powder (like this)
- 5 cups broccoli florets and stems , roughly chopped **
- 4 cups cauliflower florets, roughly chopped
- 4 cups good quality broth (vegetable, homemade bone broth or Kettle and Fire)
- 1 tsp salt
- 1/8 tsp black pepper
- OPTIONAL: 1-2 tbsp fresh lemon juice
Instructions
- Turn Instant Pot to SAUTE and melt fat of choice. Saute sliced leeks until tthey begin to soften, about 4-5 minutes. Add in garlic, ginger, and turmeric, and cook another minute. Turn off IP.
- Add in broccoli, cauliflower, broth, and salt. Lock lid on IP and turn the vent valve to “sealing.” Cook on HIGH pressure for 7 minutes then quick release the pressure. Turn off IP.
- Add in black pepper and using an immersion hand blender (or regular blender), puree soup until creamy smooth. Taste and adjust for salt and pepper. Add in optional lemon juice for a bit of a flavor kick. Enjoy!
Notes
FOR SLOW COOKER: Heat a large skillet over medium heat on stove top and melt fat of choice. Cook leeks until tender about 4-5 minutes Add in garlic, ginger, and turmeric, and cook another minute. Scrape leeks into slow cooker and add in broccoli, cauliflower, broth, and salt. Cover and cook for 3-4 hours on LOW. Add in black pepper and using an immersion hand blender (or regular blender), puree soup until creamy smooth. Taste and adjust for salt and pepper. Add in optional lemon juice for a bit of a flavor kick.
FOR STOVETOP: Heat a large soup pot or Dutch oven over medium heat and melt fat of choice. Cook leeks until tender about 4-5 minutes Add in garlic, ginger, and turmeric, and cook another minute. Add in broccoli, cauliflower, broth, and salt. Partially cover and simmer until vegetables are soft, about 10-12 minutes. Add in black pepper and using an immersion hand blender (or regular blender), puree soup until creamy smooth. With stovetop method, you may need to thin with a bit more broth. Taste and adjust for salt and pepper. Add in optional lemon juice for a bit of a flavor kick.
Broccoli Tip: I don’t like to waste the broccoli stem. Peel off the tough, woody outside and chop the more tender inside to use in your soup.
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Gloriamarie Amalfitano says
October 17, 2019 at 2:20 pmI 2OULD REALLY APPRECIATE TH NUTRITION INFO. THANKS.
Katja Heino says
November 1, 2019 at 5:16 pmHi, there! I do not calculate macros. But if you want to know, you can use this free app —> https://www.myfitnesspal.com/ Hope that helps. 🙂
Kaeli says
October 29, 2019 at 12:55 pmI made this and the ginger is way too over powering and the soup didn’t smoothe out With the immersion blender. Any suggestions?
Katja Heino says
November 1, 2019 at 5:02 pmHi, Kaeli! I’m not sure what I can say about the immersion blender except that you just have to keep working it. Immersion blenders are perfect for soups like this, and I use mine all of the time to puree soups. Works like a charm and gets it nice a smooth. If you are having trouble getting it as smooth as you like, you could add a couple of tablespoons of water to thin it out a bit. That should help. I’m sorry you are having trouble. And about the ginger, our household loves this soup with all of the ginger. You may prefer using a bit less next time. 🙂
Lisa says
November 15, 2019 at 7:45 pmMade this tonight and it was AMAZING! I love creamy smooth soups. Perfect for chilly winter nights. Will definitely be making this again.
★★★★★
Amanda says
November 16, 2019 at 7:00 pmDelicious! I added a can of coconut milk after cooking, & a little Parmesan cheese on top. It’s so delicious and nourishing! & I love all the anti-inflammatory properties! Thanks for the recipe!
★★★★★
Katja Heino says
November 20, 2019 at 9:06 amOh, yum! I love your add ons. Glad you enjoyed the soup. This is one of my current favs. I LOVE the texture/creaminess the cauliflower gives.