Anti-Inflammatory Golden Soup

Soothe inflammations and reset your system with power-packed soup with healing ingredients

Text: Shannon T

Credits: Riyana Rupani

If you’re feeling run down, have a bloated, inflamed stomach and feel generally under the weather, this might just be the soup you need for the ultimate boost. Nothing beats a one-pot meal when it comes to making an easy, nutritious lunch and with this recipe you have the added benefit of healing and nourishing ingredients.

Riyani Rupani — a Certified Holistic Nutritionist (NTP), Whole30 coach, recipe developer and creator of Healthy-ish & Happy —  shares her recipe for a simple yet delicious lunch with wholesome ingredients that’ll provide anti-inflammatory properties on top of great taste.

Made with real whole foods, this soup is a good source of protein, healthy fats, healing spices and a bunch of wonderful greens. It’s anti-inflammatory punch comes from three power ingredients — turmeric, known for its compound Curcumin which reduces inflammation; ginger, containing bioactive molecules that have anti-oxidative and anti-inflammatory effects; and bone broth, a nutrient-dense base for the dish that has amazing mineral profile and amino acid profile, including Glycine and Arginine that are known to be very anti-inflammatory.

If you’re on a vegan or vegetarian diet, swap out the meat with vegetable alternatives — Rupani recommends zucchini, mushrooms and green beans — and replace the bone broth with some hearty vegetable stock.

Credits: Riyana Rupani

Anti-Inflammatory Golden Soup

Preparation Time: 10 MIN

Cooking Time: 30 MIN

Total Time: 40 MIN

INGREDIENTS

·      500 grams chicken breast or thighs, cooked and shredded (omit for vegan)

·      2 Tbsp coconut oil

·      1 cup chopped celery (2-3 stalks)

·      1 cup chopped onion

·      1 cup chopped carrots

·      3 cloves garlic, finely chopped

·      1 cup chopped sweet potato

·      1 Tbsp coconut aminos

·      2 tsp turmeric powder

·      1 inch piece of ginger, grated (or ½ tsp ground ginger)

·      Salt and pepper to taste

·      5 cups bone broth or stock (replace with vegetable stock for vegan)

·      1 cup of coconut milk

·      3 cups chopped kale or baby spinach

INSTRUCTIONS

1.    Heat your coconut oil in a large soup pot or Dutch oven. 

2.    Once heated through, add your chicken and cook through.  Once cooked, remove, let cool, and shred or chop (we will add this back to the soup later).  Omit the chicken for the Vegan option.

3.    After removing the chicken, add your onion, celery, carrots, and garlic and sauté on a medium flame for 5-7 minutes.

4.    Add the sweet potato, turmeric, coconut aminos, ginger, along with half your broth/stock.  Stir and cover over medium/low heat to allow the sweet potatoes to soften, about 7-10 minutes.

5.    Add the remaining broth/stock and coconut milk and stir until combined.  Add your shredded chicken and season well with your salt & pepper. Let simmer on low heat for 10-15 minutes.

6.    Just before serving add kale or baby spinach to the soup. It will soften and cook down quickly.

7.    Taste and adjust salt, garnish with fresh herbs, chili flakes or avocado.

NOTE

Storage - This soup keeps well in the refrigerator for about 4 days. It freezes and defrosts well if you want to freeze extra portions for later!

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