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
Vegan Broccoli Soup
Spinach adds a bright green color to this vegan broccoli soup. The rest of the flavors are balanced nicely by lemon zest and juice, while beans make this soup hearty and filling.
Ingredients
- ¼ cup extra-virgin olive oil, divided
- 1 cup chopped yellow onion
- ¾ cup chopped celery
- 3 cloves garlic, minced
- ¾ teaspoon salt
- ½ teaspoon ground pepper, plus more for garnish
- 4 cups of reduced-sodium vegetable broth
- 1 (15 ounces) can no-salt-added cannellini beans, rinsed
- 8 cups broccoli florets
- 1 tablespoon nutritional yeast
- 1 (5 ounces) package of fresh baby spinach
- 1 tablespoon grated lemon zest
- 2 tablespoons lemon juice
- 1 (5.3-ounce) container of plain cashew-milk yogurt
Directions
- Heat 2 tablespoons oil in a large heavy pot over medium heat. Add onion, celery, garlic, salt and pepper. Cook, stirring occasionally, until the onion softens, about 8 minutes.
- Add broth and beans to the pot. Bring to a boil over medium-high heat; reduce heat to medium-low and simmer until the flavors meld, about 15 minutes. Stir in broccoli and nutritional yeast; cover and cook, stirring occasionally, until the broccoli is bright green and tender, about five more minutes.
- Meanwhile, prepare a bowl of ice water. Bring a large pot of water to a boil over medium-high heat. Add spinach; cook until bright green and softened about 30 seconds. Drain and submerge in the ice water to keep it from overcooking. Drain the spinach and squeeze out excess liquid.
- Working in batches, add the soup and the blanched spinach to a blender if necessary. Secure the lid on the blender, remove the center piece to allow steam to escape, and place a clean towel over the opening—process until smooth, 45 seconds to 1 minute. (Alternatively, puree the soup in the pot with an immersion blender until smooth. Use caution when blending hot liquids.)
- Return the soup to the pot and stir in lemon zest and juice. Top each serving with a dollop of yogurt; drizzle with 1 teaspoon of the remaining oil and sprinkle with additional pepper, if desired
Nutrition Facts (per serving)
210-Calories
11g-Fat
23g-carbs
8g-Protein
Kale, White Bean & Pasta Soup
This veggie-packed kale, white bean, and pasta soup is hearty and flavorful. Mashing beans into the soup gives it body and creaminess without actual cream. Serve this delicious vegetarian soup with a piece of crusty whole-grain bread on the side.
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 medium leek, thinly sliced
- 1 medium yellow onion, chopped
- 2 medium carrots, scrubbed and chopped
- 2 medium stalks celery, chopped
- 2 medium parsnips, peeled and chopped
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon salt
- ½ teaspoon ground pepper, plus more for garnish
- 1 large bunch of curly kale, stemmed and roughly chopped
- 8 cups reduced-sodium vegetable broth or no-chicken broth
- 12 ounces whole-wheat farfalle pasta or elbow macaroni
- 2 (14-ounce) cans no-salt-added cannellini beans, rinsed, divided
- 1 cup water
- Chopped fresh flat-leaf parsley for garnish
Directions
- Heat oil in a large pot or Dutch oven over medium heat. Add leek; cook, stirring often, until very tender, about 10 minutes. Add onion, carrots, celery, and parsnips; cook, stirring occasionally, until the vegetables are slightly tender, 6 to 8 minutes.
- Stir in garlic, oregano, salt, and pepper; cook, undisturbed, until fragrant, about 1 minute. Add kale; cook, stirring often, until it starts to wilt, about 2 minutes. Pour in broth; bring to a boil over medium heat. Cover, reduce heat to medium-low, and simmer, stirring occasionally, until the kale is tender, about 20 minutes.
- Meanwhile, bring a large pot of water to a boil over high heat. Cook pasta according to package directions. Drain and set aside.
- Mash half of the beans in a medium bowl with a fork or potato masher until a chunky paste forms. Stir the mashed beans, the remaining whole beans, and 1 cup of water into the soup. Cook over medium-high heat, undisturbed, until warmed through, about 5 minutes. Divide the pasta among 6 bowls; ladle the soup over the pasta. Garnish with parsley and additional pepper, if desired.
- To make ahead: Refrigerate in an airtight container for up to 3 days.
Nutrition Facts (per serving)
501-Calories
9g-Fat
91g-Carbs
20g-Protein
Fish and Vegetable Soup
Ingredients
- 12 ounces fresh or frozen cod, haddock, or pike fillets
- 8 ounces round red potatoes, chopped
- 2 medium carrots, sliced
- 1 small bulb fennel, chopped
- 1 medium shallot, sliced
- 2 cloves garlic, minced
- 2 teaspoons olive oil
- 2 (14 ounces) cans of reduced-sodium chicken broth
- ½ cup dry white wine or water
- 1 14.5-ounce can of no-salt-added diced tomatoes, undrained
- ½ teaspoon snipped fresh thyme or 1/4 teaspoon dried thyme, crushed
- ¼ teaspoon crushed red pepper
Directions
Thaw fish, if frozen. Cut into bite-sized pieces; set aside. In a Dutch oven, cook potatoes, carrots, fennel, shallot, and garlic in hot oil for 6 to 8 minutes or until just tender. Add broth, wine, undrained tomatoes, thyme, and pepper. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes. Stir in cod. Simmer, uncovered, for 3 minutes more or until fish flakes when tested with a fork.
Nutrition Facts (per serving)
217-Calories
3g-Fat
23g-Carbs
21g-Protein
Inflammatory foods include red meat and anything with trans fats, such as margarine, corn oil, deep-fried foods, and most processed foods.
source: https://www.eatingwell.com/