14 Anti-Inflammatory Soup Recipes

a bowl of quinoa veggie soup
Photo: Sunshine92575

Chronic inflammation is linked to an increased risk of developing heart disease, type 2 diabetes, and some types of cancer. You can help combat inflammation with by choosing a variety of anti-inflammatory and antioxidant-rich foods daily. There's no single food that has all of the benefits. Instead, it's the whole dietary pattern that matters most when combatting inflammation. Get a variety of anti-inflammatory ingredients at every meal, including vegetables, fruit, whole grains, olive oil, beans, herbs and spices. Soup is a fantastic way to combine many of these ingredients into one enjoyable bowl.

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April's Spicy Chickpea Soup with Kale

chickpea kale soup in a white bowl with a spoon

What happens when you marry leafy greens, beans and aromatics into a savory broth? You get a powerhouse soup that's as nutritious as it is delicious! Kale, chickpeas, onion, carrots and garlic are all well-known anti-inflammatory foods due to their combination of fiber and antioxidants. Together, they help your body fight against oxidative stress, which can trigger inflammation. Filled with antioxidants, these ingredients can help prevent, delay or repair cellular damage caused by inflammation.

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Turkish Red Lentil Soup with Mint

close up on a bowl of Turkish red lentil soup with mint

What's on your checklist for anti-inflammatory foods? Vegetables, beans, whole grains, olive oil, herbs and spices. Those are the basic ingredients for the classic Mediterranean diet, which is known to be an anti-inflammatory eating plan which helps reduce the risk of developing heart disease, type 2 diabetes and certain types of cancer. And those ingredients are all found in this bountiful soup, which overflows with flavor and nourishment.

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Quinoa Vegetable Soup

close up on a bowl of quinoa and vegetable soup

This warming blend of quinoa, kidney beans, tomato and cabbage creates a hardy meal in a bowl, with generous amounts of protein, fiber, and anti-inflammatory power. Cabbage is a cruciferous vegetable, which has been associated with a reduced risk of heart disease and breast cancer. This association is likely due to its anti-inflammatory effects from the fiber, vitamins and antioxidants it contains. And red kidney beans contain anthocyanins, the same colorful antioxidant found in blueberries, which have known anti-inflammatory effects and may protect against heart disease.

04 of 15

Roasted Red Bell Pepper Soup

bowl of red pepper soup with herb garnish
Allrecipes Magazine

This luxurious combination of roasted red peppers, olive oil, onion and garlic is blended to creamy perfection — and it contains no cream! While some people swear by avoiding peppers and other vegetables in the "nightshade family" for fear of inflammation, there is no strong science to back this up. So, what does the science say? Red peppers actually have strong anti-inflammatory effects because of the contain antioxidants including quercetin and sinapic acid.

05 of 15

Instant Pot Lentil Soup

looking down at a bowl of lentil soup

The spices in this soup provide layers of complex flavor. It tastes like it's been simmered for hours, but it's ready in under an hour thanks to the magic of the Instant Pot! Lentils are rich in magnesium, a mineral which plays an important role in reducing chronic inflammation. Chile powder, turmeric, cumin and garlic provide both flavor and anti-inflammatory effects. These spices have all been used medicinally to help prevent or treat certain types of cancer.

06 of 15

Garden Gazpacho

garden gazpacho with tortilla chips
Linda T

Bell peppers, tomatoes, onion, and garlic marry together blissfully in this summery cold soup. Use a good quality olive oil to make the flavors sing. The garden-fresh vegetables in this soup are filled with anti-inflammatory antioxidants including lycopene, vitamin C and lutein. Studies show that the healthy fats in olive oil actually help your body absorb more of the beneficial antioxidants from the vegetables.

07 of 15

Easy Curried Cauliflower Soup

a bowl of curried cauliflower soup
Linda T

Carrots, peppers and cauliflower combine beautifully in this blended vegetable soup, which is rich in vitamin A, C and antioxidants. Specifically, cauliflower is high in class of antioxidants called glucosinolates, which are known to be protective against breast and prostate cancer. And carrots boast an abundance of beta-carotene, which is known for its anti-inflammatory effects, as well as its benefits for eyesight and immune health.

08 of 15

Cold-Busting Ginger Chicken Noodle Soup

close up on a steaming bowl of ginger chicken noodle soup

Don't be surprised if sipping chicken soup makes you feel better when you're ill. Once thought to be a myth, there's actually some truth to the idea that mama's chicken soup has healing properties, since the common cold is an inflammatory response, and the soup's ingredients battle inflammation. The ingredients in this soup, including ginger and garlic, have anti-inflammatory properties, which help ease cold symptoms. Plus, the chicken provides protein, and the noodles provide comfort, so every slurp helps you feel better.

09 of 15

Spicy Lime Avocado Soup

looking down at a large bowl of spicy lime avocado soup

Chicken soup is taken to the next level with the addition of jalapenos, cilantro, olive oil and avocado in this exquisite meal. Similar to olive oil, avocados are in the category of "good fats," since they are high in monounsaturated fat. These healthier fats are a better choice than corn or vegetable oils rich in omega-6 polyunsaturated fats, which may trigger the body to produce pro-inflammatory chemicals when consumed in excess.

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Strawberry Gazpacho

looking at a glass of strawberry gazpacho

Berries are well-known for their fiber, antioxidants and anti-inflammatory effects, but are less well-known as an ingredient in soup. That's all about to change with this refreshing soup that expertly blends sweet and tart into a flavor explosion. Studies show that strawberries help improve pain and inflammation in people with arthritis when eaten daily. Luckily, this cold soup is at-the-ready and can be refrigerated for up to four days.

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Dairy-Free Creamy Broccoli Soup

a blue bowl with broccoli soup and broccoli on the side
Linda T

This soup takes full advantage of the whole broccoli — from stalk to floret. And that's good news, since the benefits of broccoli are found in the stems, too. Part of the family of cruciferous vegetables, broccoli is high in sulforaphane, a molecule which is known for its anti-inflammatory and antioxidant effects. The American Institute for Cancer Research says there is convincing evidence that cruciferous vegetables like broccoli may help reduce the risk of lung, colorectal and esophageal cancer.

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Creamy Butternut Squash Soup with Fresh Ginger and Quinoa

looking at a bowl of creamy butternut squash soup with fresh ginger and quinoa
France C

This soup checks all of the boxes for anti-inflammatory ingredients. It's made with whole grain quinoa for fiber, antioxidant-rich butternut squash, healthy fats from olive oil, and the anti-inflammatory benefits of fresh ginger. Many years of clinical study have shown that ginger has the potential to help treat inflammatory conditions such as arthritis, digestive disorders and certain types of cancer. It's attributed to ginger's ability to stop the creation of pro-inflammatory cytokines, which are molecules that promote inflammation.

13 of 15

Sweet Potato and Kale Soup

close up on a small bowl of sweet potato and kale soup
France C

This fabulous soup boasts a handful of anti-inflammatory ingredients, including kale, sweet potation, onion, turmeric, olive oil and chickpeas. The sweet potato and kale provide beta carotene, a form of vitamin A that has anti-inflammatory effects. The spice turmeric provides a beautiful yellow hue, but is also a powerful antioxidant and anti-inflammatory that's linked to reducing the risk of certain cancers. Add a pinch of pepper too — it boosts the absorption of turmeric by 2000 percent!

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Simple Roasted Tomato Soup

looking down at a large bowl of simple roasted tomato soup
Allrecipes Magazine

Olive oil and tomatoes are certainly a culinary match – think tomato sauce, pizza and bruschetta. But did you know that they are more than just culinary companions? It turns out that lycopene, the antioxidant in tomatoes, is best absorbed when it's paired with a little fat and some heat, so cooking tomato soup with olive oil is among the best ways to benefit from this pairing. Studies show that the combination of tomatoes and olive oil may also help decrease the risk of coronary heart disease by lowering blood cholesterol levels.

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More Inspiration

foods for the mediterranean diet salmon nuts citrus tomatoes avocado garlic green onion peppers
IGphotography/Getty Images

We have more anti-inflammatory recipes and resources for loads more ideas:

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