31 Anti-inflammatory Soup Recipes

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Soup is one of the best meals to rely on during a busy week. It’s easy to make, tastes delicious, and you can whip up big batches to enjoy the leftovers later.

But there’s another superpower hiding in there (or should I say, ‘soup-erpower’?). Soups are an extremely healthy option for anyone living with a specific set of dietary requirements.

Maybe you’re low-FODMAP, or aiming for a low-histamine diet, or just trying to get in your five-a-day. No matter what, the right soup recipe can ensure you always have a good meal on hand.

I’ve got you covered with some delicious soup recipes that I personally love and, thus, think you will too!

recipes for Anti Inflammatory Soups

1. Celery and Carrot Soup

 Celery and Carrot Soup

Let’s kick off this list with one of my go-to soup recipes: celery and carrot soup. This is a simple, delicious recipe that just so happens to be vegan, dairy-free,, and gluten-free.

I love how light this soup is! This makes it ideal for lunch or brunch, or as an appetizer for your next dinner party.

Per Serving:

• Calories: 79

• Fats: 4.8g

• Protein: 1.2g

• Carbs: 8.6g

• Fiber: 2.4g

• Sugar: 3.7g

2. Carrot Ginger Soup

Carrot Ginger Soup

Source: thehealthyepicurean.com

When it comes to anti-inflammatory ingredients, nothing helps quite like including some ginger. Ginger is well-known for its dietary benefits, but did you know it also helps to fight inflammation?

Paired with the natural sweetness of carrots, the ginger makes this soup so warm and nourishing.

Per Serving:

• Calories: 171

• Fats: 8g

• Protein: 1g

• Carbs: 25g

• Fiber: 3g

3. Ginger Garlic Noodle Soup with Bok Choy

Ginger Garlic Noodle Soup with Bok Choy

Source: theforkedspoon.com

Speaking of ginger, here’s another way to enjoy this tasty aromatic. This Asian-inspired noodle soup is light and satisfying, with plenty of noodles to add some much-needed carbs.

The bok choy is a great way to add some greens, but feel free to pile on more!

Per Serving:

• Calories: 647

• Fats: 13g

• Protein: 32g

• Carbs: 110g

• Fiber: 10g

• Sugar: 14g

4. Healthy Harvest Vegetable Soup

Healthy Harvest Vegetable Soup

Source: therusticfoodie.com

Next up, a delicious homemade harvest vegetable soup. This is like fall in a bowl, putting all those delicious root vegetables to good use. It’s rich, warm, and packed to the brim with nutrients.

Thanks to the all the vitamins in this soup, this is a vitamin-rich dish you can choose if you’re looking to keep your histamines low.

Per Serving:

• Calories: 103

• Fats: 5g

• Protein: 2g

• Carbs: 14g

• Fiber: 4g

• Sugar: 6g

5. Healing Chicken Soup

Healing Chicken Soup

Source: gardeninthekitchen.com

Everyone knows that the go-to on a bad day is a bowl of tasty chicken soup. This recipe is designed to boost your immune system, filled with delicious stock and adaptogens to fight the flu.

The secret? More vegetables, turmeric roots, and the all-important astralagus roots.

Per Serving:

• Calories: 65

• Fats: 1g

• Protein: 2g

• Carbs: 15g

• Fiber: 4g

• Sugar: 6g

6. Lentil and Turmeric Soup

 Lentil and Turmeric Soup

Source: slowthecookdown.com

Turmeric is a spice well-known for being anti-inflammatory. Luckily, it’s also so easy to include in a variety of different recipes! I love this recipe for many reasons, but there’s one that gets top billing.

It’s a one-pot wonder! Just chuck your ingredients in a pot, let them simmer, and enjoy.

Per Serving:

• Calories: 554

• Fats: 32g

• Protein: 21g

• Carbs: 52g

• Fiber: 21g

• Sugar: 6g

7. Turmeric Chicken Soup

Turmeric Chicken Soup

Source: theroastedroot.net

Here’s another delicious way to incorporate turmeric into a soup. While the previous recipe was vegetarian, this one has a bone broth base and plenty of lean chicken.

The bone broth is what makes this soup sing. Not only does the broth provide extra flavor, but the bone broth is great for fighting inflammation.

Per Serving:

• Calories: 278

• Fats: 14g

• Protein: 27g

• Carbs: 10g

• Sugar: 4g

8. Nettle Soup

Nettle Soup

Source: simplybeyondherbs.com

Many people aren’t even aware that you can cook with nettles, but you definitely can! Cooking with nettle seeds, young leaves, and roots can offer plenty of medicinal benefits.

They’re naturally anti-inflammatory, helping you to fight infections. This soup is rich and green, and perfect for a lovely lunchtime meal.

Per Serving:

• Calories: 358

• Fats: 17g

• Protein: 12g

• Carbs: 45g

• Fiber: 7g

• Sugar: 5g

9. Cashew Carrot Ginger Soup

Cashew Carrot Ginger Soup

Source: thelittlestcrumb.com

Standard carrot soups are already delicious creamy, but this cashew version takes it up a notch! The blended cashews make the soup so rich and warm, while the ginger heats you from the inside.

Sprinkle some crushed cashews on top for a bit of crunch! This is one of those recipes you can make ahead of time and freeze.

Per Serving:

• Calories: 226

• Fats: 15.7g

• Protein: 3.4g

• Carbs: 21.2g

• Fiber: 2.9g

• Sugar: 11.9g

10. Veggie-Loaded Zoodle Soup

Veggie-Loaded Zoodle Soup

Source: maryswholelife.com

If you love noodle soup but want to skip on excess carbs, then this recipe is for you. Instead of normal noodles, this bowl is packed to the brim with zucchini noodles.

I love this recipe because you can customize it based on what you have in your vegetable drawer!

Per Serving:

• Calories: 130

• Fats: 1g

• Protein: 3g

• Carbs: 26g

• Fiber: 5g

• Sugar: 6g

11. Cream of Beetroot Soup

Cream of Beetroot Soup

Source: beetofthewild.com

You’ve heard of cream of wheat, cream of pumpkin, but what about cream of beetroot? This might not be your traditional Borscht, but it is spiced with a stunning blend of herbs.

This is a stunning soup with a unique color and texture. Perfect if you’d like to try something new!

Per Serving:

• Calories: 132

• Fats: 7g

• Protein: 6g

• Carbs: 13g

• Fiber: 3g

• Sugar: 8g

12. Carrot Orange Soup

Carrot Orange Soup

Source: mychefsapron.com

Carrot soup is a well-known staple for people who want anti-inflammatory recipes… but what if you want something new? This version comes with a dash of orange for some extra sweetness!

This is a one-pot soup packed with low-histamine ingredients to give your immune system a boost.

Per Serving:

• Calories: 228

• Fats: 14g

• Protein: 4g

• Carbs: 25g

• Fiber: 7g

• Sugar: 14g

13. Roasted Turmeric Cauliflower Soup

 Roasted Turmeric Cauliflower Soup

Source: watchwhatueat.com

I’m in love with roasted cauliflower soups. They’re robust, filling, and absolutely delicious. Not to mention, they freeze well so you can enjoy them for weeks to come!

This particular recipe includes plenty of turmeric to combat inflammation, giving the soup a lovely yellow color.

Per Serving:

• Calories: 207

• Fats: 5.4g

• Protein: 9.2g

• Carbs: 9.2g

• Fiber: 8g

• Sugar: 8.3g

14. Carrot Parsnip Ginger Soup

Carrot Parsnip Ginger Soup

Source: throughthefibrofog.com

Bring all the root vegetables into the mix with this tasty carrot and parsnip soup. Laced with a hint of ginger and garlic, this soup is rich yet refreshing, perfect for late summer or early fall!

This is another robust recipe you can break out any time of year. Prepare a big batch, keep portions in the freezer, and defrost at your leisure.

Per Serving:

• Calories: 211

• Fats: 5g

• Protein: 3g

• Carbs: 42g

• Fiber: 11g

• Sugar: 13g

15. Purple Sweet Potato Soup

 Purple Sweet Potato Soup

Source: littlenomadsrecipes.com

Looking for something striking to serve your guests at your next dinner party! This soup is a rich, deep purple that will blow their minds! It tastes incredible, and happens to be super healthy as well.

The best part about this soup is how simple and affordable it is to prepare. Seriously, give it a try. You won’t regret it!

Per Serving:

• Calories: 373

• Fats: 22g

• Protein: 5g

• Carbs: 41g

• Fiber: 6g

• Sugar: 11g

16. Russian Fish Soup

Russian Fish Soup

Source: thepeasantsdaughter.net

Fish soup isn’t for everyone, but if you’re a seafood lover then you can’t go past this delicious recipe. Most people picture heavy, robust soups when they think of Russian cuisine.

But this is actually a light, delicious broth with delicate fish and sweet vegetables. Great for days when you’re feeling under the weather.

Per Serving:

• Calories: 342

• Fats: 12g

• Protein: 12g

• Carbs: 50g

• Fiber: 7g

• Sugar: 5g

17. Cauliflower Lentil Soup

Cauliflower Lentil Soup

Source: therusticfoodie.com

Looking for something protein rich and low in histamines? You’ve found it! This cauliflower and lentil soup is packed with all sorts of filling, nutritious vegetables.

This is another one of those recipes you can use to clear out your vegetable drawer at the end of the week!

Per Serving:

• Calories: 322

• Fats: 13g

• Protein: 14g

• Carbs: 40g

• Fiber: 16g

• Sugar: 10g

18. Golden Glow Soup

Golden Glow Soup

Source: thepeasantsdaughter.net

This soup really lives up to its name! It’s not just about the rich, golden color, either. This soup will make you feel like you’re glowing from the inside.

Packed with turmeric, peppers, kale, and protein, this is a nutrient-rich soup you can’t go past.

Per Serving:

• Calories: 513

• Fats: 15g

• Protein: 20g

• Carbs: 76g

• Fiber: 8g

• Sugar: 10g

19. Turmeric Vegetable Soup

Turmeric Vegetable Soup

Source: whereismyspoon.co

Looking for something light and low-effort? Give this turmeric vegetable soup a try! The broth swims with fragrant turmeric, helping to lower inflammation.

The vegetables also help here, providing your immune system with everything it needs to fight incoming viruses.

Per Serving:

• Calories: 332

• Fats: 10g

• Protein: 12g

• Carbs: 54g

• Fiber: 13g

• Sugar: 9g

20. Sweet Potato Lentil Soup

Sweet Potato Lentil Soup

Source: happykitchen.rocks

If you’re seeking something rich and warm, this sweet potato and lentil soup recipe is the one for you. This soup is so thick you could almost eat it with bread alone.

Creamy and swimming with delicious spices, this recipe is simple, smooth, and so filling.

Per Serving:

• Calories: 214

• Fats: 7g

• Protein: 7g

• Carbs: 30g

• Fiber: 9g

• Sugar: 4g

21. Tofu Miso Soup

Tofu Miso Soup

Source: foodwineandlove.com

Miso is a well-known ingredient in many Japanese meals, but did you know it comes with a host of health benefits? The miso fights inflammation in the body, helping you to balance your system.

This is wildly easy to make, and the tofu is an excellent choice if you’re after some light protein.

Per Serving:

• Calories: 204

• Fats: 7g

• Protein: 22g

• Carbs: 16g

• Fiber: 4g

• Sugar: 4g

22. Roasted Butternut Squash Soup

. Roasted Butternut Squash Soup

Source: happykitchen.rocks

Next up, this is an homage to one of my favorite root vegetables: the humble butternut. Butternut has a natural sweetness that gets even better when you roast it.

Once blended with a variety of spices and some broth, it becomes unbeatable!

Per Serving:

• Calories: 187

• Fats: 7g

• Protein: 3g

• Carbs: 31g

• Fiber: 5g

• Sugar: 8g

23. Mexican Chicken Soup

Mexican Chicken Soup

Source: muybuenoblog.com

Next up, bring some authentic Mexican flavors to your dinner table with this super simple soup. Known as caldo de pollo, this is a light and delicious chicken soup with plenty of vegetables.

The celery, broth, spices, and lean chicken all help to make this an anti-inflammatory dish. Perfect for when you’re feeling under the weather.

​​Per Serving:

• Calories: 318

• Fats: 2g

• Protein: 27g

• Carbs: 33g

• Fiber: 5g

• Sugar: 4g

24. Turkish Yogurt Soup with Mint

Turkish Yogurt Soup with Mint

Source: cinnamonsnail.com

Mint and yogurt are both cooling ingredients. This makes them great for sick days, or for anyone who wants to eat a low-histamine diet. But what about when a bowl of yogurt won’t cut it?

This stunning, creamy soup uses bold Turkish flavors and fragrant mint to create a delicious meal.

Per Serving:

• Calories: 172

• Fats: 11g

• Protein: 4g

• Carbs: 15g

• Fiber: 0.2g

• Sugar: 5g

25. Detox Soup

 Detox Soup

Source: wholesomeyum.com

This ‘detox’ soup contains a host of tasty anti-inflammatory ingredients, all of which are designed to be gentle on the gut. Lean protein, light vegetables, and plenty of legumes!

This is a well-rounded dish that would be great for meal prepping across a busy week.

Per Serving:

• Calories: 166

• Fats: 7.2g

• Protein: 18.9g

• Carbs: 6.7g

• Fiber: 1.6g

• Sugar: 3.3g

26. Roasted Carrot Lentil Soup with Chesnuts and Chili Oil

Roasted Carrot Lentil Soup with Chesnuts and Chili Oil

Source: cinnamonsnail.com

Looking for something warm and festive for fall? This is a roasted carrot soup with a twist! The lentils, chestnuts, and chili oil all combine to create a unique, satisfying dish you won’t soon forget.

The secret is to top the whole thing with a dash of coconut milk. This makes it extra creamy, and helps cool the chili oil.

Per Serving:

• Calories: 331

• Fats: 13g

• Protein: 12g

• Carbs: 45g

• Fiber: 15g

• Sugar: 12g

27. Thai Chicken Curry Soup

 Thai Chicken Curry Soup

Source: saltandlavender.com

Thai soups and curries are wonderful when you’re eating an anti-inflammatory diet. While they can be spicy, the coconut milk and aromatics help to cool any inflammation.

This is a delicious, creamy soup that echoes all the best flavors of Thai red curry. Best of all, it’s ready in twenty minutes!

Per Serving:

• Calories: 304

• Fats: 20g

• Protein: 15g

• Carbs: 19g

• Fiber: 1g

• Sugar: 1g

28. Green Chili

 Green Chili

Source: skinnyspatula.com

Mexican green chili is an iconic dish for a good reason. Hearty, refreshing, and loaded with vitamins, it’s the perfect rainy day dinner!

The spice in this soup will warm you to your core, and that’s not even the best part. This takes just 45 minutes to make, so you can meal prep for the whole week in no time.

Per Serving:

• Calories: 345

• Fats: 8g

• Protein: 36g

• Carbs: 31g

• Fiber: 6g

• Sugar: 7g

29. Kale Soup

Kale Soup

Source: veggiedesserts.com

Kale has somewhat of a boring reputation, but it’s not deserved! Kale is delicious when you know how to treat it right. Case in point: this rich, green kale soup.

Quick and easy, this is a twenty minute soup that only requires six ingredients. It’s absolutely delicious, and great for fighting inflammation.

Per Serving:

• Calories: 150

• Fats: 5g

• Protein: 5g

• Carbs: 21g

• Fiber: 3g

• Sugar: 5g

30. Spinach Soup

Spinach Soup

Source: vegrecipesofindia.com

If kale isn’t quite your scene, don’t worry. This spinach soup is just as good. Hiding beneath the rich green surface are an array of spices inspired by Indian spice palates.

With a drizzle of yogurt or coconut milk on top, this is a rich, creamy, and refreshing choice for your next meal.

Per Serving:

• Calories: 238

• Fats: 23g

• Protein: 3g

• Carbs: 7g

• Fiber: 2g

• Sugar: 1g

31. Vegetable Detox Soup

Vegetable Detox Soup

Source: skinnyspatula.com

Finally, what better recipe to end on than the ultimate vegetable detox soup? This is anti-inflammatory heaven, packing a ton of nutritious ingredients into a single bowl.

Honestly, you won’t even remember that this is good for you, because you’ll be too busy enjoying how good it tastes. There’s no downside to this stunner of a soup!

Per Serving:

• Calories: 220

• Fats: 5g

• Protein: 9g

• Carbs: 39g

• Fiber: 9g

• Sugar: 14g

And with that, we’re at the end of the list! That’s thirty-one stunning anti-inflammatory soup recipes, each one a new opportunity to bring a healthy meal to your dinner table.

When in doubt, go with a soup. It’s fantastic for meal prep, a great way to clean out your vegetable drawer at the end of the week, and easy to customize.

There’s no downside! So, let me know which of these recipes you’re going to try in the coming week. Happy cooking, and I’ll see you in the next one.

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