16 Anti-Inflammatory Soups That Feel Like a Warm Hug on a Cold Night

When the weather turns cold, these are the bowls I reach for: warm, bright and full of the foods dietitians keep recommending. Each of these anti-inflammatory soups is built on ingredients like turmeric, ginger, beans, lentils, leafy greens, salmon and olive oil. Grab your biggest pot and let’s get cozy..

Anti-inflammatory soups start here: golden turmeric red lentil soup

A Northwestern Medicine dietitian shares a lentil soup much like this one, made with red lentils, carrots, turmeric, cumin, ginger and olive oil. Red lentils are high in fiber and protein, and turmeric contains curcumin, which studies link to lower inflammation. They melt into a thick, golden soup in about 25 minutes. Do you add spinach, or keep it simple?

You will need: 2 tablespoons olive oil, 1 onion chopped, 2 carrots sliced, 3 cloves garlic, 1 teaspoon turmeric, 1 teaspoon cumin, 1/2 teaspoon ground ginger, 1 1/2 cups red lentils rinsed, 6 cups vegetable broth, 2 cups baby spinach, 1 lemon, salt, pepper.

How to make it: Cook the onion and carrots in olive oil for 6 minutes. Add the garlic and spices and stir 1 minute. Add the lentils and broth and simmer 20 to 25 minutes until the lentils break down. Stir in the spinach until wilted, season with salt and pepper, and finish with lemon juice.

Ginger, carrot and coconut soup

This silky orange soup is sunshine in a bowl. Carrots are rich in beta-carotene, and fresh ginger contains compounds that studies link to lower inflammation. Coconut milk makes it creamy without any dairy. It is gentle, warming and perfect when you want something light but cozy. Do you like your soups smooth or chunky?

You will need: 1 tablespoon olive oil, 1 onion chopped, 2 tablespoons grated fresh ginger, 2 cloves garlic, 2 pounds carrots chopped, 4 cups vegetable broth, 1 can (13.5 ounces) light coconut milk, salt, lime juice.

How to make it: Cook the onion in olive oil for 5 minutes. Add the ginger and garlic for 1 minute. Add the carrots and broth and simmer 25 minutes until very soft. Stir in the coconut milk and blend until smooth. Season with salt and a squeeze of lime.

Anti-inflammatory soups from Tuscany: white bean and kale

Tuscan white bean soup is brothy, rustic and full of good stuff. Beans are rich in fiber, kale brings vitamins and antioxidants, and a final drizzle of extra virgin olive oil adds polyphenols. Dietitians at Northwestern Medicine point to olive oil’s antioxidants and anti-inflammatory properties. Serve it with crusty bread for dunking.

You will need: 2 tablespoons olive oil, 1 onion, 2 carrots, 2 celery stalks diced, 3 cloves garlic, 1 can (14.5 ounces) diced tomatoes, 2 cans (15 ounces each) cannellini beans drained, 6 cups broth, 1 bunch kale chopped, salt, pepper.

How to make it: Cook the onion, carrots and celery in oil for 8 minutes. Add the garlic for 1 minute, then the tomatoes, beans and broth. Simmer 20 minutes. Stir in the kale and cook 5 more minutes. Season and finish each bowl with a drizzle of olive oil.

Light salmon and leek chowder

Salmon is rich in omega-3 fats, which are linked to lower inflammation. This chowder keeps things light by using potatoes and a little milk instead of heavy cream. Tender salmon, sweet leeks and fresh dill make it feel special enough for guests. Would you try fish in a soup, or is that new for you?

You will need: 1 tablespoon olive oil, 2 leeks sliced and rinsed, 2 cloves garlic, 3 medium potatoes diced, 4 cups fish or vegetable broth, 1 pound salmon skinless and cubed, 1 cup milk, 2 tablespoons fresh dill, salt, pepper.

How to make it: Cook the leeks in oil for 6 minutes until soft. Add the garlic, potatoes and broth and simmer 15 minutes. Mash a few potatoes to thicken. Add the salmon and milk and simmer gently 5 minutes until the fish flakes. Stir in the dill and season.

Miso soup with tofu, mushrooms and greens

Miso is a fermented food, and a 2021 Stanford study found that people who ate more fermented foods for 10 weeks had a more diverse gut microbiome and lower markers of inflammation. A warm bowl of miso soup with tofu and greens is one of the easiest ways to add more. Add the miso at the end so you do not boil it.

You will need: 4 cups water or dashi, 4 mushrooms sliced, 7 ounces silken tofu cubed, 2 cups baby spinach or bok choy, 3 tablespoons white miso, 2 scallions sliced.

How to make it: Bring the water or dashi to a simmer and cook the mushrooms for 3 minutes. Add the tofu and greens and heat for 2 minutes. Turn off the heat. Whisk the miso with a ladle of broth until smooth and stir it back in. Top with scallions.

Moroccan chickpea and tomato soup

Inspired by Moroccan harira, this soup is full of chickpeas, lentils, tomatoes and warm spices like turmeric, cumin and cinnamon. Chickpeas and lentils are rich in fiber and plant protein, so one bowl keeps you full for hours. A squeeze of lemon right before serving makes all the flavors pop.

You will need: 1 tablespoon olive oil, 1 onion, 2 celery stalks diced, 1 teaspoon each turmeric, cumin and ginger, 1/2 teaspoon cinnamon, 1 can (28 ounces) crushed tomatoes, 1 can (15 ounces) chickpeas drained, 1/2 cup red lentils, 6 cups broth, cilantro, lemon.

How to make it: Cook the onion and celery in oil for 6 minutes. Stir in the spices for 1 minute. Add the tomatoes, chickpeas, lentils and broth. Simmer 25 minutes until the lentils are soft. Season, then serve with chopped cilantro and a squeeze of lemon.

Black bean and sweet potato soup

This hearty soup is sweet, smoky and full of fiber. Black beans and sweet potatoes are a dream team, and sweet potatoes are rich in beta-carotene. A little cumin and smoked paprika give it a cozy Southwest feel. Top with avocado and a squeeze of lime. Poll: A) Avocado B) Greek yogurt C) Tortilla strips on top?

You will need: 1 tablespoon olive oil, 1 onion, 2 cloves garlic, 1 large sweet potato diced, 2 cans (15 ounces each) black beans drained, 1 teaspoon cumin, 1 teaspoon smoked paprika, 4 cups broth, salt, lime, avocado.

How to make it: Cook the onion in oil for 5 minutes, then the garlic and spices for 1 minute. Add the sweet potato, beans and broth and simmer 20 minutes until tender. Blend about half the soup and stir it back in. Season and top with avocado and lime.

Greek lemon chicken and orzo soup with spinach

Greek avgolemono soup gets its silky body from eggs and lemon whisked into the hot broth. Our version adds a big handful of spinach for extra greens. It is bright, lemony and comforting, like chicken noodle soup with a sunny Mediterranean twist. Have you ever tried a lemon soup before?

You will need: 6 cups chicken broth, 1/2 cup orzo, 2 cups cooked shredded chicken, 2 cups baby spinach, 2 eggs, 1/3 cup lemon juice, salt, pepper, fresh dill.

How to make it: Bring the broth to a boil and cook the orzo 8 minutes. Add the chicken and spinach. Whisk the eggs and lemon juice, then slowly whisk in 2 ladles of hot broth. Pour the mix back into the pot off the heat and stir until silky. Season and add dill.

Mushroom barley soup

Earthy mushrooms and chewy barley make this soup feel hearty without any meat. Barley is rich in fiber, and mushrooms bring antioxidants and deep savory flavor. It thickens as it sits, so add a splash of broth when you reheat it. This one tastes even better on day two.

You will need: 2 tablespoons olive oil, 1 pound mushrooms sliced, 1 onion, 2 carrots, 2 celery stalks diced, 3 cloves garlic, 3/4 cup pearl barley, 8 cups broth, 1 teaspoon thyme, salt, pepper, parsley.

How to make it: Brown the mushrooms in oil for 8 minutes. Add the onion, carrots and celery and cook 5 minutes, then the garlic. Add the barley, broth and thyme. Simmer 40 to 45 minutes until the barley is tender. Season and top with parsley.

Roasted tomato and red pepper soup with olive oil

Roasting tomatoes and red peppers makes them sweet and smoky. Tomatoes are rich in lycopene, an antioxidant, and studies find your body may absorb more of it when tomatoes are cooked with a little olive oil. Pair it with a grilled cheese for a classic cozy dinner. If you love easy soups like this, our anti-inflammatory foods and recipes are worth a look too.

You will need: 2 pounds tomatoes halved, 2 red bell peppers chopped, 1 onion quartered, 4 cloves garlic, 3 tablespoons olive oil, 2 cups vegetable broth, 1 teaspoon dried basil, salt, pepper.

How to make it: Heat the oven to 425 degrees F. Toss the tomatoes, peppers, onion and garlic with olive oil and salt on a sheet pan. Roast 35 minutes until charred at the edges. Blend with the broth and basil until smooth. Warm through and season.

Anti-inflammatory soups for fall: butternut squash and ginger

Butternut squash soup is the taste of fall. The squash is rich in beta-carotene and fiber, and fresh ginger gives it a warm little kick. Roasting the squash first makes it extra sweet and velvety. A swirl of olive oil or a few toasted pumpkin seeds on top is all you need.

You will need: 1 butternut squash (about 3 pounds) peeled and cubed, 1 onion, 2 tablespoons olive oil, 1 tablespoon grated ginger, 4 cups broth, 1/2 teaspoon cinnamon, salt, pepper, pumpkin seeds.

How to make it: Heat the oven to 400 degrees F. Roast the squash and onion with olive oil for 30 minutes until soft. Put them in a pot with the ginger, broth and cinnamon and simmer 10 minutes. Blend until smooth, season, and top with pumpkin seeds.

Anti-inflammatory soups on a budget: lentil and spinach with cumin

Lentils cook fast, cost little and are rich in fiber, protein, iron and folate. This simple soup is warm with cumin and finished with spinach and lemon. A squeeze of lemon adds vitamin C, which may help your body absorb the iron from plant foods. It is one of the most budget friendly anti-inflammatory soups on this list.

You will need: 1 tablespoon olive oil, 1 onion, 2 carrots diced, 3 cloves garlic, 1 1/2 teaspoons cumin, 1 1/2 cups brown or green lentils rinsed, 7 cups broth, 4 cups baby spinach, 1 lemon, salt, pepper.

How to make it: Cook the onion and carrots in oil for 6 minutes. Add the garlic and cumin for 1 minute. Add the lentils and broth and simmer 25 to 30 minutes until tender. Stir in the spinach until wilted. Season and finish with lemon juice.

Chicken and greens soup with turmeric

When you feel run down, a bowl of chicken soup just feels right. This one adds turmeric, ginger and a big handful of greens to a simple chicken broth. Turmeric contains curcumin, which studies link to lower inflammation, and a pinch of black pepper may help your body absorb it. Who made chicken soup for you growing up?

You will need: 8 cups chicken broth, 2 cups cooked shredded chicken, 2 carrots sliced, 2 celery stalks sliced, 1 teaspoon turmeric, 1 tablespoon grated ginger, 2 cups chopped bok choy or kale, black pepper, salt.

How to make it: Bring the broth to a simmer with the turmeric and ginger. Add the carrots and celery and cook 10 minutes. Stir in the chicken and greens and cook 5 minutes until the greens are tender. Season with salt and plenty of black pepper.

Anti-inflammatory soups for meal prep: minestrone loaded with beans

Minestrone is the ultimate clean out the fridge soup. Beans, tomatoes, zucchini, carrots and greens all go in one pot, with a little pasta to make it hearty. It is colorful, rich in fiber and great for meal prep. Poll time: A) With pasta B) With extra beans C) With a spoon of pesto on top?

You will need: 2 tablespoons olive oil, 1 onion, 2 carrots, 2 celery stalks, 1 zucchini diced, 3 cloves garlic, 1 can (28 ounces) diced tomatoes, 1 can (15 ounces) kidney beans drained, 6 cups broth, 1/2 cup small pasta, 2 cups spinach, salt.

How to make it: Cook the onion, carrots and celery in oil for 8 minutes. Add the zucchini and garlic for 2 minutes. Add the tomatoes, beans and broth and simmer 15 minutes. Add the pasta and cook until tender. Stir in the spinach and season.

Creamy broccoli and white bean soup without cream

White beans blend into this soup and make it creamy without any heavy cream. Broccoli is rich in fiber and vitamin C, and the beans add protein so it is filling enough for dinner. A little lemon zest keeps it bright. Kids who say they do not like broccoli might ask for seconds.

You will need: 1 tablespoon olive oil, 1 onion, 2 cloves garlic, 1 1/2 pounds broccoli chopped, 1 can (15 ounces) white beans drained, 4 cups broth, 1 lemon (zest and juice), salt, pepper.

How to make it: Cook the onion in oil for 5 minutes, then the garlic for 1 minute. Add the broccoli, beans and broth and simmer 12 minutes until the broccoli is tender. Blend until smooth. Stir in the lemon zest and juice and season.

Creamy cauliflower soup with a pinch of turmeric

Roasted cauliflower blends into a soup that tastes rich and nutty. A little turmeric adds warm flavor and a golden hint, and black pepper rounds it out. It is light, creamy and full of vegetables, a lovely way to end our list. Which of these anti-inflammatory soups will you make first this week?

You will need: 1 large head cauliflower in florets, 1 onion chopped, 3 tablespoons olive oil, 1 teaspoon turmeric, 1/2 teaspoon cumin, 4 cups vegetable broth, 1/2 cup milk or unsweetened plant milk, salt, black pepper.

How to make it: Heat the oven to 425 degrees F. Toss the cauliflower and onion with olive oil, turmeric, cumin and salt and roast 30 minutes. Simmer with the broth for 10 minutes, then blend until smooth. Stir in the milk, warm through and season with black pepper.