Anti-Inflammatory Soup: Vegetable Turmeric Soup

Estimated Reading Time: 2 minutes

One of my favorite fall healing elixirs is healing autumn vegetable turmeric soup. The warm, comforting flavors, therapeutic spices, and lovely golden hue are all things we love.

When the hard-shelled squashes come in the market in the fall, create this dish. Butternut squash has a nutty flavor that pairs well with fennel’s faint anise flavor, creamy cauliflower, and a hint of sweetness. 

It just so happens that this is exactly what your body requires right now to keep your immune system healthy and your digestive fires burning brightly. 

By calming, warming, and lubricating the intestinal walls, they protect your gut against the dry cold of the impending winter.  Cauliflower is a healthy cruciferous vegetable.

Fennel has a licorice or anise-like flavor. It contains digestive-friendly chemicals. Fennel contains anethole, which is the active component. Antimicrobial properties (kills germs).

Quercetin is an antioxidant, antibacterial, and anti-inflammatory flavonoid.

Fennel includes a lot of dietary fiber, so when it goes through the digestive system, it functions like a little brush, sweeping toxins out of the colon.

Apple pectin is a powerful gut wall detoxifier that causes significant and positive changes in gut bacteria. Pectin can be found in the skin of apples, therefore look for organic varieties.

Butternut squash is high in fiber, making it a great veggie for your gut and heart. It contains considerable amounts of potassium, which is crucial for bone health, as well as vitamin B6, which is necessary for the brain and immunological systems to work properly.

Turmeric and ginger, two of my favorite healing spices, are also used in this soup.
Curcumin, a chemical found in turmeric, is a potent anti-inflammatory.It has been found to be an effective component for lowering inflammation, combating infections, and improving immunity in studies.

Curcumin has also been found to improve cognitive function. Turmeric can be used to treat a range of digestive issues, including inflammation of the digestive tract.



  • 2 tablespoons coconut oil or ghee
  • 1 large onion, chopped
  • 2 cloves garlic, coarsely chopped
  • 1 tablespoon chopped fresh ginger or 1/2 teaspoon ginger powder
  • 2 tablespoons chopped fresh turmeric or 2 teaspoons dried turmeric
  • 4 cups butternut squash (1 small)
  • 2 cups fresh fennel, stalks removed, bulb coarsely chopped (1 medium fennel)
  • 2 cups cauliflower, chopped
  • 1 cup organic apple, chopped with peel left on if organic (peel if not organic)
  • 4 cups chicken bone broth or vegetable broth
  • 1/2 teaspoon Celtic sea salt
  • 1/2 teaspoon black pepper
  • Maldon salt flakes, (or any coarse salt), Chipotle powder or smoked paprika for garnish


  1. In a large soup pot, heat the oil over medium high heat.
  2. Add onion and a pinch of salt, sauté for 5 minutes until onion is translucent.
  3. Add garlic, ginger and turmeric.  Sauté 30 seconds until fragrant.  Add the butternut squash, fennel, cauliflower and apple.  Stir to combine.
  4. Season with sea salt and black pepper.  Add stock and cover.  Bring to a boil over high heat and then lower to a simmer.  Cover and simmer for 20 minutes or until the butternut squash is tender.
  5. Transfer to a blender or use an immersion blender and blend until smooth.
  6. Serve warm with a sprinkle of coarse salt and chipotle powder (if you like spicy, I do) or smoked paprika.

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