Think of inflammation as your body’s defender against harm like infections or injuries. Inflammation appears as redness, warmth, and swelling where there’s trouble. Your body sends special cells to fix it. But if you have chronic inflammation that sticks around too long or affects your whole body, it can lead to inflammation-related health issues like heart disease, diabetes, and joint pain. So, it’s crucial to control it to stay healthy. It can result in redness or swelling and also lead to fatigue, skin rashes and headaches. But here’s the good news: an anti inflammatory diet and lifestyle can help, and the right foods can make you feel better. Starting with this delicious Anti-Inflammatory Carrot Ginger Soup.
The Best Anti-Inflammatory Carrot Ginger Soup
Give your health the boost it needs with this flavorful, healing carrot ginger soup, packed with anti inflammatory foods like turmeric, ginger, oranges, carrots, and thyme – which we’ll break down here for you! It’s not only a flavorful treat but also gluten-free and dairy-free, making it a perfect addition to your batch-cooked recipes. Indulge in the goodness of this nourishing carrot ginger soup, a tasty weapon in the fight against inflammation.
Anti-Inflammatory Carrot Ginger Soup: Nutrition Facts
This chemical compound gives turmeric its bright yellow hue. It’s best known for its potent anti inflammatory properties and has been effectively used to treat several health conditions, including depression, arthritis, stomach ulcer, ulcerative colitis, non-alcoholic fatty liver disease, allergies, high triglycerides, and more. (1, 2, 3, 4 , 5, 6) Studies have found that curcumin may help fight major depression through several mechanisms, including those associated with monoaminergic (MAO) activity, immune-inflammatory and oxidative and nitrosative stress pathways, hypothalamus-pituitary-adrenal (HPA) axis activity, and neuro progression (7). Keep in mind that turmeric only contains about 3% of absorbable curcumin. You can maximize absorption by pairing turmeric with black pepper. Consider taking a high-quality curcumin supplement if you are using turmeric to help treat any of the disease conditions listed above.
Ginger has a long history of use in alternative medicine. Gingerol is the main bioactive compound responsible for many of ginger’s medicinal properties. Gingerol has powerful anti-inflammatory and antioxidant effects, according to research. It also contains essential nutrients like vitamin C which supports the immune system and potassium which helps regulate blood pressure.
Ginger’s unique properties have been found to effectively treat nausea and vomiting, dysmenorrhea, morning sickness, and rheumatoid arthritis. (8, 9, 10, 11) It may also be helpful in treating diabetes, high blood pressure, IBS, migraines, joint pain, and provide pain relief for other chronic pain, but more research in these areas need to be done. In addition to gingerol, shogaol, paradol, and zingerone are also therapeutic compounds in ginger that give the spice its anti inflammatory effect. (12) Ginger is best when consumed fresh. That said, high-quality supplements and essential oils are also options for higher dose ginger treatments.
Beta-carotene is the pigment that gives plants their yellow and orange color. When ingested, beta-carotene converts to vitamin A, an antioxidant and anti-inflammatory essential nutrient that protects our cells from damage by free radicals. (13) It’s best to get beta-carotene from food because supplements have a high risk of toxicity. Carrots, spinach, sweet potato, pumpkin, and mango are some of the best sources of beta-carotene. Pair these foods with healthy fats to increase the absorption of beta-carotene.
Oranges are among the best sources of vitamin C, a potent anti-inflammatory compound that fights free radicals, supports immunity, and combats cancer. (14) Just one orange gives you more than your Recommended Daily Allowance (RDA) of vitamin C. Recent research has also identified several phytonutrients in oranges that have additional healing properties, including citrus flavanones, herperidin, anthocyanins, hydroxycinnamic acids, and a variety of polyphenols. Most of the phytonutrients in oranges are in the peel and inner white pulp of the fruit, not the liquid orange center. The pulp is a great source of beta-carotene and vitamin C.
Thyme, a member of the mint family, is a popular culinary ingredient that contains potent plant compounds. It possesses anti-inflammatory, antimicrobial, and antioxidant properties that contribute to better health. (15)
The positive effects of thyme can be credited to a variety of polyphenols like thymol, standing out as a powerful antioxidant. Thymol’s role as an antioxidant works against harmful molecules known as free radicals, which are culprits in promoting inflammation and various health issues. Furthermore, thyme is a rich source of essential minerals crucial for overall well-being, including potassium, iron, magnesium, and selenium. In the kitchen, both fresh and dried thyme complements a wide array of dishes. And as a bonus it adds great flavor to meats, stews and pasta dishes and is a go-to herb for enhancing the taste of hearty, tasty soups.
Want to adopt an anti-inflammatory eating routine? Contact us to work with a Culina Health Dietitian and get started on your journey.
Anti Inflammatory Carrot Ginger Soup Recipe
This anti-inflammatory carrot ginger soup is easy and freezer-friendly! You have the option to double the recipe and store leftovers in the freezer for up to three months. The best part? You won’t need any fancy ingredients or complex cooking techniques – it’s simplicity at its finest!
Anti-Inflammatory Carrot Ginger Soup
- 1 medium onion finely chopped
- 2 cloves garlic finely chopped
- 1 tbsp freshly peeled & grated ginger
- 2 tsp ground turmeric
- 1 tsp sea salt
- 1 pinch ground black pepper
- 1 lb carrots peeled and chopped (500g or 7 large carrots)
- 1 cup unsweetened coconut milk
- 3 cups organic vegetable stock or bone broth
- zest and juice of 1 orange
- 2 sprigs fresh thyme
- chopped toasted almonds
- fresh thyme
- coconut yogurt or organic plain Greek yogurt
- In a large saucepan, heat a dash of water over medium heat. Add in chopped onion and sauté until it begins to brown, about 5 minutes. Continue to add some water here and there to avoid sticking, which will help to deglaze the pan and further the caramelization of the onion, without the need of oil. This step is important to allow the full flavor of the onion to develop.
- Add in the garlic, ginger, turmeric, salt, pepper, and orange zest into the onions and continue to sauté the mixture for another 2 minutes.
- Then add in the chopped carrots and sauté for 3 more additional minutes, adding small amounts of water if needed.
- Move on to adding in the organic vegetable stock, coconut milk, and freshly squeezed orange juice. Bring to a boil, then lower to a simmer until the carrots are thoroughly cooked, about 20-25 minutes.
- Reheat back in the saucepan, where you can add in more vegetable stock if you prefer a thinner consistency.
- Divide into bowls and top with recommended optional toppings and enjoy!You can store leftovers in the fridge for up to a week, which makes this recipe great for batch cooking, or freeze for up to 3 months.Feel free to sub fresh ginger for 1 teaspoon of ground ginger, but we recommend using fresh ginger for the best flavor profile.You can add 1-2 scoops of collagen powder to this recipe to make it higher in protein.
- You can store leftovers in the fridge for up to a week, which makes this recipe great for batch cooking, or freeze for up to 3 months.
- Feel free to sub fresh ginger for 1 teaspoon of ground ginger, but we recommend using fresh ginger for the best flavor profile.
- You can add 1-2 scoops of collagen powder to this recipe to make it higher in protein.