Anti Inflammatory Cauliflower Chicken Soup

Anti Inflammatory Cauliflower Chicken Soup

Ingredients:

2 tbsp olive oil

1 medium onion, chopped

2 garlic cloves, minced

1-inch piece fresh ginger, grated

1 tsp ground turmeric

1/2 tsp ground cumin

1/2 tsp ground cinnamon (optional, for extra warmth)

1 medium cauliflower, chopped into florets

4 cups low-sodium chicken broth (or vegetable broth for a vegetarian version)

2 cups cooked chicken, shredded (rotisserie or cooked chicken breast)

1 large carrot, chopped

1 stalk celery, chopped

Salt and pepper, to taste

Fresh lemon juice (optional, for added brightness)

Fresh parsley or cilantro (for garnish)

Optional: A pinch of cayenne pepper for added heat

Instructions:

Sauté the aromatics:

In a large pot, heat the olive oil over medium heat. Add the onion and cook for about 5 minutes until softened.

Stir in the garlic, ginger, turmeric, cumin, and cinnamon (if using). Cook for another 1-2 minutes until fragrant.

Cook the vegetables:

Add the cauliflower florets, carrot, and celery to the pot. Stir well to coat with the spices.

Add the broth:

Pour in the chicken broth, bring the soup to a boil, then reduce the heat to a simmer. Let it cook for 15-20 minutes, or until the cauliflower and carrots are tender.

Add chicken:

Stir in the cooked chicken and continue to simmer for another 5 minutes to heat through.

Blend (optional):

For a creamy texture, you can use an immersion blender directly in the pot to blend part or all of the soup, or transfer a portion of the soup to a blender, blend, and return it to the pot. This step is optional based on your preference for texture.

Season and finish:

Taste the soup and add salt, pepper, and a squeeze of fresh lemon juice to brighten it up. For a bit of extra heat, add a pinch of cayenne pepper.

Serve:

Ladle the soup into bowls and garnish with fresh parsley or cilantro.

Tips for Making Anti-Inflammatory Cauliflower Chicken Soup:

Use Fresh Ingredients: Fresh garlic, ginger, and turmeric will provide the most potent anti-inflammatory benefits. If you don’t have fresh turmeric, ground turmeric works well, but fresh packs a more vibrant punch.

Adjust Spice Levels: If you like heat, feel free to add a pinch of cayenne pepper to boost the soup’s anti-inflammatory properties and give it a little kick.

Customize the Vegetables: You can add other anti-inflammatory vegetables like spinach, kale, or zucchini. Just make sure to adjust the cooking time accordingly for softer vegetables.

Make it Creamy: For a creamier texture without dairy, blend part or all of the soup after cooking. You can also add a bit of coconut milk for richness and additional anti-inflammatory benefits.

Use Bone Broth: For even more anti-inflammatory properties and a boost of collagen, opt for bone broth instead of regular chicken broth.

Store Properly: This soup stores well in the refrigerator for 3-4 days. It also freezes well for up to 3 months, so it’s a great meal prep option!

Nutrition

Protein: 20-25g (from chicken)

Carbohydrates: 15-20g (from vegetables like cauliflower, carrots, and celery)

Fiber: 5-6g

Fat: 10-15g (from olive oil and chicken)

Vitamin C: 30-40% of your daily value (mainly from cauliflower, garlic, and ginger)

Vitamin A: 80-90% of your daily value (from carrots)

Iron: 10-15% of your daily value

This soup is a great meal for general health and inflammation reduction because it is high in vitamins and minerals. It is a filling and healthy choice for lunch or dinner because it is low in calories and high in protein and fiber.