Anti-Inflammatory Golden Soup

March 2, 2023 / by
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This nourishing Anti-Inflammatory Golden Soup is an easy go-to during cold and flu season when you want to boost your immune system. With healthy ingredients and whole foods, this one-pot soup is delicious, filling, and perfect for the winter time.

Whenever I’m starting to feel a cold come on or am flat-out sick, I make this delicious soup that feels like a hug in every spoonful. With nourishing ingredients, this Anti-Inflammatory Golden Soup is loaded with healing properties that makes it the best immune boosting recipe. 

I was making all the anti-inflammatory recipes I could get my hands on during the third trimester of my pregnancy, and this is one of my favorites! 

I love sharing recipes that truly fuel and protect your body because it’s so personal to me. 

When I got sick in my 20s and the doctors could not figure out how to help, I turned to clean eating. I educated myself and turned my entire life around simply by eating whole foods. There was a massive and noticeable shift in my physical and mental health and the answer was in my kitchen the whole time.

That’s why I love this easy Anti-Inflammatory Golden Soup recipe that includes ginger, turmeric, cumin, and whole foods that work in overtime for your mind-body health.

Your immune system becomes activated when your body comes into contact with anything foreign. Think chemicals, plant pollen, bacteria, and so on.

When your immune system recognizes these types of foreign bodies, it goes into protection mode and triggers a process called inflammation. In general, this is a good thing. However, if inflammation persists over and over again, (such as when you eat inflammatory foods) then you become susceptible to chronic inflammation, which can lead to a number of health issues. 

According to Harvard, one of the best ways to reduce inflammation in your body is not through pharamaceuticals, but through food. 

You can limit or eliminate inflammatory foods, such as refined carbohydrates, fried foods, sugar-sweetened beverages, red and processed meats, and shortening and integrate more anti-inflammatory foods like tomatoes, olive oil, green leaft vegetables, nuts, fatty fish, fruits, and more.

Health Benefits of this Anti-Inflammatory Golden Soup

The ingredients in this soup have nutrients that contain properties known to ease inflammation. Here’s a look at some of the key ingredients


In addition to adding a delicious flavor to any dish, one raw clove of garlic is packed with vitmains and minerals like manganese, selenium, vitamin C, vitamin B6 and fiber. It also contains a good amount of calcium, copper, potassium, phosphorus, iron and vitamin B1.

Research done on the effects of garlic also indicate that it elicits anti-inflammatory immune responses. Many people also say that if you feel a cold coming on, adding a little more garlic to your meals might ease your symptoms.

Although there is not much scientific evidence to back that part up, a little extra garlic can never hurt when you’re in the height of cold and flu season.


Ginger is famously known for its digestive and metabolic benefits. It is known to ease bloating and gas as well as nausea relief. In fact, the American Academy of Obstetrics and Gynecology mentions ginger as an acceptable natural remedy for nausea and vomiting if you’re suffering from morning sicknesss.

Ginger also contains over 400 natural compounds and some are anti-inflammatory, making it a great option to throw in for an immune-boosting soup recipe like this one.


Turmeric is a common spice in India and has been used for centuries as an ayurvedic treatment for inflammatory diseases. It is the ingredient in this Anti-Inflammatory Golden Soup that makes it golden

Western research also confirms that the active components found in turmeric – curcumin and curcuminoids – has anti-inflammatory properties. Moreover, the spice is promoted as a dietary supplement for a variety of conditions, including arthritis, digestive disorders, respiratory infections, allergies, liver disease, depression, and many others.


Cumin and cumin seeds are another important Indian spice that is known to boost immunity. The spice has anti-bacterial and anti-microbial properties that help reduce food-borne infections and fight inflammation.


Of course, all the other whole foods and ingredients in this Anti-Inflammatory Golden Soup such as carrots, celery, potatoes, quinoa, chickpeas, spinach, and more offer nutritional value. 

In combination, you get a fantastic meal that protects your body and tastes incredible. The best part is you can make this in one large soup pot or Instant Pot and you can store this in your fridge for up to a week!

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Anti-Inflammatory Golden Soup

  • Author: Garianne Gagliardi
  • Total Time: 30 mins


  • 1 small onion, finely chopped
  • 1 tbsp extra-virgin olive oil or coconut oil
  • 3 carrots, chopped
  • 2 celery stalks, chopped
  • 2 cloves garlic, minced
  • 1 tbsp ground cumin
  • 1 tbsp ground turmeric
  • 1 tsp ground ginger
  • 56 cups veggie stock
  • 1 bag of golden potatoes (or a sweet potato)
  • 1 can organic chickpeas, rinsed
  • 1/4 cup dry quinoa
  • 2 cups spinach
  • 1/3 cup full fat coconut milk
  • sea salt and pepper to taste


  1. In a large soup pot, heat oil to medium. Add onions + garlic and saute for 5 minutes.
  2. Add carrots and celery, saute for another 5 minutes. Then add all the spices and saute for a minute.
  3. Next add the veggie stock and then the potatoes. Bring to a soft boil, add quinoa and reduce to a simmer until quinoa is fully cooked about 15 minutes. Add canned chicks peas and let simmer another 5 minutes.
  4. Add coconut milk and spinach just before serving. Garnish with fresh herbs of your choosing.
  5. Keep in fridge for up to a week!
  • Prep Time: 10
  • Cook Time: 10
  • Category: Lunch, Dinner


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Hi, I’m Garianne

A content creator, food lover, and mom. I’m so glad you’re here! This is where you can find all my healthy recipes and kitchen products I love.

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