10 Anti-Inflammatory Soup Recipes You’ll Want All Year Long

Anyone can experience short-term inflammation after being hurt in some way. These types of inflammation usually resolve over time without causing lasting effects. However, long-term or chronic inflammation can increase your risk of developing certain illnesses. If you’re already living with certain diseases, you can also benefit from keeping inflammation in check. Incorporating anti-inflammatory foods into your diet is one way you can do that. 

Why It’s Important to Manage Inflammation

One of the main reasons doctors recommend that you reduce inflammation in your body is that it has been associated with the development of different diseases. You have an increased risk of having certain cancers, cardiovascular disease, metabolic diseases like diabetes, autoimmune diseases such as psoriasis, lupus, and rheumatoid arthritis, and gastrointestinal diseases like Crohn’s disease and irritable bowel syndrome (IBS). Chronic inflammation has also been linked to more depressive or anxiety episodes, as well as degenerative illnesses such as Alzheimer’s disease.   Although chronic inflammation can wreak havoc in your body, that doesn’t mean it’s easy to spot. Unlike acute or short-term inflammation, where you can typically see where the swelling is happening, the chronic kind can have different symptoms. A few of the issues you may experience include stomach pain, chest pain, fatigue, trouble sleeping, an unexplained fever, regular joint pain, an unexplained rash, mouth sores, constipation, diarrhea, acid reflux, increased mental health episodes, and frequent infections. It’s important to note that various factors can contribute to inflammation in the body. The list can include chronic stress, living a sedentary life, having an unbalanced gut microbiome, being overweight, eating highly inflammatory foods, not sleeping well, smoking, and regularly drinking too much alcohol.  Certain illnesses can also increase inflammation in your body. For example, hidradenitis suppurativa (HS) is characterized by small, painful lumps that form under the skin. These lumps typically form wherever skin rubs together and can heal slowly. For many people with HS, these lumps can cause tunnels to form under the skin. They may also experience scarring and the leakage of pus from bumps or sores. Despite what it looks like, HS is more influenced by inflammation than infection. It’s caused by an overreaction of the immune system that can also lead to other symptoms such as joint pain and fatigue.  RELATED: The Best Soups to Kickstart Your Immune System

10 Soup Recipes That Can Help

1. White Bean Soup

Servings: 6 Ingredients

• 2 tablespoons unsalted butter
• 1 medium yellow onion, finely chopped (about 1 cup)
• 3 cloves garlic, finely chopped (about 1 tablespoon)
• 1 teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon crushed red pepper
• ½ cup chopped, drained, julienne-cut sun-dried tomatoes in oil with herbs
• 1 tablespoon lemon juice
• 2 (15-ounce) cans no-salt-added white beans, rinsed
• 4 cups unsalted vegetable broth
• ½ cup heavy cream
• 2 tablespoons cream cheese, softened
• 1 (5-ounce) package baby spinach (about 5 packed cups)
• 1¼ cups grated Parmesan cheese, divided
• ¼ cup chopped fresh basil

Method:

1. Melt 2 tablespoons butter in a large Dutch oven over medium heat. Add chopped onion. Cook, stirring occasionally, until softened, about 3 minutes. Add chopped garlic, 1 teaspoon oregano, ½ teaspoon salt and ¼ teaspoon crushed red pepper; cook, stirring constantly, until fragrant, about 20 seconds. Add ½ cup chopped sun-dried tomatoes; cook, stirring, until slightly darkened, about 2 minutes. Add 1 tablespoon lemon juice; stir until absorbed, about 20 seconds.
2. Stir in rinsed beans and 4 cups broth. Bring to a lively simmer over medium-high heat. Stir in ½ cup cream and 2 tablespoons cream cheese. Cook, stirring, until the cream cheese is melted, 2 to 3 minutes.
3. Add 5 ounces spinach. Cook, stirring occasionally, until wilted, about 2 minutes. Remove from heat. Add 1 cup Parmesan; stir until melted.
4. Divide the soup among 6 bowls. Top with ¼ cup basil and the remaining ¼ cup Parmesan.

2. Chickpea Soup

Servings: 6 Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 medium yellow onion, chopped (about 1½ cups)
• 3 large cloves garlic, finely chopped (about 2 tablespoons)
• 2 tablespoons no-salt-added taco seasoning
• ⅛ teaspoon salt
• 4 cups vegetable broth
• 2 (15-ounce) cans no-salt-added chickpeas, rinsed (about 3 cups)
• 2 small sweet potatoes, scrubbed and chopped (about 2 cups)
• 1 (14.5-ounce) can no-salt-added fire-roasted diced tomatoes
• 1 (8-ounce) package cream cheese, softened
• 1 (5-ounce) package baby spinach (about 5 packed cups)
• Fresh cilantro leaves for garnish (optional)
• Tri-colored tortilla strips for garnish (optional)

Method:

1. Heat 2 tablespoons oil in a large saucepan over high heat. Add chopped onion, chopped garlic, 2 tablespoons taco seasoning and ⅛ teaspoon salt. Cook, stirring often, until fragrant and the onion starts to soften, 3 to 5 minutes.
2. Stir in 4 cups broth, the rinsed chickpeas, chopped sweet potatoes and diced tomatoes. Cover and bring to a boil over high heat. Reduce heat to maintain a lively simmer; cook, covered and stirring occasionally, until the sweet potatoes are tender, 8 to 10 minutes.
3. Stir in the softened cream cheese. Return to a lively simmer. Stir in 5 ounces baby spinach; cook until wilted.
4. Divide the soup among 6 bowls. Garnish with cilantro and tortilla strips, if desired.

3. Garlic and Cabbage Soup

Servings: 4 Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 small yellow onion, chopped (about 1 cup)
• 5 cloves garlic, thinly sliced (3 tablespoons)
• 4 cups chopped green cabbage
• 1 teaspoon dried oregano
• ½ teaspoon ground pepper, plus more for garnish
• 4 cups reduced-sodium vegetable broth or no-chicken broth
• 1 (15-ounce) can no-salt-added cannellini beans, rinsed
• ¼ cup grated Parmesan cheese
• 1 large egg
• 2½ tablespoons lemon juice
• 2 tablespoons chopped fresh dill, plus more for garnish
• ¼ teaspoon salt

Method:

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1. Heat 2 tablespoons oil in a large Dutch oven over medium heat. Add chopped onion and sliced garlic. Cook, stirring occasionally, until softened and fragrant but not browned, about 4 minutes. Add 4 cups cabbage, 1 teaspoon oregano and ½ teaspoon pepper; cook, stirring occasionally, until the cabbage starts to soften, about 3 minutes.
2. Add 4 cups broth and the rinsed beans; increase heat to high and bring to a boil. Reduce heat to medium, cover and cook, stirring occasionally, until the cabbage is tender, about 8 minutes.
3. Meanwhile, whisk ¼ cup Parmesan, 1 egg and 2½ tablespoons lemon juice in a medium heatproof bowl. While whisking constantly, drizzle about ½ cup of the hot soup broth into the egg mixture until completely incorporated. Repeat once more.
4. Remove the soup from the heat; whisk in the tempered egg mixture. Stir in 2 tablespoons dill and ¼ teaspoon salt. Divide among 4 bowls; garnish with additional dill, if desired.

4. Veggie Soup

Servings: 6 Ingredients

• 5 tablespoons extra-virgin olive oil, divided
• 1 medium yellow onion, chopped (about 1½ cups)
• 3 cloves garlic, minced
• 2 teaspoons minced fresh ginger
• ½ teaspoon salt, divided
• 1½ tablespoons curry powder
• 1 tablespoon ground turmeric
• 8 cups lower-sodium vegetable broth
• 1 ⅔ cups dry red lentils
• 1 medium sweet potato, peeled and cubed (½-inch; about 2 cups)
• 2 medium carrots, chopped (about 1½ cups)
• 1 teaspoon paprika
• ½ teaspoon fennel seeds
• 2 (13.5-ounce) cans light coconut milk, well shaken and stirred
• 1½ tablespoons lemon juice, plus more to taste
• Chopped fresh cilantro for garnish (optional)

Method:

1. Heat 3 tablespoons oil in a large saucepan over medium-high heat. Add chopped onion, minced garlic, 2 teaspoons ginger and ¼ teaspoon salt. Cook, stirring often, until the onion starts to soften, about 5 minutes. Add 1½ tablespoons curry powder and 1 tablespoon turmeric. Cook, stirring constantly, until fragrant, about 1 minute.
2. Add 8 cups broth, 1⅔ cups lentils and the remaining ¼ teaspoon salt; bring to a boil over medium-high heat. Reduce heat to medium-low; simmer, stirring occasionally, until the lentils start to soften, about 15 minutes. Add cubed sweet potato and chopped carrots; simmer, stirring occasionally, until the sweet potatoes and carrots are tender, 14 to 16 minutes.
3. Meanwhile, heat the remaining 2 tablespoons oil in a small saucepan over medium heat. Stir in 1 teaspoon paprika and ½ teaspoon fennel seeds; remove from heat. Transfer to a small bowl.
4. Working in 2 batches, transfer half of the lentil mixture to a blender. Secure lid on blender and remove the center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth, about 45 seconds. (Use caution when pureeing hot liquids.) Return the mixture to the large saucepan. Repeat with the remaining lentil mixture.
5. Add well-stirred coconut milk to the pureed lentil mixture; bring to a gentle simmer over medium-low heat. Stir in 1½ tablespoons lemon juice. Season with additional lemon juice to taste. Ladle the soup into 6 bowls and drizzle with the reserved paprika-oil mixture. Garnish with cilantro, if desired.

RELATED: 5 Healthy Soups To Try This Winter

5. Black Bean Soup

Servings: 6 Ingredients

• 4 cups unsalted vegetable broth
• 2 (15-ounce) cans no-salt-added black beans, rinsed (about 3 cups)
• 1 (10-ounce) package frozen chopped sweet potatoes (about 2 cups), thawed 
• 1 (15-ounce) can no-salt-added fire-roasted diced tomatoes
• 1 medium yellow onion, chopped (about 1 cup)
• 1 cup frozen corn
• 1 tablespoon refrigerated garlic paste
• 1 teaspoon salt-free taco seasoning
• ½ teaspoon salt
• ½ teaspoon ground chipotle
• ¼ teaspoon ground pepper
• 1 (8-ounce) package cream cheese, cut into pieces, softened
• Fresh cilantro leaves for garnish (optional)

Method:

1. Stir 4 cups broth, the rinsed beans, the thawed sweet potatoes, 1 can tomatoes, the chopped onion, 1 cup corn, 1 tablespoon garlic paste, 1 teaspoon taco seasoning, ½ teaspoon salt, ½ teaspoon chipotle and ¼ teaspoon pepper together in a large Dutch oven. Cover and bring to a boil over high heat..
2. Uncover, reduce heat to medium and cook, undisturbed, until the sweet potatoes are tender, about 10 minutes.
3. Stir in softened cream cheese. Bring to a lively simmer, uncovered, over medium heat; simmer for 5 minutes, stirring occasionally, until smooth and the flavors meld. Divide among 6 bowls. Garnish with cilantro, if desired.

6. Chicken Fajita Soup

Servings: 6 Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 cup chopped yellow onion 
• 1 cup chopped red bell pepper 
• 1 cup chopped yellow bell pepper
• 1½ tablespoons minced garlic 
• 2½ teaspoons chili powder
• 1½ teaspoons ground cumin
• 1 teaspoon smoked paprika
• ½ teaspoon dried oregano
• ½ teaspoon salt
• 4 cups reduced-sodium chicken broth
• 2 (14.5-ounce) cans fire-roasted diced tomatoes, undrained
• 1 (15-ounce) can no-salt-added black beans, rinsed
• ⅓ cup chopped fresh cilantro
• 2 tablespoons lime juice
• 2 cups shredded rotisserie chicken
• 3 tablespoons reduced-fat sour cream
• 6 tablespoons tricolor tortilla strips
• 1 avocado, sliced

Method:

1. Heat 1 tablespoon oil in a large pot over medium heat. Add 1 cup each onion, red bell pepper and yellow bell pepper; cook, stirring occasionally, until softened, about 5 minutes. Add 1½ tablespoons garlic, 2½ teaspoons chili powder, 1½ teaspoons cumin, 1 teaspoon paprika and ½ teaspoon each oregano and salt; continue cooking, stirring constantly, until fragrant, 1 to 2 minutes.
2. Stir in 4 cups broth, 2 cans undrained tomatoes, 1 can rinsed black beans, ⅓ cup cilantro and 2 tablespoons lime juice; reduce heat to medium-low and simmer, uncovered and stirring occasionally, until the flavors meld, about 20 minutes. Stir in 2 cups shredded chicken; simmer, undisturbed, for 5 minutes.
3. Ladle the soup into 6 bowls. Divide 3 tablespoons sour cream, 6 tablespoons tortilla strips and avocado slices among the bowls before serving.

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7. Lemon Chicken Soup

Servings: 4 Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 small yellow onion, finely chopped (about 1 cup)
• 4 cloves garlic, minced
• 1 (2-inch) piece fresh ginger, peeled and cut into matchsticks
• 1 bay leaf
• 1 teaspoon ground turmeric
• ½ teaspoon ground coriander
• ½ teaspoon salt
• ¼ teaspoon ground pepper
• 4 (6-ounce) bone-in, skin-on chicken thighs, trimmed
• 5 cups unsalted chicken broth
• 2 medium sweet potatoes, scrubbed and sliced into ½-inch-thick half-moons (about 4 cups)
• 5 ounces packed baby kale (5 ounces)
• 2 tablespoons fresh lemon juice, plus more to taste

Method: 

1. Heat 2 tablespoons oil in a large saucepan or medium Dutch oven over medium heat. Add chopped onion, minced garlic and cut ginger; cook, stirring often, until the onion softens and starts to brown, 6 to 8 minutes. Add 1 bay leaf, 1 teaspoon turmeric, ½ teaspoon each coriander and salt and ¼ teaspoon pepper; cook, stirring constantly, until fragrant, about 1 minute. 
2. Add trimmed chicken, 5 cups broth and sliced sweet potatoes; bring to a vigorous simmer over high heat.  Reduce heat to medium-low and simmer, stirring occasionally, until the sweet potatoes are tender but not falling apart, and an instant-read thermometer inserted into the thickest portion of chicken reads at least 165°F, 15 to 18 minutes.
3. Transfer the chicken to a plate to cool slightly, about 5 minutes. Remove and discard the bay leaf. Meanwhile, add 5 cups kale to the soup; cook, stirring constantly, until just wilted, about 1 minute. Remove from heat.
4. Remove and discard skin and bones from the chicken; shred the chicken. Stir 2 tablespoons lemon juice and the shredded chicken into the soup. Season with additional lemon juice to taste.

8. Roasted Vegetable Soup

Servings: 4 Ingredients

• 1 small sweet potato, peeled and cut into 1-inch pieces (about 1½ cups)
• 1 small Gala apple, peeled and cut into 1-inch chunks (about 1 heaping cup)
• 1 small leek, white and light green parts only, halved lengthwise, sliced into 1-inch-thick half-moons and rinsed well (about 1 cup)
• 1 pint cherry tomatoes (about 2 cups)
• 2 medium carrots, peeled and cut into 1-inch pieces (about 1 cup)
• 3 medium scallions, trimmed and cut into 1-inch pieces (about 1 cup)
• 2 tablespoons thinly sliced fresh ginger
• 6 large cloves garlic, smashed
• 2 tablespoons extra-virgin olive oil
• 2 teaspoons ground coriander
• 4 cups unsalted vegetable broth or no-chicken broth
• 1 (15-ounce) can no-salt-added chickpeas or white beans, rinsed
• 1½ tablespoons white miso
• 2 teaspoons sambal oelek
• 1 (14-ounce) can coconut milk
• 1½ tablespoons aged sherry vinegar
• ½ teaspoon cracked pepper
• ½ teaspoon salt
• Lime wedges for serving (optional)

Method:

1. Preheat oven to 450°F. Combine sweet potato, apple, leek, 1 pint cherry tomatoes, carrots, scallions, 2 tablespoons ginger, smashed garlic cloves, 2 tablespoons oil and 2 teaspoons coriander in a large bowl; toss to coat. Transfer to a large rimmed baking sheet. Roast, stirring once, until tender and browned, 25 to 30 minutes.
2. Working in batches as needed, transfer the roasted vegetables to a blender; add 4 cups broth, chickpeas (or white beans), 1½ tablespoons miso and 2 teaspoons sambal oelek. Secure the lid on the blender; remove the center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth, about 1 minute, 30 seconds. Add 1 can coconut milk and 1½ tablespoons vinegar; process until incorporated and smooth, about 10 seconds.
3. Transfer the soup to a medium saucepan; cook over medium heat until steaming and warmed through.
4. Sprinkle with ½ teaspoon each cracked pepper and salt. Serve with lime wedges, if desired.

9. Chickpea and Kale Soup

Servings: 4 Ingredients

• 1 tablespoon oil from sun-dried tomato jar
• ½ cup chopped drained julienne-cut sun-dried tomatoes in oil with herbs
• 1 tablespoon unsalted butter
• 1 large shallot, chopped (about ½ cup)
• 2 tablespoons unsalted tomato paste
• 4 cloves garlic, minced
• 2 (15-ounce) cans no-salt-added chickpeas, rinsed
• 6 cups unsalted vegetable broth
• 1 small bunch Tuscan kale, stemmed and roughly chopped (about 3½ packed cups)
• ½ teaspoon salt
• ½ cup grated Parmesan cheese, divided
• ⅓ cup heavy cream
• 2 ounces cream cheese (¼ cup), cubed and softened
• 2 tablespoons chopped fresh basil, plus small leaves for garnish

Method:

1. Heat 1 tablespoon sun-dried tomato oil and 1 tablespoon butter in a large Dutch oven over medium heat until melted and shimmering. Add chopped shallot. Cook, stirring often, until softened, 2 to 3 minutes.
2. Stir in ½ cup sun-dried tomatoes, 2 tablespoons tomato paste and the minced garlic. Cook, stirring constantly, until the tomatoes are slightly broken down and deep red in color, about 2 minutes.
3. Stir in rinsed chickpeas, 6 cups broth, chopped kale and ½ teaspoon salt. Bring to a boil over medium heat. Cook, uncovered and stirring occasionally, until the kale is tender and the mixture is slightly reduced, 15 to 20 minutes.
4. Remove from heat. Add 6 tablespoons Parmesan, ⅓ cup cream and the cubed cream cheese. Stir until melted and combined, about 1 minute.  Stir in 2 tablespoons basil. Divide among 4 bowls; top with the remaining 2 tablespoons Parmesan. Garnish with basil leaves, if desired.

10. Mediterranean Soup

Servings: 6 Ingredients

• 2 (14.5-ounce) cans no-salt-added fire-roasted diced tomatoes, undrained
• 3 cups low-sodium vegetable broth
• ¾ cup chopped carrot
• 4 cloves garlic, minced
• 2 teaspoons dried oregano
• ¾ teaspoon salt
• ¼ teaspoon crushed red pepper
• ¼ teaspoon ground black pepper
• 1 (15-ounce) can no-salt-added chickpeas, rinsed, divided
• 1 bunch lacinato kale, stemmed and chopped (about 8 cups)
• Fresh basil leaves, torn if large, for garnish (optional)

Method:

1. Combine 2 cans diced tomatoes, 3 cups broth, ¾ cup carrot, the minced garlic, 2 teaspoons oregano, ¾ teaspoon salt, ¼ teaspoon crushed red pepper and ¼ teaspoon ground black pepper in a 4-quart slow cooker. Cover and cook on Low for 6 hours.
2. Measure ¼ cup of the cooking liquid from the slow cooker into a small bowl. Add 2 tablespoons chickpeas. Mash with a fork until smooth.
3. Add the mashed chickpeas, chopped kale, and the remaining whole chickpeas to the mixture in the slow cooker. Stir to combine. Cover and cook on Low until the kale is tender, about 30 minutes.
4. Ladle the stew into 6 bowls. Garnish with basil, if desired.

Whether or not you’re dealing with a chronic illness, you can have chronic inflammation without knowing. The best thing to do is watch out for the symptoms while adding anti-inflammatory foods to your diet. If you have any concerns about changing your diet or chronic inflammation, it’s best to talk to your doctor. f