anti-inflammatory

Power Veggie Soup

Power Veggie Soup

Prep & Cook Time: 30 minutes

Serves: 2–3

Source of: fibre, anti-inflammatory compounds, and plant-based protein

This vibrant blended veggie soup is ideal for a light lunch, especially when you’re feeling heavy or inflamed. It’s easy to digest, warming, and gentle on the gut, but it can be boosted into a full meal with a few simple additions.

It’s packed with root veggies, healing spices like turmeric and ginger, and topped with hemp seeds for a gentle protein boost. Smooth, warm, and easy to digest; it’s like a hug in a bowl.

Ingredients

  • 1 tbsp extra virgin olive oil
  • 1 white onion, roughly chopped
  • 2 garlic cloves, roughly chopped
  • 1/2 tbsp fresh ginger, roughly chopped
  • 1 tsp ground turmeric
  • 1 tsp miso paste
  • 150 g butternut squash, chopped
  • 70 g celeriac, chopped
  • 100 g parsnip, chopped
  • 100 g carrots, chopped
  • 125–175 ml purified water or bone broth (for extra protein & collagen)
  • 30 g shelled hemp seeds
  • Sea salt and freshly ground black pepper, to taste

Method

  1. Boil the vegetables: Add the chopped butternut squash, celeriac, parsnip, and carrots to a large pot. Cover with water and bring to a boil. Lower the heat and simmer for 20–25 minutes, or until the vegetables are soft.
  2. Sauté the aromatics: In a separate pan, heat the olive oil over medium heat. Add the onion and garlic and sauté for about 5 minutes, until translucent. Add the ginger, turmeric, and miso paste and cook for another 3 minutes, stirring until fragrant and combined.
  3. Blend everything together: Transfer all the cooked ingredients to a high-speed blender. Add water or bone broth until the desired consistency, hemp seeds, salt, and pepper. Blend until smooth and creamy. Adjust seasoning to taste.

Serving Tips:

  • This recipe makes 2 generous servings (as a main) or 3 light servings (as a starter).
  • To boost protein and satiety, top with:
    • 1–2 tbsp pumpkin seeds or extra hemp seeds
    • Cooked chicken or turkey breast
    • A drizzle of cold-pressed pumpkin oil or a spoon of plain Greek yogurt
  • Serve with a toasted slice of sourdough bread for a hearty touch.

Nutritional Estimate per Serving (without toppings):

  • Calories: ~180 kcal
  • Protein: ~6–7g
  • Carbs: ~20g
  • Fat: ~8g
  • Fiber: ~5g

(For 3 light servings. Adjust accordingly for 2 larger ones.)

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