Hearty Anti-Inflammatory Soups

What better way to stock up on delicious home cooked meals that you can freeze and reheat quickly than with soup. Here are two vegan soups from our Soulful Soup culinary class that bring rich flavor and plenty of healthy nutrients the body needs. Made without cream, butter and oil, you’ll love the creamy indulgent texture. Both options offer inexpensive ways to nourish your family and can be zipped up in a blender.


Cauliflower is highly anti-inflammatory and rich in antioxidants, a good source of fiber and Vitamins C and K. This low-calorie ingredient helps slow digest and supports weight management.



1 head cauliflower, cut into florets
½ cup pepitas
2 medium onions, sliced thin
2 cups water, reserved from blanching
1-2 garlic cloves
fresh rosemary sprigs, leaves torn
freshly ground black pepper, to taste
sea salt, to taste
Aleppo Pepper as garnish, optional



Bring a large pot of water to medium heat.  Add the cauliflower and turn the heat off to lightly steam.

While cauliflower is steaming, lightly toast pepitas in dry skillet then grind in blender.  Place onion in same skillet and cook until caramel-colored and very soft, about ten minutes.

Place steamed cauliflower and caramelized onions into the blender with the pepitas and add the two cups reserved cooking water.  Add the garlic, rosemary and pepper, blending until smooth.

Taste the soup and season with salt as needed.

Serve warm.


Sweet potatoes come in a variety of colors and are highly nutritious, fiber-rich and packed with antioxidants that protect your body from free radicals and have cancer-fighting properties. Not only do you eat with your eyes, sweet potatoes are support eye health as a good source of beta-carotene. The red curry reduces inflammation and promotes better brain and digestive health.

Fresh Red Curry Paste

1/4 tsp ground coriander
1/4 tsp ground cumin
1/4 tsp ground black pepper
1/2 roasted red bell pepper
1/4 tsp red chili flakes (or red chili pepper)
1/2 tsp lemon zest
1/2 tsp lime zest
1 lime juiced
1 clove roasted garlic
1 tsp fresh ginger
1/8 tsp fresh turmeric
1/2 tsp sea salt
6 green onions

Soup Base

1 roasted sweet potato
1 roasted onion
1/2 roasted red pepper
1/2 C couscous or black lentils (gluten-free)
Micro arugula & flake salt for garnish


In a 350 degree over, roast the red bell peppers and sweet potato until brown and tender.

Place onion in same skillet and cook until caramel-colored and very soft, about ten minutes.

Cook your favorite couscous or black lentils as instructed and set aside.

With a blender or stick blender, combine all of the ingredients for the red curry paste.

Once the paste is smooth, add in the cooked sweet potato, onion and red pepper and blend until creamy.

Taste the soup and season with salt as needed.

In a bowl, place a small amount of cooked couscous or black lentils and then ladle some of the warm soup base. Garnish with micro arugula and a dash of salt.


Filed under Nutrition