Turmeric Ginger Butternut Squash Soup

turmeric ginger butternut squash soup recipe

When it comes to Anti-Inflammatory soups, this Turmeric Ginger Butternut Squash one is πŸ’―! Packed with anti-inflammatory ingredients and vegan (unless you want to add some shredded chicken!), this will warm you right up in those cold fall and winter months and keep you cozy!

Ingredients

Butternut squash

This fall and winter squash has a creamy texture when pureed, and is packed full of phytochemicals. They can be a little intimidating to cook the first time, but once you’ve done it, you’ll see it’s no problem.

Baby Spinach

Baby greens like this are amazing ways to get in your calcium, folate, iron, and other minerals and vitamins. Also, since it’s cooked in this butternut squash soup, you’ll absorb more calcium and iron.

Turmeric and Ginger

Both of these ingredients are well known for their anti-inflammatory properties.

Lentils

Lentils are a staple of the Mediterranean diet, and I love the use of them in this recipe because they add some plant-based protein and fiber. This helps prevent blood sugar spikes, which also helps stave off chronic inflammation.

Instructions

  1. Preheat oven to 400 F, cut butternut squash in half and lay it facing downward on a pan covered in foil. Cook for 40 minutes.
  2. In a large pot, drizzle oil and add onion, garlic, and ginger. Cook until the onions are clear, stirring often.
  3. Pour in the milk, broth, and lentils, and stir. Bring to a boil over medium-high heat and then reduce heat, cover and simmer for 20 minutes, until lentils are cooked through.
  4. When the squash is finished cooking, remove from oven, spoon out and discard seeds. Then scoop out the flesh and place in a high-powered blender.
  5. Add half of the soup mixture into blender and puree until smooth. Pour back into the soup pot.
  6. Stir in the baby spinach and simmer until the spinach is wilted.
  7. Divide into bowls, serve, and enjoy!

Notes

*Save some time by buying butternut squash already cubed and steaming it to get it soft enough to puree.

*Kale can be subbed in for the baby spinach.

*If you like your soup to feel ‘chunkier’, cook the lentils and add them AFTER you puree the other ingredients. This may also help to have an even lower blood sugar response.

fall anti inflammatory meal prep guide pdf
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Turmeric Ginger Butternut Squash Soup

This delicious and cozy anti-inflammatory soup really should be a staple in your household in the fall and winter months. Chock full of anti-inflammatory ingredients, this butternut squash soup will also give you an injection of vitamins and minerals.

  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 4 1x
  • Category: Main Course

Ingredients

Units Scale
  • 1 1/2 TBSP avocado oil (or virgin coconut oil (unrefined))
  • 3 cloves garlic (minced)
  • 1 TBSP ginger (fresh, grated)
  • 1 yellow onion (chopped)
  • 1 butternut squash (or 5 cups (for 4 servings))
  • 1 tsp turmeric (dried)
  • 1 3/4 cup almond milk (unsweetened)
  • 4 cups vegetable broth (low sodium)
  • 1 cup green lentils (dry, rinsed)
  • 3 cups baby spinach
  • 1/2 cup apple cider vinegar (or lemon juice)

Instructions

  1. Preheat oven to 400 F, cut butternut squash in half and lay it facing downward on a pan covered in foil. Cook for 40 minutes.
  2. In a large pot, drizzle oil and add onion, garlic, and ginger. Cook until the onions are clear, stirring often.
  3. Pour in the milk, broth, and lentils, and stir. Bring to a boil over medium-high heat and then reduce heat, cover and simmer for 20 minutes, until lentils are cooked through.
  4. When the squash is finished cooking, remove from oven, spoon out and discard seeds. Then scoop out the flesh and place in a high-powered blender.
  5. Add half of the soup mixture into blender and puree until smooth. Pour back into the soup pot.
  6. Stir in the baby spinach and simmer until the spinach is wilted.
  7. Divide into bowls, serve, and enjoy!

Notes

*Save some time by buying butternut squash already cubed and steaming it to get it soft enough to puree.

*Kale can be subbed in for the baby spinach.

*If you like your soup to feel ‘chunkier’, cook the lentils and add them AFTER you puree the other ingredients. This may also help to have an even lower blood sugar response.

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, nightshade-free, Sugar-Free, Vegan

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turmeric ginger butternut squash soup

Simple Roasted Tomato Soup (Easy, Vegan + Healthy)

When it comes to easy and nutritious, nothing comes closer than this simple roasted tomato soup. Not only is it full of phytonutrients from tomatoes, onion, and bell peppers, it’s also a great cold-weather comfort food.

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Simple Roasted Tomato Soup

  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 8 1x
  • Category: Main Course

Ingredients

Units Scale
  • 2 28 oz Canned tomatoes (Italian, San Marzano)
  • 1 yellow onion (loosely chopped)
  • 1 red bell pepper (chopped and de-seeded)
  • 3 TBSP olive oil
  • 1 1/2 tsp salt (to taste)
  • 1 1/2 tsp black pepper (to taste)
  • 3 garlic cloves (chopped)
  • 5 cups low-sodium chicken broth (or vegetable broth for vegan version)
  • 2 TBSP fresh basil (chopped)
  • 2 TBSP fresh parsley (chopped)

Instructions

  1. Drizzle olive oil in large pot over medium-high heat. Add onions and bell pepper and cook until tender.
  2. Add garlic and cook about 5 more minutes.
  3. Pour canned tomatoes into a high-powered blender. Add onion, pepper, and garlic mixture.
  4. Pulse until smooth, then pour back into large pot. Add broth.
  5. Simmer soup about 5 minutes, then add basil and parsley.

Notes

Notes:

Top with organic sour cream or plant-based sour cream (optional).

Add a grilled cheese sandwich with grain-free bread (optional).

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Sugar-Free, Vegan

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Share a photo and tag us @truewell.co β€” we can’t wait to see what you’ve made!

simple roasted tomato soup recipe vegan easy healthy

Creamy Collard Greens Soup

Being from the South, I’ve had my fair share of collard greens as a kid–but never collard greens soup. Well, I’ve had my fair share of adults trying to get me to eat my collard greens as a kid. I was never a huge fan (being more of the ‘addicted to sugar‘ type).

creamy collard greens soup recipe anti-inflammatory vegan

But as an adult? Not only do I know the superpower of greens, I’ve experimented through the years to see what works, what doesn’t, and what I can tolerate in the name of getting needed nutrients and fiber into my body. (Cause my body does so much better when I’m taking care of it this way!)

creamy collard greens soup recipe anti-inflammatory vegan

This Creamy Collard Greens Soup recipe is not only right up there with ‘what works’, but my kids didn’t even know the difference between this and the broccoli-potato soup they regularly order at the steakhouse down the road. (Win for Mama!!)

So technically potatoes aren’t necessarily ‘frowned upon’ in an anti-inflammatory diet (unless you have to avoid nightshades). But what does happen is that they’re such a high-glycemic vegetable that it can raise blood sugar levels. High blood sugar is inflammatory.

That being said, I’ve been able to sub in butternut squash repeatedly on recipes (like this one) and my kids didn’t even know! They thought they were orange-y potatoes!

creamy collard greens soup recipe anti-inflammatory vegan

So without further ado, the collard green soup that my kids think is full of potatoes… (and other greens they think are NOT collards)… 😁

The printable recipe is below, and it’s also featured in our Winter Freestyle Meal Prep session (check it out and get the printable guide!)

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Creamy Collard Greens Soup

  • Prep Time: 25 minutes
  • Cook Time: 10 minutes
  • Total Time: 35 minutes
  • Yield: 6 1x
  • Category: Main Course

Ingredients

Units Scale
  • 1 butternut squash
  • 1 yellow onion
  • 1 TBSP garlic (freshly chopped)
  • 4 cups chicken broth (low-sodium)
  • 8 oz collard greens (1 bunch, stemmed and chopped)
  • 2 tsp salt (to taste)
  • 1/2 tsp pepper (to taste)
  • 2 TBSP avocado oil
  • 1 TBSP hot sauce (optional, to taste)
  • 1/2 cup dairy-free sour cream (optional)
  • 5 slices bacon (organic, uncured, (optional!))

Instructions

  1. Preheat oven to 400 degrees F.
  2. Cut butternut squash in half lengthwise and place face down on rimmed baking pan lined with foil. Once oven is preheated, place in oven for 30-40 mimutes, until squash is cooked through.
  3. Stem and chop onions and collard greens.
  4. Heat a large pot on medium high and place avocado oil and onions in the pot. Saute until clear.
  5. Add the collard greens and cook down until tender. Add the garlic and stir often.
  6. When squash is cooked, remove from oven and flip the pieces over. Spoon out seeds and discard.
  7. Spoon out chunks of squash into a high-powered blender. Add the collard mixture.
  8. Blend until super creamy. Pour back into pot.
  9. Simmer on cooktop until time to eat.
  10. Top with dairy-free sour cream. {And if using bacon bits, cook bacon, chop, and sprinkle on top.}
  11. Enjoy!

Keywords: anti-inflammatory, Gluten-Free, nightshade-free, Vegan

Did you make this recipe?

Share a photo and tag us @truewell.co β€” we can’t wait to see what you’ve made!

Like this recipe? Prep it and 5 others with the Winter Freestyle Meal Prep Guide! πŸ‘‡

creamy collard greens soup recipe anti-inflammatory vegan
creamy collard greens soup recipe anti-inflammatory vegan

Green Smoothie Protein Muffins

When it comes to bulk recipes that are easy to grab-and-go, you can’t get much more balanced than these Green Smoothie Protein Muffins!

Not only do these powerhouse muffins have spinach in them (hence, the green color), but they’re also packed with fiber and a boost of protein to make these perfectly balanced.

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Green Smoothie Protein Muffins {anti-inflammatory, vegan, gluten-free}

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 12 1x
  • Category: Breakfast, Snack

Ingredients

Units Scale
  • 1 tsp coconut oil (organic, virgin unrefined)
  • 2 1/3 cups baby spinach
  • 2 bananas (ripe)
  • 1/2 cup vanilla protein powder
  • 2 TBSP pitted dates
  • 3/4 cup whole milk (organic, or non-dairy unsweetened milk of choice))
  • 2 eggs
  • 2 cups oats (rolled or steel-cut or old-fashioned)
  • 1 TBSP baking powder

Instructions

  1. Preheat your oven to 350ΒΊF (177ΒΊC) and line a muffin tin with liners. Brush the liners with coconut oil or use silicone cups to prevent the muffins from sticking.
  2. In your blender, combine the baby spinach, bananas, protein powder, dates, and milk. Blend until smooth, then add the eggs, oats, and baking powder. Blend again until a batter is formed.
  3. Scoop the muffin batter into the cups. Bake for 18 to 20 minutes, or until a toothpick inserted into the middle of a muffin comes out clean.
  4. Let cool and enjoy!

Notes

  • Recommended Protein Powder

    This recipe was developed and tested with a plant-based protein powder. If using a different type of protein powder, results may vary.

  • Leftovers

    Store in an airtight container in the fridge for 4 days, or freeze for two months or more.

  • Add-Ins

    After blending, stir in chocolate chips, fresh berries, walnuts, or anything else you like to add to banana muffins!

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, nightshade-free

Did you make this recipe?

Share a photo and tag us @truewell.co β€” we can’t wait to see what you’ve made!

green protein smoothie muffins spinach banana recipe anti-inflammatory