Anti-Inflammatory Ginger, Turmeric & Carrot Soup

This is the kind of soup you make when you want something warming, flavourful, and easy on digestion, without feeling like you’re eating “health food.” It’s rich and savoury, gently spiced with ginger and turmeric, and filling enough to stand on its own or with added chicken if you want something more substantial. I make this on days when my gut feels a bit off or when I want a proper, comforting meal that doesn’t require much thinking.

Cooking time

Prep: 10 minutes
Cook: 30 minutes
Total: 40 minutes

Ingredients

Serves 3–4

2 tablespoons olive oil
1 leek, cleaned and sliced
1 small fennel bulb, chopped
1 yellow onion, chopped
3 cloves garlic
1½ tablespoons fresh grated ginger
1½ teaspoons ground turmeric
1 teaspoon ground cumin
½ teaspoon ground coriander
3 medium carrots, chopped
1½ cups chopped butternut squash
750 ml vegetable stock
Salt
Freshly ground black pepper

Optional
Juice of ½ lemon
A spoon of yoghurt or coconut yoghurt

Optional protein
300 g chicken thighs or chicken breast

How to

• Heat the olive oil in a large pot over medium heat. Add the leek, fennel, onion, and a pinch of salt. Cook for 6–8 minutes until soft and slightly sweet.

• Add the garlic, ginger, turmeric, cumin, and coriander. Stir and cook for about a minute until fragrant.

• Add the carrots, squash, and vegetable stock. Bring to a gentle boil, then reduce the heat and let simmer for 25–30 minutes, until all the vegetables are very soft.

• Blend the soup until smooth using a stick blender or blender. Season with salt and black pepper, and finish with a squeeze of lemon if you like.

Optional chicken version

If adding chicken, place it into the pot after the spices and before the vegetables and stock. Let it simmer in the soup for about 15–18 minutes until cooked through.

Remove the chicken, shred it, blend the soup, then stir the chicken back in and warm through before serving..

Nutritional notes

Good source of fibre from a variety of vegetables
Anti-inflammatory compounds from ginger and turmeric
Beta-carotene from carrots and squash
Prebiotic fibres from leeks and fennel
Healthy fats from olive oil
Naturally gluten-free
Easy to make dairy-free

Why this works for the gut and inflammation

Ginger
Supports digestion and can help reduce bloating and nausea. It’s also widely studied for its anti-inflammatory properties.

Turmeric
Contains curcumin, linked to inflammation regulation. Using it regularly in food is a more sustainable approach than relying on supplements.

Leeks and fennel
Provide different types of prebiotic fibre that support gut bacteria. When cooked, both are often easier to tolerate and gentler on digestion.

Carrots and squash
Add gentle fibre and natural sweetness. Cooked and blended, they’re usually well tolerated, even on sensitive days.

Spices and fat
Cooking spices in olive oil helps release flavour and makes them easier on digestion compared to adding them raw.

Chicken (optional)
Adds protein, which can help stabilise blood sugar and make the meal more filling without compromising digestion.