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Anti Inflammatory Soup Recipe | Potato Cauliflower

This warm and comforting Anti Inflammatory Soup Recipe is very easy to make but has loads of ingredients to help fight inflammation. This is the first soup I made when switching to an anti-inflammatory diet. It’s still my favorite go-to!

vertical soup vegetables

My goal was to make sure the meals were so good that no one in the family complained about this new “diet” when I decided to embark on an anti-inflammatory diet. And this anti-inflammatory soup recipe was a homerun!

How to Stick to a Clean Eating Diet

I hesitate to use the term “diet.” Diets are often associated with compromise, feeling deprived of something, or just plain tasteless “rabbit food.” But clean eating is a way of life. Not a diet.

And anti-inflammatory foods are a large part of why I started my clean eating way of life. It helps with all kinds of health issues including arthritis, chronic pain, and in my case, Crohn’s disease. But it’s gotta taste great if I’m going to stick with it.

sweet potatoes on cutting board

So my mission has been to create the best tasting, relatively easy to make, and easy to follow recipes. Clean eating is easy when it’s this good! This anti-inflammatory soup recipe with potatoes and cauliflower is a great place to start.

And check out my Roasted Chickpea Snacks recipe for an easy go-to when you’re craving something crunchy and full of flavor.

Ingredients in This Potato Cauliflower Clean Eating Soup

  • Cauliflower – Cauliflower is loaded with vitamins C, K, and B6 like all cruciferous vegetables. And it’s a good source of fiber. This cruciferous wonder is a low-carb alternative to other types of soup ingredients.
  • Cauliflower Glaze – this is a fabulous combination of heat and sweet, combining honey, garlic, vinegar, dijon mustard, and cayenne pepper.
  • Onions and Carrots – Onions are a known anti inflammatory food and carrots have tons of fiber, vitamin A, and beta carotene. These properties may reduce the risk of diabetes.
  • Jalepeno – not only does the jalapeno add a great kick, it has lots of vitamin C, a free-radical fighter, so it’s good for your skin.
  • Soup Spices – I have picked these spices specifically for their anti-inflammatory properties. Coriander, cumin, cinnamon, and turmeric have all been shown to fight inflammation. The salt and cayenne pepper are great flavor boosters. And the black pepper helps the body absorb these amazing spicies.
  • Ginger – this is perhaps the big daddy of inflammation fighters. This well-studied root spice has been found to reduce inflammation, fight nasea, improve mental focus. It also helps with digestive issues. I highly recommend adding ginger anywhere you can in your daily diet.
  • Potatoes – Sweet potatoes are highly nutritous. They are a great source of fiber, vitamins and minerals, and have been shown to improve gut health. The russet potatoes round out the flavors perfectly and are also a source of fiber.
  • Tomato Sauce – Tomatoes are chock full of the antioxidant lycopene. This antioxidant in particular is well-known to reduce inflammation and can stave off some forms of cancer.
  • Lime – The lime juice and zest give the soup a nice zest and are also a good source of vitamin C.
  • Coconut Cream – This adds a nice touch of creaminess to the soup without the need for dairy products. Dairy can cause inflammation in some people so it’s best avoided when working on an anti-inflammatory diet.
Anti Inflammatory Soup in Pot horizontal

How to Make This Anti Inflammatory Soup Recipe

  • Start with roasting the cauliflower in the oven, then drizzle a garlicky sweet glaze over it. (See the full recipe below.) This gives a very nice depth of flavor to the cauliflower.
  • Next, saute the carrots and onions, then add the garlic, jalapeno, and spices. Follwed by the sweet potatoes, russet potatoes, broth and tomato sauce.
  • Finally, stir in the lime juice and zest and coconut cream. Warm through and serve with a cilantro garnish.

Note: You can also smash the potatoes with a potato masher or use an immersion blender for a creamier soup.

Check out my new FREE PDF download: The Top 10 Anti Inflammatory Foods to Eat and to Avoid! Get it here straight to your inbox.

And be sure to watch my cooking tutorial here on my YouTube Channel! Anti Inflammatory Soup Recipe Video. (I invite you to subscribe here if you want more clean eating and anti inflammatory recipe tutorials.

I look forward to helping you on your successful clean eating journey.

Anti Inflammatory Soup Recipe

Anti Inflammatory Soup Recipe

Yield: 6
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes

This Anti Inflammatory Soup Recipe is loaded with ingredients that are known to help with inflammation. Cauliflower and sweet potatoes are the star of the show!


  • 1 head cauliflower, broken into small florets
  • 2 teaspoons olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons honey
  • 1 clove garlic, minced
  • 2 teaspoons white wine vinegar
  • 1 teaspoon dijon mustard
  • ½ teaspoon cayenne pepper
  • 1 tablespoon olive oil
  • 1 onion
  • 1 cup carrots
  • 3 cloves garlic, minced
  • 1 jalapeno, seeded and minced
  • 1 tsp coriander
  • 1 tsp cumin
  • 1 tsp cinnamon
  • 1 tsp turmeric
  • 1 ½ tsp salt
  • ¾ tsp pepper
  • ⅛ tsp cayenne pepper
  • 2 tsp fresh, minced ginger
  • 2 sweet potatoes, peeled and diced
  • 2 russet potatoes, peeled and diced
  • 1 15 ounce can tomato sauce
  • 4 cups vegetable or chicken broth
  • Zest 1 lime
  • 1 tsp lime juice
  • 1 can coconut cream
  • Cilantro for garnish



    1. Preheat oven to 425 degrees.
    2. Break up the cauliflower into small florets. Drizzle with 2 teaspoons olive oil and sprinkle with salt and pepper.
      Place on a rimmed baking sheet in a single layer and bake for 15-20 minutes.
    3. While the cauliflower is baking, whisk together one clove of minced garlic, vinegar, dijon mustard, and cayenne pepper in a medium bowl.
    4. Remove cauliflower from the oven when baking time is complete. Let cool for five minutes then add to the bowl with the mustard mixture. Coat evenly and set aside.


    1. Heat a large pot over medium high heat and add 1 tablespoon of olive oil. Add the onion and carrots. Cook, stirring occasionally until the onion just begins to soften. Approximately 5 minutes.
    2. Add the garlic, jalapeno, coriander, cumin, cinnamon, turmeric, salt, and cayenne pepper. Stir until fragrant, approximately one minute.
    3. Add the ginger, sweet potatoes, russet potatoes, tomatoes, and broth. Stir until well-combined. Heat over high heat until just boiling then reduce the heat to a simmer and partially cover. Cook until the potatoes are tender, approximately 15-20 minutes.
    4. Add the lime juice, zest, and coconut cream and heat through, approximately 2-3 minutes.
    5. Serve in bowls and garnish with chopped cilantro. OPTION: If you want a creamier soup, use a potato masher or immersion blender and blend the soup until desired consistency is reached.

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Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving:Calories: 340Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 2mgSodium: 1547mgCarbohydrates: 64gFiber: 16gSugar: 23gProtein: 12g
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