Name: 30-Minute Anti-Inflammatory Cauliflower Chicken Soup Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: undefined
Cuisine: Anti-inflammatory
Ingredients: 8 oz/250g chicken breast, cooked; 2 1/2 cups cauliflower florets; 1 carrot, chopped; 1 1/2 tbsp grated ginger; 1 small onion, chopped; 2 garlic cloves, minced; 1/2 tsp turmeric; 1/2 tsp black pepper; 1 tsp dried mint; 2 tbsp olive oil; Salt and more black pepper to taste

30-Minute Anti-Inflammatory Cauliflower Chicken Soup Recipe

Why You’ll Love This Recipe

This Anti-Inflammatory Cauliflower Chicken Soup is the perfect healthy dinner idea for busy weeknights! Packed with anti-inflammatory ingredients like turmeric, ginger, and cauliflower, it’s light, flavorful, and easy to make in just 30 minutes. Whether you’re following a low-carb, gluten-free, dairy-free, or paleo diet, this clean-eating soup will nourish your body while satisfying your taste buds. Plus, it’s a great way to add more veggies and healthy ingredients to your diet without compromising on flavor.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

8 oz/250g chicken breast, cooked
2 1/2 cups cauliflower florets
1 carrot, chopped
1 1/2 tbsp grated ginger
1 small onion, chopped
2 garlic cloves, minced
1/2 tsp turmeric
1/2 tsp black pepper
1 tsp dried mint
2 tbsp olive oil
Salt and more black pepper to taste

Directions

Sauté the Aromatics: Heat 1 tbsp of olive oil in a small cooking pot over medium heat. Add the chopped onion, minced garlic, turmeric, and black pepper. Sauté for 2–3 minutes until fragrant.
Cook the Cauliflower: Add the cauliflower florets and 2 cups of chicken broth (or water and a pinch of salt). Cover and cook at medium-high heat for about 7 minutes, until the cauliflower is tender.
Add the Carrot and Ginger: Stir in the grated ginger, chopped carrot, and dried mint. Cook for another 5 minutes, or until the carrot is softened.
Blend the Soup: Using an immersion blender, blend the soup halfway to thicken it without making it too creamy.
Finish Cooking: Add the cooked chicken, salt, and pepper to taste, along with about 1 more cup of broth (or water). Cook for another 5–6 minutes to allow the flavors to combine.
Add Olive Oil and Serve: Stir in 1 tbsp of olive oil, adjust seasoning if needed, and serve hot.

Servings and Timing

Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Variations

Vegan Version: Replace the chicken with chickpeas or tofu for a plant-based version of this soup.
Creamier Soup: Add a splash of coconut milk or almond milk to make the soup creamier while keeping it dairy-free.
Spicy Kick: Add a pinch of cayenne pepper or a sliced jalapeño for some extra heat.
More Veggies: Add other vegetables like zucchini or spinach for more nutrients and color.

Storage/Reheating

Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
Freezing: Freeze the soup in a freezer-safe container for up to 1 month.
Reheating: Reheat on the stovetop or in the microwave, adding more broth if the soup has thickened too much.

FAQs

1. Can I use frozen cauliflower?

Yes, frozen cauliflower works perfectly in this recipe. Just add it to the pot directly without thawing.

2. Can I use chicken thighs instead of breast?

Yes, chicken thighs can be used for a richer flavor. Cook them the same way as the chicken breast and shred them for the soup.

3. How do I adjust the thickness of the soup?

You can control the thickness by adding more or less broth. If you prefer a thicker soup, add less broth, or if you like it thinner, add more.

4. Can I make this soup ahead of time?

Yes, you can make this soup ahead of time. The flavors will deepen as it sits in the fridge. Just reheat it gently when ready to serve.

5. How do I store the leftover soup?

Store leftovers in an airtight container in the fridge for up to 3 days or freeze for up to 1 month.

6. Can I add other spices?

Yes, feel free to experiment with other anti-inflammatory spices like cinnamon, cardamom, or cumin for additional flavor complexity.

7. Is this soup spicy?

The soup is not spicy, but if you prefer a little heat, you can add cayenne pepper or a fresh chili to the mix.

8. Can I add more protein?

Yes, you can add extra protein by including beans, lentils, or extra chicken.

9. Can I use a regular blender instead of an immersion blender?

Yes, you can use a regular blender. Just let the soup cool slightly before blending in batches.

10. Can I use a different oil?

You can use coconut oil or avocado oil instead of olive oil for a different flavor profile.

Conclusion

This 30-minute Anti-Inflammatory Cauliflower Chicken Soup is the perfect light, healthy, and comforting meal. Packed with nutrient-rich ingredients and anti-inflammatory benefits, it’s a great way to nourish your body while enjoying a delicious bowl of soup. Whether you’re looking for a quick weeknight dinner or a cozy meal, this easy-to-make soup checks all the boxes!