Why Make This Recipe
This 30-Minute Anti-Inflammatory Cauliflower Chicken Soup is a delightful and healthy dish that packs a punch of flavor and nutrients. The combination of chicken and cauliflower provides a great source of protein and vitamins, while spices like ginger and turmeric help to reduce inflammation. Perfect for a cozy dinner or a quick lunch, this soup is both comforting and nourishing.
How to Make 30-Minute Anti-Inflammatory Cauliflower Chicken Soup
Ingredients:
- 8 oz/250g chicken breast, cooked
- 2 1/2 cups cauliflower florets
- 1 carrot, chopped
- 1 1/2 tbsp ginger, grated
- 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:
- Heat 1 tablespoon of olive oil in a small cooking pot.
- Add onions, garlic, turmeric, and black pepper. Sauté for 2-3 minutes until the onions turn soft.
- Add the cauliflower florets and 2 cups of chicken broth (or water with a pinch of salt). Cover and cook at medium-high heat for around 7 minutes.
- Stir in the ginger, dried mint, and chopped carrot. Cook for another 5 minutes, or until the carrot has softened.
- Blend the soup halfway using an immersion blender. This will thicken the soup while keeping some texture.
- Add the cooked chicken, seasoning with salt and more black pepper if needed, and about 1 cup more of broth (or water). Allow it to cook for an additional 5-6 minutes so the flavors combine.
- Finish by adding another tablespoon of olive oil before serving.
How to Serve 30-Minute Anti-Inflammatory Cauliflower Chicken Soup
Serve the soup warm in bowls. It pairs well with crusty bread or a side salad for a more filling meal. You can also sprinkle some fresh herbs on top for added freshness and flavor.
How to Store 30-Minute Anti-Inflammatory Cauliflower Chicken Soup
This soup stores nicely in the fridge for up to 3 days. Allow it to cool completely before transferring it to an airtight container. Reheat on the stove or in the microwave, adding a splash of broth or water if it thickens too much.
Tips to Make 30-Minute Anti-Inflammatory Cauliflower Chicken Soup
- For a creamier texture, feel free to blend the soup more thoroughly.
- You can add different vegetables like spinach or kale for more nutrition.
- Adjust the spices to suit your taste, especially if you like it spicier.
Make-Ahead & Meal-Prep Guide
This soup is quick enough for weeknights and sturdy enough for meal prep.
Cook now, enjoy later: Prepare the soup fully as written. Cool quickly (15–20 minutes, stirring a few times), then portion into airtight containers. Refrigerate up to 3 days.
Freezer plan: For best texture, freeze before the final tablespoon of olive oil. Cool completely, pack in freezer-safe containers, and freeze up to 2 months. Thaw overnight in the fridge, reheat gently, then finish with that last tablespoon of olive oil for fresh flavor.
Reheat like a pro: Warm over low to medium-low, stirring occasionally. If it thickens, whisk in 2–4 tablespoons warm broth or water until it’s sip-smooth.
Lunch boxes: Portion into single-serve containers; pack lemon wedges and chopped herbs separately. Add just before eating to keep flavors bright.
Flavor refreshers: A squeeze of lemon, a pinch of salt, or a little extra grated ginger right before serving wakes up the turmeric-mint notes after chilling.
Variation
You can make this soup vegetarian by omitting the chicken and using vegetable broth instead. Adding chickpeas can also provide extra protein and texture.
FAQs
Can I use frozen cauliflower?
Yes—frozen florets work well. Add them straight from the freezer (no thawing). Because frozen cauliflower releases a bit more liquid, let the soup simmer 2–3 extra minutes after blending to concentrate flavor. Choose bite-size pieces so they cook at the same pace as the carrot.
Can I make this soup in advance?
Absolutely. Make the soup, cool completely, and refrigerate up to 3 days. Reheat gently over low heat, stirring so it doesn’t scorch. If the soup thickens in the fridge, loosen with a splash of warm broth or water. Finish with the final tablespoon of olive oil right before serving for a glossy, fresh mouthfeel.
Is this soup healthy?
Yes—this recipe focuses on whole ingredients and anti-inflammatory seasonings. Cauliflower brings fiber and vitamin C; ginger and turmeric are celebrated for anti-inflammatory support; and lean chicken breast adds satisfying protein. Keep sodium in check by tasting before adding extra salt, and use the finishing olive oil as written for healthy fats without heaviness.
Can I use rotisserie chicken instead of cooked chicken breast?
Yes. Shred skinless rotisserie chicken and add it where the cooked chicken goes in the directions. Reduce the final simmer by a minute or two—just long enough to warm the meat through. Taste before salting since rotisserie chicken can be seasoned.
30-Minute Anti-Inflammatory Cauliflower Chicken Soup
Ingredients
Soup Base
- 2 cups cauliflower florets Fresh is recommended, but frozen works as well
- 1 carrot, chopped
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1.5 tablespoons ginger, grated For a spicier kick, add more to taste
- 0.5 teaspoon turmeric Known for its anti-inflammatory properties
- 0.5 teaspoon black pepper More can be added to taste
- 1 teaspoon dried mint
- 8 oz cooked chicken breast Cooked and shredded
- 2 tablespoons olive oil Used for sautéing and finishing
- Salt to taste
Instructions
Cooking
- Heat 1 tablespoon of olive oil in a small cooking pot.
- Add onions, garlic, turmeric, and black pepper. Sauté for 2-3 minutes until the onions turn soft.
- Add the cauliflower florets and 2 cups of chicken broth (or water with a pinch of salt). Cover and cook at medium-high heat for around 7 minutes.
- Stir in the ginger, dried mint, and chopped carrot. Cook for another 5 minutes, or until the carrot has softened.
- Blend the soup halfway using an immersion blender. This will thicken the soup while keeping some texture.
- Add the cooked chicken, seasoning with salt and more black pepper if needed, and about 1 cup more of broth (or water). Allow it to cook for an additional 5-6 minutes so the flavors combine.
- Finish by adding another tablespoon of olive oil before serving.