Warming spices and root vegetables are great partners, especially in the colder months, and they are packed full of nutrients to help boost your winter wellness.
- Serves: 8
- Prep time: 15 mins
- Cooking time: 30 mins
- Utensils: large pan, stick blender
- Storage: keeps in the fridge for a week
- Suitability: low sugar, vegetarian, gluten-free
1 tbsp olive oil
1 large onion, chopped
1 tbsp ginger, chopped
2 cloves garlic, crushed
1/2 tsp cinnamon
1/2 tsp cumin
1/2 tsp turmeric
1/2 tsp cayenne pepper (optional)
1 litre vegetable stock
4 large carrots, peeled & chopped
2 sweet potatoes, peeled & chopped
1 small pumpkin, chopped
1 tbsp parsley, chopped
Salt and pepper to taste
- Fry the onion, then ginger and garlic, in the olive oil, over a medium heat, until soft
- Add the spices (cinnamon, cumin, turmeric, cayenne pepper) and cook for 3 minutes
- Pour in the stock and bring to the boil
- Add the root veggies (carrot, sweet potato, pumpkin); bring back to a light boil and cook for 20 mins
- Blend soup with a stick blender; serve with parsley as a garnish and freshly milled black pepper
Tips: try other spices, such as ground cardamon or fenugreek seeds; add chopped fennel, celery or parsnips, along with the onion; add sour cream or creme fraiche when serving.
Garlic is a rich source of organosulfur compounds, responsible for its anti-inflammatory effects. Fresh chopped or crushed raw garlic delivers the most potent anti-inflammatory effects, and cooked garlic that has been allowed to stand for ten minutes before cooking retains significant anti-inflammatory effects.
Ginger acts as an anti-inflammatory and some studies have shown it may help decrease joint pain for rheumatoid arthritis and osteoarthritis. One study showed that ginger extract reduced arthritis pain in the knee after 3 months of treatment and another showed reduced pain upon standing, pain after walking, and stiffness.
Cinnamon has been shown in research to possess anti-inflammatory, anti-microbial, antioxidant and anti-cancer properties. It has been shown to lower blood sugar levels and improve circulation, which could possibly relieve pain associated with poor circulation.