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Warming Wellness Soup

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

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  1. 1. Fry the onion, then ginger and garlic, in the olive oil, over a medium heat, until soft
  2. 2. Add the spices (cinnamon, cumin, turmeric, cayenne pepper) and cook for 3 minutes
  3. 3. Pour in the stock and bring to the boil
  4. 4. Add the root veggies (carrot, sweet potato, pumpkin); bring back to a light boil and cook for 20 mins
  5. 4. 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.