Anti-inflammatory Comfort Soup for Hot Bones and Joints

Comfort Anti-inflammatory soup recipe for hot bones & joints

Richard E. Collins, MD
The Cooking Cardiologist®

The ingredients in this firefighting soup recipe for hot joints and bones attack inflammation in all directions. The vegetables are non-nightshade veggies avoiding those of tomatoes, potatoes and eggplant. The squash in this stew also has its own anti-inflammatory property. The spices of ginger, turmeric, garlic and curry help “cool the joints”. The chicken stock is “bone stock” with 14 grams of protein in 1 cup. Each spoonful will help to put out the fire.

  • ½ cup dried, sorted green split peas
  • 6 cups Pacific Chicken Bone Stock, unsalted
  • 2 cups butternut squash diced into ¼ to ½ inch pieces
  • 1 rutabaga, peeled and diced
  • 2 taro root, peeled and diced (Whole Foods)
  • 1 cup cauliflower florets (1-inch pieces)
  • 1 cup fresh cut green bean pieces (1-inch pieces)
  • 1 medium carrot cut into 1/4 –inch slices
  • 1 cup assorted mushrooms of choice
  • 1-inch fresh turmeric, chopped or ½ t ground turmeric
  • 1-inch chopped fresh ginger
  • ½ t yellow curry
  • 1 T olive oil
  • ½ of a large yellow onion, chopped
  • 2 large garlic cloves, chopped
  • 1-3 fresh red Fresno chili peppers
  • ¼ cup fresh chopped Italian parsley


In a large sauce pan, rinse the split peas with water, agitating the water and drain and rinse again. After the final rinse and drain, add 6 cups of the chicken stock. Bring to a boil, skimming off the foam. Add the squash, rutabaga and taro root. Reduce heat and simmer for 10 minutes. Add the cauliflower, beans and carrots. Simmer for another 10 minutes. In the meantime, in a medium sautepan, add the olive oil, garlic, onions and chili peppers. Sauté until onions are softened and add to the soup mixture. Add the turmeric, ginger and curry. Cover and simmer until vegetables are fork soft. Serve warm and garnish with fresh parsley.

Serves 8. Serving size: 1½ cup

Nutrition Facts:  Calories: 160, Total Fat: 3 g, Saturated Fat: 0 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 150 mg, Carbohydrate: 27 g, Fiber: 7 g, Protein: 9 g

Diabetic Exchanges: 1 starch, 2 Non-starchy Vegetables