Purple Carrot Cauliflower Gut-Healing Soup

When I served this soup to my kids after the segment, my son said, “That actually doesn’t look that bad.”
And when I showed him the clip from Good Day Sacramento, he added, “Mom, you didn’t make a fool of yourself.”

Clearly, we’re still working on how to give compliments in our house.
But compliments aside — this soup is like a warm hug for your microbiome.

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Soups like this were my medicine when I first started healing my gut. They’re warm, easy to digest, and packed with ingredients that do more than satisfy hunger — they nourish your cells, calm inflammation, and help your body repair from the inside out.

I recently shared this recipe live on Good Day Sacramento to promote my Food as Medicine: Anti-Inflammatory Foods & Gut Health Workshop, where we explore how simple, everyday foods can support healing and balance. You can find the link to the live cooking demo below.

This Purple Carrot Cauliflower Gut-Healing Soup is the perfect example of using food as medicine. Each ingredient plays a role in supporting the gut, immune system, and detox pathways:

• Purple carrots are rich in anthocyanins — powerful antioxidants that reduce oxidative stress and inflammation, supporting cellular repair.

• Cauliflower contains sulforaphane, a compound that helps the body detoxify and protect healthy cells.

• Celery adds natural mineral salts that support hydration and digestion.

• Ginger and turmeric bring anti-inflammatory and antimicrobial properties that soothe the digestive tract and strengthen immunity.

• Garlic supports the microbiome by feeding beneficial bacteria while keeping unwanted microbes in check.

• Apple cider vinegar aids digestion and helps your body absorb minerals more efficiently.

• Yacon syrup acts as a prebiotic, feeding the healthy gut bacteria that are essential for immune balance.

• Cashews and coconut milk add creaminess and healthy fats that support nutrient absorption and make the soup both satisfying and grounding.

Together, these ingredients create a soothing, anti-inflammatory soup that helps restore balance to the gut and body — especially when the digestive system needs something gentle yet deeply nourishing.

Ingredients

• 2 tablespoons coconut oil

• 1 onion, diced

• 4 celery stalks, chopped

• 3 cloves garlic, minced

• 1 thumbnail-size piece ginger, peeled and grated

• 1 thumbnail-size piece turmeric, peeled and grated

• 1 teaspoon Celtic sea salt (or to taste)

• 6–8 purple carrots, chopped (leave skin on for extra vitamins, minerals, and fiber — just give them a good scrub before chopping)

• 1 head cauliflower, chopped

• 1 tablespoon apple cider vinegar

• 4 cups vegetable stock

To Blend:

• 1 tablespoon yacon syrup (for prebiotic sweetness)

• Juice of ½ a lemon

• ½ cup raw cashews (soaked if desired for extra creaminess)

• ¾ cup unsweetened coconut milk (no guar gum)

To Garnish:

• Pomegranate seeds

• Pumpkin seeds

• Fresh parsley, chopped

Directions

1. Sauté the aromatics:
   In a large pot, heat the coconut oil over medium heat. Add the onion, celery, garlic, ginger, and turmeric. Sprinkle with the salt and sauté for 3–4 minutes, stirring occasionally, until fragrant and softened.

2. Add vegetables & deglaze:
   Stir in the carrots and cauliflower. Sauté another 3–4 minutes to develop flavor. Add the apple cider vinegar and let it sizzle for about 30 seconds to deglaze the pot and boost digestion-friendly enzymes.

3. Simmer:
   Pour in the vegetable stock, bring to a boil, then reduce heat and simmer for 20–25 minutes until the vegetables are tender.

4. Blend to perfection:
   Carefully transfer the soup to a high-speed blender. Add yacon syrup, lemon juice, cashews, and coconut milk. Blend until smooth and creamy. (You can also use an immersion blender directly in the pot.)

5. Adjust & serve:
   Taste and adjust seasoning — add more salt or lemon if needed.

6. Garnish:
   Ladle into bowls and top with pomegranate seeds, pumpkin seeds, and fresh parsley for color, texture, and extra nourishment.

Board-Certified Integrative Nutrition Coach Amy Koss of Nourished Soul appears on Good Day Sacramento for a live cooking demo, sharing her gut-healing soup recipe from the upcoming Food as Medicine: Anti-Inflammatory Foods & Gut Health Wellness Workshop.

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If you enjoyed this recipe, join me for my next Nourished Soul Wellness Workshop or subscribe to my newsletter for more gut-healing recipes, holistic wellness tips, and monthly insights to help you nourish your mind, body, and soul.