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Creamy golden soup

Fitness and nutrition · Jan 5, 2022

This creamy, dairy-free golden soup boasts anti-inflammatory properties thanks to turmeric, ginger and cinnamon, and it’s packed with nourishing ingredients to provide a satisfying, comforting winter meal.

Top it with a dollop of plain yogurt and some toasted pumpkin seeds or flax seeds for extra anti-inflammatory properties.


  • 1 tbsp olive oil

  • 1 leek, cleaned and sliced (or 1 medium onion)

  • 1 C fennel, chopped (use 1 small head)

  • 3 C carrots, chopped

  • 1 C butternut squash, peeled and chopped

  • 2 garlic cloves, minced

  • 1 tbsp grated fresh ginger

  • 2 tsp cinnamon

  • 1 tbsp turmeric powder

  • Salt and pepper to taste

  • 3 C low-sodium vegetable or chicken broth

  • 1 (14.5 oz) can coconut milk

  • Optional garnish: plain yogurt, pumpkin seeds and/or flaxseeds


  1. Heat the olive oil in a large dutch oven or saucepan. Add the chopped fennel, leeks, carrots, and squash. Sauté for 3 - 5 minutes, until the veggies start to soften. Add the garlic, ginger, turmeric, salt and pepper, and sauté for a few more minutes.

  2. Add the broth and coconut milk. Bring the mixture to a boil, then cover and simmer for 20 minutes.

  3. Once the vegetables are fork tender, blend the soup with an immersion blender or in a traditional blender (working in batches if needed) until creamy. Taste and adjust seasonings as needed.

Tip: complete the meal with a portion of salmon on the side for protein, satiety and an extra boost of omega-3 fats.

Recipe adapted from

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Authored by:
Meghan Wilton
Registered Dietitian