Golden Turmeric Soup with Superkraut: A Nourishing Gut-Healing Recipe
In today’s fast-paced world, finding a balance between convenience and nutrition is key. Health-conscious foodies are always on the lookout for meals that support their well-being, particularly gut health. Here is our Golden Turmeric Soup Recipe—an anti-inflammatory, immune-boosting powerhouse packed with nourishing ingredients and topped with our signature Superkraut for a probiotic punch. This turmeric soup recipe is not just comforting but also a functional meal that supports digestion, immunity, and overall vitality.
Table of Content
The Benefits of Turmeric and Fermented Foods
Turmeric, the golden spice celebrated in Ayurvedic and Chinese medicine, is rich in curcumin—a compound with powerful anti-inflammatory and antioxidant properties. Studies suggest that curcumin can help manage oxidative stress, support immune function, and promote a healthy gut microbiome. However, to maximise absorption, turmeric should be paired with black pepper and healthy fats, both of which are included in this recipe.
Why Turmeric is a Superfood
Turmeric’s medicinal properties have been studied extensively. According to research published in the Journal of Clinical Immunology, curcumin enhances immune response, reducing the risk of chronic diseases such as arthritis, heart disease, and even certain cancers. Regular consumption of turmeric can help combat inflammation, which is often at the root of many health issues.
Fermented Foods and Gut Health
Fermented foods, like sauerkraut, are essential for gut health. They contain beneficial probiotics that help balance the gut microbiota, improve digestion, and even support mental health. Studies have shown that probiotics can positively impact mood and cognitive function by interacting with the gut-brain axis. The combination of this warm, nourishing turmeric soup recipe and tangy, probiotic-rich sauerkraut creates the perfect harmony of flavour and function.
Winner of UK's Best Sauerkraut
Golden Turmeric Soup Recipe
Golden Turmeric Soup Recipe
Ingredients:
- 1 large cauliflower, broken into florets
- 5 garlic cloves
- 3 Tbsp Extra Virgin Olive Oil
- 1 large onion, diced
- 1 inch piece of ginger, grated
- 1 large sweet potato, cut into small chunks
- 1 large carrot, diced
- 2 litres of veg stock
- 1 tin coconut milk
- 1 ½ tsp ground cumin
- 1 ½ tsp ground coriander
- 1 tsp ground turmeric
- 1 tsp ground cinnamon
- Salt & pepper to taste
To serve:
Chopped spinach, coconut yogurt, lemon juice, chilli flakes and Turmeric & Ginger Superkraut
Method:
- Preheat oven to 200 C.
- Place the cauliflower florets, whole garlic cloves and sweet potato chunks in a bowl and mix with 2 Tbsp oil, ½ tsp of the cumin and ½ tsp of the coriander. Stir together. Place on a baking tray and bake for about 30 minutes until very tender and the cauliflower is slightly charred.
- While those vegetables are roasting, place a large soup pan on medium heat and add 1 Tbsp oil. Once heated add in the diced onion and carrot for a few minutes until the onion is translucent, add in the grated ginger and cook for another minute.
4. Add the vegetable stock, coconut milk and spices and stir well. Bring to the boil and simmer for 15 minutes, until the cauliflower and sweet potato are done.
5. When the cauliflower, garlic and sweet potato have finished roasting, add them into the soup pan and stir in. Blend until smooth with an immersion blender or a blender, but be careful as the soup will be very hot.
6. Serve topped with chopped spinach, coconut yogurt, fresh lemon, chilli flakes and a delicious helping of Turmeric and Ginger Superkraut.
"Turmeric is one of the most potent natural anti-inflammatories available. Its power comes from curcumin, which has been shown to support overall well-being and longevity."
Why This Soup is a Gut-Health Superstar
Probiotic Boost: Sauerkraut introduces live, beneficial bacteria to enhance digestion and gut health.
Anti-Inflammatory Power: Turmeric and ginger work together to reduce inflammation and support immune function.
Rich in Fibre: The mix of sweet potato, carrot, and cauliflower ensures a fibre-rich meal that aids in digestion.
Healthy Fats: Coconut milk provides medium-chain triglycerides (MCTs) for sustained energy and better nutrient absorption.
Balanced Flavours: The warm spices complement the tangy kraut, making each bite exciting and deeply satisfying.
This Golden Turmeric Soup Recipe stores well and even develops richer flavours over time. Here’s how to keep it fresh:
Refrigerate: Store in an airtight container for up to 5 days.
Freeze: Place in freezer-safe containers for up to 3 months.
Reheat: Gently warm on the stove over low heat, stirring occasionally. Add a splash of broth or coconut milk if needed.
Winner of UK's Best Sauerkraut
Want to try this nutrient-packed meal? We would love to see your version on Instagram - Tag us @goodnudefooduk and use the hashtag #Superkraut
If you want to try out our gut friendly Superkraut, you can check out more on our store
The Author: Evonne Morrison
Evonne Morrison is a dedicated fermented food expert and small business owner. After experiencing her own issues with gut health, she is passionate about creating foods which improve the gut health of her customers.
Winner of UK's Best Sauerkraut
Frequently Asked Questions
What are the health benefits of turmeric?
How can I incorporate turmeric into my diet?
What is the recommended daily intake of turmeric?
Can turmeric help with arthritis symptoms?
Can turmeric improve skin health?
Why is turmeric often combined with black pepper?
How can I improve my gut health?
Enhancing gut health involves consuming a diverse range of plant-based foods rich in fibre, such as fruits, vegetables, legumes, whole grains and eating a diet high in fermented foods such as sauerkraut ("Superkraut"). Regular physical activity and staying hydrated also play crucial roles.
Are probiotics beneficial for gut health?
Probiotics, found in fermented foods such as yogurt and sauerkraut, can introduce beneficial bacteria to the gut. In a research study carried out at Stanford University, a diet high in fibre and fermented foods was shown to decrease inflammation and increase immunity in the body.
How often should I consume fermented foods to support gut health?
Are there any side effects associated with eating fermented foods?
Can I make fermented foods at home, and are they as effective as store bought versions?
Yes, many fermented foods can be made at home, such as sauerkraut, kimchi, and yogurt. Homemade versions can be as effective as store-bought ones, provided they are prepared safely and stored properly to maintain the viability of beneficial bacteria. Check out our blog for recipes to try at home.
