As the cold and flu season approaches, it’s essential to add more health-supportive habits to your daily routine. One delicious way to do this is by incorporating this immune-boosting soup recipe into your meal planning. This hearty soup is packed with ingredients that support your immune system and can help you stay healthy during the colder months.
Incorporate this immune-boosting soup into your meal plan to help keep your immune system strong and ready to fight off any bugs that come your way!
Immune-boosting soup
Ingredients
- 2 Tbsp extra-virgin olive oil
- 1 cup onion, chopped
- 1 cup leeks, chopped
- 3 tbsp grated fresh ginger root (or as little as 1 teaspoon, to taste)
- 5 cloves garlic, chopped or sliced (divided)
- 2 quarts (8 cups) miso, chicken, vegetable, or mushroom broth (or water)
- 1 cup shiitake mushrooms, sliced
- 1 cup carrots, cut into ¼ inch rounds
- 1 cup celery, sliced
- ½ tsp gray or pink sea salt
- ¼ cup fresh parsley, minced
- ½ cup fresh basil, chopped
- 1 tbsp each of oregano, thyme, and rosemary, chopped*
- 2 bay leaves
- Pepper, to taste
- 4 cups kale, washed and torn
- 1 cup snow peas or green beans, chopped
- 8 drumsticks (bone-in, for added immune support), optional
Instructions
Heat the olive oil in a large soup pot over medium heat. Add the onion, 3 chopped garlic cloves, ginger, and leeks. Sauté for about 3 minutes, or until softened.
Add the carrots, celery, mushrooms, salt, broth, and bay leaves to the pot. If using drumsticks, add them now. Increase the heat to high, bring the soup to a boil, then reduce to a simmer. Cook for about 30 minutes, or until the vegetables are tender but not mushy.
Stir in the kale, snow peas, fresh herbs, and the remaining 2 finely chopped garlic cloves. Simmer for a few more minutes, just until the kale is wilted and the vegetables are vibrant green. This ensures that the garlic retains its immune-boosting properties.
Benefits of this soup
This nourishing soup can help your body fight off infections by thinning mucus, which can otherwise promote the growth of viruses and bacteria. The hot broth is also hydrating and full of electrolytes and minerals that support the immune system.
- Shiitake mushrooms: Contain lentinan, a compound that boosts the immune system.
- Rosemary, thyme, and oregano: Rich in essential oils with antiviral and antibacterial properties.
- Chicken stock: If made with bones, it provides B vitamins, calcium, magnesium, and zinc, which are crucial for immune function.
- Kale, leeks, peas, and beans: High in B vitamins, supporting energy production, nerve function, and adrenal health.
- Carrots: Provide beta-carotene, a precursor to Vitamin A, which is essential for lung health and fighting infections.
- Ginger and garlic: Powerful anti-inflammatory agents and immune supporters. The soup contains a generous amount of these spices for maximum benefit. Allicin, found in garlic, acts as a natural antibiotic, so don’t hesitate to add more for therapeutic effects.
Learn more
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