Immune Boosting Vegetable Soup
February 14, 2024
Nourish Your Body with Immune-Boosting Vegetable Soup
Hey there! Today, I’m sharing my recipe for immune-boosting vegetable soup. I’ve made this for my postpartum meal prep client a couple of times to help nourish her and protect her from an illness during the season when sniffles and coughs lurk around every corner. Fortifying our defenses with wholesome, nutrient-packed meals is a no-brainer when it’s cold and flu season! And what better way to do that than with a hearty bowl of veggie goodness?
Let’s talk about why this soup is not only delicious but a superhero for your immune system. This soup is packed with ingredients like onion, garlic, ginger, turmeric, and mushrooms, making it a powerhouse of immune-boosting goodness.
First up, we’ve got onion and garlic, the dynamic duo of flavor and health benefits. These aromatic ingredients not only add depth to the soup but also contain compounds that help support a healthy immune system. If you’ve been around The Friendly Feast before, you know I’m obsessed with garlic and that my Healing Garlic Soup recipe is one of the most popular on my site!
Next, we’ve got ginger and turmeric, two spices that have been used for centuries for their medicinal properties. Ginger is known for its antioxidant properties, while turmeric contains curcumin, a compound with powerful anti-inflammatory effects.
Now, let’s talk veggies. We’ve got a colorful array here, including potatoes, tomatoes, carrots, green beans, spinach, and mushrooms. Each vegetable brings its unique set of vitamins, minerals, and antioxidants to the table, helping keep your immune system in tip-top shape.
We add creamy coconut milk and flavorful no-chicken broth to bring everything together. The coconut milk adds creaminess and a hint of sweetness. At the same time, the no-chicken broth provides a savory umami flavor that ties everything together beautifully.
Modifying for Tastes/Preference?
The best part about this soup? It’s incredibly versatile and easy to customize based on what you have on hand. Don’t have spinach? No problem, throw in some kale or Swiss chard instead. Out of mushrooms? Try adding some zucchini or bell peppers. The possibilities are endless! Switching it up for your favorite veggies is what makes it customizable and ideal for your palate.
I love using my Lodge Cast Iron Dutch Oven for soup batches like this. I often will double this recipe and keep some in large mason jars in the fridge to have some as a side with dinner through the week.
So, the next time you’re feeling a little under the weather or need a comforting meal, whip up a batch of immune-boosting vegetable soup. Not only will it nourish your body from the inside out, but it’ll also leave you feeling warm, cozy, and replenished.
Remember, good food should taste amazing and fuel our amazing bodies. So, gather your ingredients and fire up the stove. Your taste buds and your immune system will thank you for it!
Until next time, happy cooking and happy feasting!
Immune Boosting Vegetable Soup
Ingredients
- 3 T olive oil
- 1 large sweet onion diced
- 3 cloves garlic
- 1/2 tsp ground ginger
- 1/2 tsp ground turmeric
- 1 tsp oregano
- 1 tsp cumin
- 1/2 tsp paprika
- 1/2 large baking potato cubed
- 4 carrots cubed
- 2 tomatoes diced
- 4 oz baby bella mushrooms quartered
- 3 1/2 cups vegetable broth (I used no-chicken bouillon)
- 1/2 cup coconut milk
- 1 cup fresh green beans chopped
- 1 handful baby spinach
- salt and pepper to taste
- fresh chopped parsley
Instructions
- Heat oil over medium-high heat in a large soup pot or Dutch oven. Add onion and saute until translucent, about 4 minutes. Add garlic and saute one minute more. Add ginger, turmeric, oregano, cumin, and paprika and saute for another minute for the spices to bloom.
- Add potato, carrots, tomatoes, mushrooms, and broth and bring to a boil. Reduce heat to medium and cook for 15 minutes. Check for potato and carrot firmness: they should be fork tender but still maintain shape.
- Stir in coconut milk, green beans, and spinach and simmer for another 5 minutes. Taste and add salt and pepper as needed. Top with fresh parsley.
Notes
- To add more protein, add in lentils or chickpeas with the green beans.
- You can use sweet potato instead of regular.
- In place of spinach, you can use kale or swiss chard.
- You can use canned petite diced tomato if desired.
- I used ground ginger and turmeric for convenience, but you can certainly use fresh for added benefits.
Kate Veltkamp
Hi, I'm Kate, the passionate chef behind The Friendly Feast! Here, I share delicious plant-based recipes that make cooking fun, easy, and family-friendly. Whether you're looking for weeknight meals, seasonal favorites, or tips for incorporating more plants into your life, you're in the right place. Let's cook up something delicious together!
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