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    Hummusapien » Recipes » Soups » Healing Immune Boosting Soup

    ★★★★★ from 20 reviews

    Healing Immune Boosting Soup

    Published Jan 18, 2022 · Modified Sep 7, 2022 · by Alexis Joseph · 47 Comments

    Jump to Recipe

    Coziest Immune Boosting Soup packed with vegetables, greens, lentils, turmeric, and ginger. A comforting meal in a bowl you'll crave all winter!

    It's a hug! It's a plane! It's a bowl of immune boosting soup.

    If there's ever a been a time to face-plant into a steamy pot of cozy veggies (channeling this Broccoli Cauliflower Soup), warming spices, and healing broth, it is most certainly now. Together, we shall boost thy immune systems! Hunk of crusty bread not optional.

    Now listen here. I'm literally on week three of a head cold turned sinus infection and my cheeks feel like they're going to fall off. The pressure!! Sinus rinse, warm compress, antibiotic, endless tissue boxes...you name it, I've tried it.

    So yes, this soup and its health benefits are my BFF right now. And yesterday. And tomorrow.

    Key ingredients and substitutions

    • Mirepoix: Onion, celery, and carrot for a must-have flavor base.
    • Garlic: Lots of garlic for rich flavor but also for healing properties. You can boost the allicin (am active compound in garlic), by letting garlic sit for 10 minutes once minced. Hello, anti-inflammatory boost!
    • Turmeric and ginger: Famed for their powerful medicinal properties for centuries. The more the merrier!
    • Parsnips: I love the sweetness and texture that parsnips add. Cauliflower or sweet potatoes would be another good choice.
    • Red lentils: For body and a nice plant protein punch. I recommend red lentils for this recipe because they soften up nicely. I haven't tried with green lentils, but they do take closer to 30 minutes to cook.
    • Vegetable broth: Another layer of umami flavor. Use store bought or make your own! Chicken broth would also work.
    • Greens: Kale, spinach, chard, or whatever green you love will work great for an extra dose of nutrients and texture.
    • Lemon: I love the zippy brightness lemon adds. Plus, oodles of disease-fighting vitamin C!
    large white pot of vegetable soup

    Which lentils are best

    The best kind of lentils to use for this particular soup are red (or "red split") lentils. They are soft and have a way of blending into the soup and and a luxurious thickness.

    While I recommend red lentils, green lentils could also work. They'll have to cook closer to 30 minutes and will be more detectable in the soup.

    Add in ideas

    • Mushrooms: shiitake mushrooms would add amazing umami.
    • Peas: stir in frozen peas at the end for an extra pop of green.
    • Rice or couscous: stir in a cup of your favorite cooked grain at the end.

    Can this be made in the Instant Pot?

    Yes! Simply follow the recipe notes below for a more hands off way to whip up this healthy soup. A little sauté, eight minutes of pressure cooking, and voila! Done.

    bowl of yellow vegetable soup

    Storage tips

    This nutrient-rich soup packed with vitamins and antioxidants will last up to five days in the fridge.

    How to freeze

    To freeze, simply place soup in a large freezer baggie and lay flat. It will last three months in the freezer. Thaw overnight in the fridge and then warm on the stove once you're ready to eat!

    More healthy soup recipes

    • Yummiest Vegetable Soup
    • Vegan Lasagna Soup
    • Instant Pot Lentil Soup
    • Vegan Tortilla Soup

    Ready to kick that cold/sinus infection/whatever the heck is happening to the curb? YA, SAME.

    Print
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    bowl of yellow vegetable soup

    Immune Boosting Soup Recipe

    ★★★★★ 5 from 20 reviews
    • Author: Alexis Joseph
    • Prep Time: 10 minutes
    • Cook Time: 25 minutes
    • Total Time: 35 minutes
    • Yield: 6 servings 1x
    • Category: Soup
    • Method: Stovetop
    • Cuisine: American
    • Diet: Gluten Free
    Print Recipe
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    Description

    Coziest Immune Boosting Soup packed with vegetables, greens, turmeric, ginger and garlic. A comforting hug in a bowl you'll crave all winter!


    Ingredients

    Units Scale
    • 2 tbsp extra virgin oil
    • 1 large onion, diced
    • 3 large carrots, chopped
    • 2 parsnips, chopped (can sub sweet potatoes)
    • 3 stalks celery, finely chopped
    • 6 cloves garlic, minced (about 3 tbsp)
    • 2 tbsp fresh ginger, minced
    • 1 tsp dried turmeric
    • ¾ cup red lentils
    • 2 tbsp fresh parsley
    • ½ tsp sea salt, more to taste
    • 4 cups vegetable broth + 2 cup water
    • 2 cups kale or spinach, finely chopped
    • 1 small lemon, juiced

    Instructions

    1.  Warm olive oil in a large pot or dutch oven oven medium heat. Once hot, add onion and sauté for 3 minutes.
    2. Add carrots, parsnips, and celery and sauté for another 5 minutes. Add garlic, turmeric, and ginger and sauté for 1 minute.
    3. Add broth, water, lentils, salt and several grinds of black pepper. Stir and bring to a boil. Reduce heat to low and simmer, covered, for 15 minutes.
    4. Remove from heat. Stir in kale, parsley, and lemon juice. Cover and let greens steam for a few minutes. Season to taste (I did another ¼ tsp salt) and enjoy!

    Notes

    Instant Pot directions: Press "Sauté" and add olive oil. Once hot, add onion and cook for 2 minutes. Add carrots, parsnips, and celery and sauté for another 5 minutes. Add garlic, turmeric, and ginger and sauté for another minute. Stir in broth, water, lentils, salt and a few grinds of black pepper. Cook on high pressure for 8 minutes then quick release any remaining pressure. Carefully remove lid and stir in kale, parsley, and lemon juice. Cover and let greens steam for 2 minutes. Season to taste (I did another ¼ tsp salt) and enjoy!

    Keywords: immune boosting soup

    Did you make this recipe?

    Tag @hummusapien on Instagram. I love sharing what you make!

    About Alexis Joseph


    Oh HEY there! I'm Alexis Joseph, food writer, blogger, Registered Dietitian Nutritionist (RDN), new mama, and co-founder of local restaurant group, Alchemy. I use my passion for cooking and wellness as fuel to help others ignite a more freeing and happy relationship with food. Learn more about Alexis!

    5 Secrets to Delish, Healthy Lunches

    Reader Interactions

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      Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    1. Jet says

      June 05, 2023 at 10:23 am

      Great wholesome soup. Very easy. Only thing is I would've put the turnips towards the end as it ended up a bit mushy.

      ★★★★★

      Reply
      • Alexis Joseph says

        June 06, 2023 at 4:23 pm

        So glad you enjoyed it, Jet!

        Reply
    2. Darla Clark says

      May 17, 2023 at 3:07 am

      SO VERY YUMMY!!!! Just wish I would have made more:)

      ★★★★★

      Reply
      • Alexis Joseph says

        May 17, 2023 at 8:39 pm

        Thanks so much, Darla!

        Reply
    3. Portia O says

      April 11, 2023 at 10:01 am

      Made this for my fiancé and I as we are coming down with a sickness. The soup was super easy to make and felt like very healing. Tasted really delicious! I substituted parsnips for sweet potato and that worked great. Will definitely make again.

      ★★★★★

      Reply
      • Alexis Joseph says

        April 11, 2023 at 1:42 pm

        Yummmm I love parsnips! thanks, Portia!

        Reply
    4. Shawnna says

      March 10, 2023 at 8:15 pm

      Delicious!! I wouldn’t change a thing!

      ★★★★★

      Reply
      • Alexis Joseph says

        March 13, 2023 at 7:54 pm

        Awesome, thanks Shawnna!

        Reply
    5. Patricia says

      February 25, 2023 at 5:52 pm

      Thank you for sharing this recipe. Not only is it easy to make, it’s also delicious to eat with a bonus that it truly is good for you 👍🏻. Side note: A couple members in my family contracted the coronavirus at the same time I made this soup. Unfortunately soup with vegetables is not their thing. Oh well, I ended up eating the whole pot in a matter of three days and believe me I tested negative. I will continue to make.

      ★★★★★

      Reply
    6. Dani says

      February 22, 2023 at 11:15 pm

      This is my absolute favorite soup to make when I'm feeling sick!! It's so easy to make and so yummy and comforting.

      ★★★★★

      Reply
      • Alexis Joseph says

        February 23, 2023 at 9:45 pm

        I'm so glad, thank you Dani!!

        Reply
    7. Samantha says

      February 13, 2023 at 1:28 am

      Yummm! This soup totally hit the spot alongside a sandwich for our supper tonight. Sometimes simple and nourishing is best and this ticked both boxes. 🧡

      ★★★★★

      Reply
      • Alexis Joseph says

        February 13, 2023 at 2:21 am

        Amen! I'm thrilled you loved it, Samantha. Thanks so much for taking the time to leave a review!

        Reply
    8. Lynn Zangmeister says

      February 09, 2023 at 6:35 pm

      Such a simple soup full of so much flavor!! Save time and get the frozen ginger and garlic cubes from Trader Joe’s. The lemon juice in this is everything!!!

      ★★★★★

      Reply
      • Alexis Joseph says

        February 09, 2023 at 9:01 pm

        Awww yay! I agree--lemon adds sooo much. Thanks a ton, Lynn!

        Reply
    9. Diana says

      January 05, 2023 at 9:53 pm

      I just got finished making this soup, and eating it for lunch. It is very good, and satisfying. I didn’t have parsnips, so I used sweet potatoes, as suggested. In a few weeks, one of my daughters, who lives out of town, will be having surgery. I will be sure to bring this recipe with me to make for her, because it is very delicious, comforting, and nutritious. Thank you so much for this recipe!

      ★★★★★

      Reply
    10. Margarete Fortenberry says

      December 07, 2022 at 4:13 pm

      Delicious and nutritious- my family loved it.

      ★★★★★

      Reply
      • Alexis Joseph says

        December 07, 2022 at 9:57 pm

        Wonderful, thanks so much Margarete!

        Reply
    11. Helen says

      October 31, 2022 at 9:26 pm

      Made this for a colleague's leaving lunch tomorrow. Eaten three bowls of it already! Oops! It's so good and the lemon just makes it. Thanks for the recipe.

      ★★★★★

      Reply
      • Alexis Joseph says

        November 01, 2022 at 1:11 am

        Fabulous!! I agree--the lemon is everything. Thanks, Helen!

        Reply
    12. Kendra B says

      July 13, 2022 at 11:47 pm

      This soup was SO amazingly good. Made it when my husband was feeling sick even though soup is not our typical meal in the hot summer of NC. Used dried parsley instead of fresh and spinach instead of kale. Served with fresh French bread. Omg this is going into our rotation for sure! I honestly didn’t expect such a simple recipe to blow me away like this one did. Thanks so much for sharing!

      ★★★★★

      Reply
      • Alexis Joseph says

        July 14, 2022 at 1:02 am

        Heck yes! Isn't it the best sick soup? I'm thrilled it was a winner for ya. I hope he gets getter soon!

        Reply
    13. Ash says

      May 17, 2022 at 6:40 am

      Just made this, and wow! So yum for such a simple recipe. I used one big turnip instead of parsnip as my grocer was out of them, and I used 2 cups of vegetable stock & 4 cups of chicken style stock, and it was delicious. I’ve just recovered from a cold and this is exactly what I needed

      ★★★★★

      Reply
      • Alexis Joseph says

        May 17, 2022 at 4:43 pm

        Ohhh love the turnip idea! Thank you tons for letting me know you loved it, Ash 🙂

        Reply
    14. Marie says

      May 06, 2022 at 4:34 pm

      This website is amazing! I'm so happy I found it and can't wait to try some of these delicious looking recipes!!

      Reply
      • Alexis Joseph says

        May 09, 2022 at 7:03 pm

        You made my day. Let me know if you make anything!

        Reply
    15. sofronhealth_com says

      April 04, 2022 at 7:12 am

      Delicious. Refreshing. Added mushrooms for proteine boosting. Thank you.

      Reply
    16. sofronhealth.com says

      April 04, 2022 at 5:52 am

      Delicious. Refreshing. Added mushrooms for proteine boosting. Thank you.

      Reply
    17. Maribeth says

      March 28, 2022 at 3:08 am

      Been feeling sick for 6 days and this soup was everything I wanted. It is so nourishing and tastes delicious with some crusty bread.

      Reply
      • Alexis Joseph says

        March 28, 2022 at 8:19 pm

        Perfection! Get better soon 🙂

        Reply
    18. Suzanne says

      March 11, 2022 at 9:05 pm

      Delicious!

      ★★★★★

      Reply
      • Alexis Joseph says

        March 13, 2022 at 3:12 pm

        Thanks, Suzanne! So glad you loved it!

        Reply
    19. Jen R says

      March 10, 2022 at 9:31 pm

      I made this soup recently and it was a nice change in flavors and texture (I can officially say I’ve used parsnips before 🙂 . I was surprised at the sweetness! My husband added red pepper flakes to his bowl and he liked it a lot. I might add 1/4 teaspoon next time and see what that does. Thanks for a great recipe!

      ★★★★★

      Reply
    20. Mollie says

      March 02, 2022 at 5:19 pm

      This was so delicious and comforting! The parsnips give it a subtle sweetness, and it was perfect for a cozy, nutritious dinner!

      ★★★★★

      Reply
      • Alexis Joseph says

        March 03, 2022 at 12:37 pm

        Yayyyy! Parsnips are the bomb. Thanks, Mollie!

        Reply
    21. Lauren says

      February 04, 2022 at 6:32 pm

      Hi! This soup looks amazing and I’m planning to add fresh shiitakes. At what point in the cooking process would you add them? Thanks so much.

      Reply
      • Alexis Joseph says

        February 07, 2022 at 7:20 pm

        Amazing idea! That'll add amazing umami flavor. I'd add it in step 2, when you add the carrots. Let me know how it turns out!

        Reply
    22. Mercedes says

      January 31, 2022 at 11:42 pm

      This is one of the best soups I have ever made! It will be on frequent rotation here. I highly recommend everyone makes this ASAP! Thank you for the wonderful, healthy recipe! I’m sending it to everyone I know. 🤗

      ★★★★★

      Reply
      • Alexis Joseph says

        February 01, 2022 at 5:12 pm

        Thank you so much, Mercedes!!

        Reply
    23. Maclean Nash says

      January 26, 2022 at 6:31 pm

      Aboslutley delicious! There is nothing I would change about this recipe - it's perfect!

      ★★★★★

      Reply
      • Alexis Joseph says

        January 27, 2022 at 4:42 pm

        Youdda best Maclean!!

        Reply
    24. Jess says

      January 24, 2022 at 6:13 pm

      I just made this over the weekend with some cauliflower rice mixed in and topped with nutritional yeast, and it was delicious! Looking forward to enjoying the leftovers.

      ★★★★★

      Reply
      • Alexis Joseph says

        January 27, 2022 at 4:43 pm

        How fun, I gotta try that next!

        Reply
    25. Mr Danger says

      January 18, 2022 at 6:35 pm

      Excellent Immunity boosting soup, Look into adding Non Fermentable Nutritional Yeast to each bowl full to get You B vitamins Its a game changer

      Reply
      • Alexis Joseph says

        January 19, 2022 at 5:32 pm

        Yumm!!

        Reply
    26. Dylan says

      January 18, 2022 at 11:45 am

      Just the recipe I needed! I made a few days ago and it's been perfect for lunches! Love the turmeric and fresh ginger 🙂

      ★★★★★

      Reply
      • Alexis Joseph says

        January 19, 2022 at 5:32 pm

        Yayyy hope you and Alex loved!

        Reply

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