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Healing Immune Boosting Soup

Published Jan 18, 2022 · Modified Sep 7, 2022 · by Alexis Joseph · 27 Comments

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!

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.

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

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

Immune Boosting Soup Recipe

★★★★★ 5 from 9 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

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

Warm olive oil in a large pot or dutch oven oven medium heat. Once hot, add onion and sauté for 3 minutes.
Add carrots, parsnips, and celery and sauté for another 5 minutes. Add garlic, turmeric, and ginger and sauté for 1 minute.
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.
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

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!