Can you share some delicious, immunity-boosting soup recipes perfect for winter? I’d like to incorporate ingredients that help fend off colds and flu.
Winter is the season of cozy blankets, warm drinks, and unfortunately, colds and flu. As temperatures drop, our immune system needs extra support to fight off seasonal illnesses. One of the best ways to strengthen immunity is through nourishing soups packed with vitamins, minerals, and healing ingredients. From garlic and ginger to turmeric and bone broth, these superfoods help keep your body strong and resilient. Here are some delicious, immunity-boosting soup recipes that will keep you warm and healthy all winter long!
Table of Contents
Toggle1. Golden Turmeric Ginger Soup
Why It’s Great for Immunity
Turmeric is a powerful anti-inflammatory spice loaded with curcumin, which supports immune function. Ginger helps fight infections and soothes sore throats, while garlic has antibacterial and antiviral properties.
Ingredients
- 1 tbsp olive oil
- 1 small onion, chopped
- 3 cloves garlic, minced
- 1-inch piece of fresh ginger, grated
- 1 tsp turmeric powder (or fresh turmeric, grated)
- 4 cups vegetable broth
- 1 cup coconut milk
- 1 medium carrot, chopped
- 1 medium sweet potato, diced
- 1 tsp black pepper
- ½ tsp salt
- 1 tbsp lemon juice
- Fresh cilantro for garnish
Instructions
- Heat olive oil in a pot over medium heat. Add onion and sauté until soft.
- Stir in garlic, ginger, and turmeric, cooking for another minute until fragrant.
- Add carrot, sweet potato, vegetable broth, salt, and black pepper. Bring to a boil, then reduce heat and simmer for 15 minutes.
- Stir in coconut milk and let it simmer for another 5 minutes.
- Blend the soup until smooth using an immersion blender.
- Stir in lemon juice, garnish with fresh cilantro, and serve warm.
2. Immune-Boosting Chicken Bone Broth Soup
Why It’s Great for Immunity
Bone broth is rich in collagen, amino acids, and minerals that support gut health, which is essential for a strong immune system. Garlic, ginger, and fresh herbs add extra immune-boosting benefits.
Ingredients
- 1 whole chicken (or chicken carcass for bone broth)
- 6 cups water
- 3 cloves garlic, minced
- 1-inch fresh ginger, sliced
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 tsp turmeric
- 1 tsp black pepper
- 1 tsp sea salt
- 1 bay leaf
- 1 tbsp apple cider vinegar
- 1 cup spinach or kale (optional, for extra nutrients)
- Fresh parsley and lemon juice for garnish
Instructions
- In a large pot, add chicken, water, apple cider vinegar, garlic, ginger, onion, carrots, celery, and spices.
- Bring to a boil, then reduce heat to low and let it simmer for 3-4 hours (or longer for a richer broth).
- Remove the chicken, shred the meat, and discard bones if using a whole chicken.
- Strain the broth and return it to the pot. Add shredded chicken and leafy greens. Simmer for 5 minutes.
- Serve hot with fresh parsley and a squeeze of lemon juice.
3. Spicy Lentil and Garlic Soup
Why It’s Great for Immunity
Lentils are packed with protein, fiber, and iron, which help keep the body strong. Garlic and chili flakes provide antimicrobial properties, while tomatoes add vitamin C for an extra immune boost.
Ingredients
- 1 tbsp olive oil
- 1 small onion, chopped
- 3 cloves garlic, minced
- 1 tsp cumin
- ½ tsp chili flakes (optional, for heat)
- 1 cup red lentils, rinsed
- 1 can (400g) diced tomatoes
- 4 cups vegetable broth
- 1 tsp salt
- ½ tsp black pepper
- 1 tsp paprika
- Juice of 1 lemon
- Fresh cilantro or parsley for garnish
Instructions
- Heat olive oil in a pot over medium heat. Add onion and garlic, sauté until soft.
- Stir in cumin, chili flakes, and paprika. Cook for another minute.
- Add lentils, diced tomatoes, broth, salt, and black pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes.
- Blend slightly with an immersion blender, leaving some texture.
- Stir in lemon juice, garnish with fresh cilantro, and serve warm.
4. Creamy Mushroom and Garlic Soup
Why It’s Great for Immunity
Mushrooms, especially shiitake and maitake, contain beta-glucans that enhance immune function. Garlic adds antibacterial properties, while the creamy base makes this soup comforting and delicious.
Ingredients
- 1 tbsp olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 cups mushrooms (shiitake, cremini, or maitake), sliced
- 4 cups vegetable or chicken broth
- 1 cup coconut milk
- 1 tsp thyme
- ½ tsp salt
- ½ tsp black pepper
- 1 tbsp lemon juice
- Fresh parsley for garnish
Instructions
- Heat olive oil in a pot over medium heat. Add onion and garlic, cooking until fragrant.
- Add mushrooms and thyme, sautéing for about 5 minutes.
- Pour in broth, salt, and black pepper. Simmer for 15 minutes.
- Blend until smooth using an immersion blender, then stir in coconut milk.
- Add lemon juice, garnish with parsley, and serve hot.
5. Carrot and Ginger Detox Soup
Why It’s Great for Immunity
Carrots are high in beta-carotene, which supports immune function. Ginger aids digestion and helps fight inflammation, while coconut milk adds healthy fats for extra nourishment.
Ingredients
- 1 tbsp olive oil
- 1 small onion, chopped
- 3 cloves garlic, minced
- 1-inch piece of fresh ginger, grated
- 4 large carrots, chopped
- 4 cups vegetable broth
- 1 cup coconut milk
- 1 tsp turmeric
- ½ tsp salt
- ½ tsp black pepper
- Juice of 1 orange
- Fresh parsley for garnish
Instructions
- Heat olive oil in a pot over medium heat. Add onion, garlic, and ginger, cooking until fragrant.
- Add carrots, turmeric, salt, and black pepper. Pour in vegetable broth and bring to a boil.
- Reduce heat and let it simmer for 20 minutes until carrots are tender.
- Blend the soup until smooth, then stir in coconut milk and orange juice.
- Garnish with fresh parsley and serve warm.
These immunity-boosting soups are perfect for keeping colds and flu at bay during the winter season. Packed with nutrient-dense ingredients like turmeric, garlic, ginger, and bone broth, they provide essential vitamins and minerals to strengthen your immune system. Whether you prefer a spicy lentil soup, a creamy mushroom blend, or a golden turmeric broth, these recipes will keep you warm, healthy, and energized all winter long.
Which of these soups will you try first? Let me know! 😊🍲
