Mmmm, there’s nothing more comforting than a warm bowl of soup when it’s chilly outside. Soups are not only delicious and filling, but many have ingredients that can improve your immunity during cold and flu season. Try making these four soups at home this winter.
Wellness + Nutrition
Give your health a boost with soup
Chicken vegetable soup
Look no further than soothing chicken soup if you aren’t feeling well. A twist on the traditional version, this recipe replaces noodles with cauliflower rice for a low-carb, mouth-friendly option.
-
Cauliflower is rich in antioxidants that prevent infections and maintain healthy teeth and gums.
-
Chicken breasts contain carnosine, a protein-building block that can help your body fight inflammation and keep you from getting sick.
Ingredients:
2 tablespoons vegetable oil
1 medium onion, chopped
5 cloves garlic, smashed
2 inches fresh ginger, thickly sliced
10 ounces frozen cauliflower rice
¾ teaspoon crushed red pepper flakes
1 medium carrot, peeled and sliced
1 stalk celery, thinly sliced
½ cup broccoli florets
6 cups chicken broth
2 boneless, skinless chicken breasts
Salt and pepper, to taste
Freshly chopped parsley
Directions:
1. Heat vegetable oil in a large pot over medium heat.
2. Add onion, garlic and ginger. Cook 3 minutes.
3. Add cauliflower rice, red pepper flakes, carrots, celery, broccoli and chicken broth.
4. Increase heat to medium high and bring soup to a boil.
5. Combine chicken breasts with soup, cooking about 15 minutes until chicken reaches an internal temperature of 165.
6. Remove chicken from pot and set aside. Cool, then shred.
7. Reduce heat to a simmer and continue to cook soup for 3 to 5 more minutes, until vegetables are tender.
8. Remove ginger from pot. Add shredded chicken back to soup.
9. Season to taste with salt and pepper.
10. Garnish with parsley before serving.
Creamy mushroom soup
This thick, creamy soup is so versatile, you can serve it as an appetizer or light lunch. As an added benefit, it’s low in carbs and gluten free.
-
Garlic contains antioxidants that can boost your immune system, helping protect your mouth and body from bacteria and viruses.
-
Mushrooms are a great source of zinc, riboflavin, niacin and vitamin D, all of which can help your body fight infection and disease.
Ingredients:
1 tablespoon olive oil
½ large onion, diced
20 ounces mushrooms, sliced
6 cloves garlic, minced
2 cups chicken broth
1 cup heavy cream
1 cup unsweetened almond or coconut milk
¾ teaspoon sea salt
¼ teaspoon black pepper
Directions:
1. Heat olive oil in a large pot over medium heat.
2. Add onions and mushrooms and sauté for 10 to 15 minutes, until lightly brown.
3. Add minced garlic and sauté for another minute.
4. Mix in remaining ingredients and bring to a boil. Reduce heat and simmer for 15 minutes, stirring occasionally.
5. Use a blender to purée the soup until smooth.
Egg drop soup
This Chinese comfort food fuses the delicious flavors of egg and chicken broth. Jazz it up with some red pepper flakes if you like yours spicy.
-
Eggs are full of protein and zinc, two key ingredients for a healthy immune system.
-
Ginger is packed with antioxidants that help ward off germs and diseases to keep your mouth and whole body healthy.
Ingredients:
4 cups chicken broth
1 teaspoon ground ginger
1 tablespoon soy sauce
2 eggs, beaten
Salt and pepper, to taste
Freshly chopped parsley
Directions:
1. Combine chicken broth, ground ginger and soy sauce in a saucepan. Bring to a simmer.
2. Stir the soup in one direction and slowly add in beaten eggs.
3. Season to taste with salt and pepper.
4. Garnish with parsley before serving.
Spicy black bean soup
This thick, hearty soup is chock-full of veggies and spices — a great choice for anyone looking for a meatless meal. The flavors blend for a soup that’s fresh, flavorful and full of flair.
-
Onions contain quercetin, an antioxidant that fights viruses and inflammation.
-
Black beans are packed with protein, fiber, calcium and phosphorus that can strengthen your teeth and bones.
Ingredients:
2 tablespoons olive oil
2 medium red onions, chopped
3 stalks celery, finely chopped
6 cloves garlic, pressed or minced
4½ teaspoons ground cumin
½ teaspoon red pepper flakes
60 ounces black beans, rinsed and drained
4 cups vegetable broth
¼ cup chopped fresh cilantro
2 tablespoons lime juice
Sea salt and pepper, to taste
Toppings of your choice
Directions:
1. Heat olive oil in a large pot over medium heat.
2. Add onions, celery and a sprinkle of salt. Cook 10 to 15 minutes, stirring occasionally until vegetables are soft.
3. Stir in garlic, cumin and red pepper flakes. Cook about 30 seconds until fragrant.
4. Increase heat to medium high. Pour in beans and broth.
5. Simmer for 30 minutes until broth is flavorful and beans are tender. Reduce heat as necessary.
6. Transfer 4 cups of the soup to a blender and purée until smooth. Then, pour purée back into the pot.
7. Stir in cilantro and lime juice. Season to taste with salt and pepper.
8. Top with optional garnishes such as sliced avocado, red onion, sour cream or shredded cheddar cheese.
As an added bonus, soup freezes well! Make batches of these soups in advance and stick them in the freezer, where they will last for up to a month. When you are ready to enjoy your soup, thaw it overnight in the fridge, then reheat it in the microwave or on the stove.
