Does Soup Help Your Immune System?

Absolutely! Especially when you’re intentional about what you’re putting in your soup. 

While any healthy vegetable soup is going to contribute to a strong immune system, this feel-good soup recipe is designed with ingredients that serve specific purposes. 

• Carrot and Lemon: both carrots and lemon juice add a boost of vitamin C and antioxidants.
• Ginger: ginger has anti-inflammatory properties and is loaded with antioxidants.
• Garlic: garlic is anti-inflammatory, antiviral, and antifungal.
• Turmeric: turmeric contains the nutrient “circumin” which is a very powerful anti-inflammatory.
• Bone Broth: bone broth is said to help support immune function as well as promote healthy digestion and good sleep.

While we can’t claim any of this as a cure-all, there’s no doubt this healthy vegetable soup recipe is great to have on-hand. Plus, it tastes delicious!

Ingredients Needed

This healthy detox soup is loaded with good-for-you, immune-boosting ingredients that pack a serious flavor punch.

• Oil: you can use either olive oil or avocado oil to sauté the aromatics.
• Garlic and Garlic: use freshly minced garlic and freshly grated or minced ginger for the best flavor and the most benefits.
• Onion, Celery, and Carrot: this trio of veggies is a classic addition to soup. They create a flavor base and boost the nutrition. Feel free to add more veggies if desired!
• Broth: you can use bone broth or veggie broth. I like to use homemade but store-bought will work of course!v
• Seasonings: this soup doesn’t need much to take on delicious flavor. I use a blend of fine sea salt, freshly ground black pepper, and ground turmeric powder.
• Lemon Juice: a splash of freshly squeezed lemon juice brightens the flavor of the soup.
• Greens (optional): I like to add roughly chopped kale or spinach but you could also try bok choy, collard greens, or Swiss chard.
• Chicken (optional): you can either keep this as a vegetarian soup OR add a protein. I like to add shredded rotisserie chicken sometimes for a heartier meal.
• Parsley (optional): for garnish!

Do I need fresh ginger or turmeric?

Short answer, no! I have definitely made this detox soup with ground ginger and ground turmeric more times than I can count! It’s definitely preferable to have fresh ginger and turmeric, but you certainly can use dried powdered ginger and turmeric if that is what is available!

How to Make This Healthy Vegetable Soup

This immune boosting soup recipe is ready in just 25 minutes!

1. Sauté the aromatics: In a dutch oven, heat oil and garlic. Add in the onion, carrot, ginger, and celery and cook until softened.
2. Add other ingredients: Add in the broth and seasonings. Bring to a boil and simmer. Add kale or spinach and chicken if using, then simmer some more.
3. Taste and serve: Squeeze in lemon juice, taste and adjust as needed, then serve!

Variations

• Add more veggies. Anything goes for this healthy vegetable soup. Add whatever veggies you like! Try potato or sweet potato, broccoli, cauliflower, corn, mushrooms, peppers, etc.
• Use a plant-based protein. While shredded chicken is great, you can keep this soup vegetarian by adding beans, lentils, or chickpeas.
• Make it creamy. Give the soup a richer flavor and creamier texture with a splash of cream or full-fat coconut milk.
• Make it spicy. If you like a soup with a kick of heat, add in a sprinkle of cayenne pepper or red pepper flakes.

Tips

• Go easy on the turmeric. Turmeric has a strong flavor. I recommend starting with less and adding more to taste so you don’t go overboard.
• Use fresh ingredients. It’s always preferable to use fresh ginger and turmeric, but if all you have on hand is dried those will work as well.
• If the ginger, garlic, and turmeric flavors are too strong, simply add more bone broth or water to tone it down a bit. 

How to Store

Leftover vegetable soup will last in an airtight container in the fridge for up to 4 days. Soup can also be stored in the freezer for one year, but I prefer to use it within 6 months of freezing. 

To reheat, thaw in the fridge if frozen, then warm on the stove or in the microwave until heated through.

Tips for Freezing Soup

1. Make sure it’s fully cooled before freezing. 
2. Leave at least 1” of space for the soup to expand in the freezer.
3. Don’t store in large batches. I store the soup divided into portions of about 1-2 servings. That way you can defrost only as much as you need each time. 
4. Label the soup with the contents and the date stored.

How to Defrost Soup Quickly

The best way to defrost soup is to let it sit overnight in the refrigerator. But sometimes, especially if you’re not feeling well, you need soup like…now. Not tomorrow. 

In that case, take the frozen soup container and place it into a large bowl with lukewarm water. Let it sit long enough that it defrosts around the edges. As it sits, the soup will soften around the edges. Before too long, you should be able to remove it from the container and place it into a pot. Let it thaw over medium-high heat, stirring often to keep it from burning, until heated through.