Recipes & DIY

Savory Immune-Boosting Soup

In the winter months, there’s nothing quite as comforting and filling as a delicious bowl of hot soup. And during this time of year, I love to create immune-boosting soups filled with vegetables, herbs, and spices known to support the immune system. After all, there are so many viral illnesses out there right now—from stomach bugs to colds to the flu. I want to give my family a filling, nutritious meal that will also help keep them healthy as they encounter the winter bugs out there.

This immune-boosting soup is savory, satisfying, and packs just the right punch of spice. I like to serve this for dinner, so I made sure to add lots of cauliflower, which is rich in fiber and will keep you full all night long. Plus, it’s rich in glutathione, an incredibly powerful antioxidant known to help fight illnesses. [1] I also made sure to include avocado oil for that very reason—it’s rich in glutathione as well. [2

Finally, the spices in this immune-boosting soup recipe were also carefully selected not only for their flavor profiles but also their immune-building properties. For example, did you know that scientists discovered that turmeric can actually help moderate your immune system by helping to suppress inflammation in your body? [3

So, if you’re looking for a hot meal on a cold winter night that will also provide the nutrition you need to help keep your whole family healthy, look no further. Check out the recipe below and help protect the health of you and your loved ones this season.

 

Savory Immune-Boosting Soup Recipe

Time: 1 hour

Serves: 6

 

Immune-boosting soup - Dr. Pingel

 

Ingredients

2 medium heads cauliflower, chopped into florets

4-5 large carrots, peeled

1 large yellow onion, sliced

6-8 garlic cloves, peeled

1 tablespoon avocado oil

1 teaspoon sea salt

1 teaspoon black pepper

2 jars (16.2 ounces) roasted red peppers

½ teaspoon cumin

½ teaspoon turmeric

½ teaspoon ground coriander

½ teaspoon smoked paprika

¼ teaspoon cayenne (optional)

3-4 cups vegetable broth

Fresh parsley, to taste

Sesame seeds, to taste

Crushed red pepper, to taste

 

Directions

1. Preheat the oven to 400 degrees F. 

2. Line two large baking sheets with parchment paper, then add the cauliflower, carrots, onion, and garlic.

3. Drizzle with the avocado oil, season with the salt and pepper, and use your hands to combine. Bake for 30 minutes, or until the carrots are fork tender.

4. Meanwhile, in a large pot over medium heat, combine the red peppers and spices. Sauté for 5 to 7 minutes. Add in the broth, stirring to combine.

Immune-boosting soup - Dr. Pingel

5. Reduce to a simmer and cook, covered, until the other vegetables are finished roasting. Then add the roasted vegetables to the pot.

Savory Immune-Boosting Soup 1

6. Use an immersion blender to liquify everything, adjusting the seasonings as desired.

Immune-boosting soup - Dr. Pingel

7. Divide the soup into 6 bowls and top with fresh parsley, sesame seeds, and crushed red pepper. Serve immediately.

Immune-boosting soup - Dr. Pingel

Immune-boosting soup - Dr. Pingel

Savory Immune-Boosting Soup

Total Time 1 hr
Servings 6

Ingredients
  

  • 2 medium heads cauliflower, chopped into florets
  • 4-5 large carrots, peeled
  • 1 large yellow onion, sliced
  • 6-8 garlic cloves, peeled
  • 1 tbsp avocado oil
  • 1 tsp sea salt
  • 1 tsp black pepper
  • 2 jars (16.2 ounces) roasted red peppers
  • 1/2 tsp cumin
  • 1/2 tsp turmeric
  • 1/2 tsp ground coriander
  • 1/2 tsp smoked paprika
  • 1/4 tsp cayenne (optional)
  • 3-4 cups vegetable broth
  • Fresh parsley, to taste
  • Sesame seeds, to taste
  • Crushed red pepper, to taste

Instructions
 

  • Preheat the oven to 400 degrees F. 
  • Line two large baking sheets with parchment paper, then add the cauliflower, carrots, onion, and garlic.
  • Drizzle with the avocado oil, season with the salt and pepper, and use your hands to combine. Bake for 30 minutes, or until the carrots are fork tender.
  • Meanwhile, in a large pot over medium heat, combine the red peppers and spices. Sauté for 5 to 7 minutes. Add in the broth, stirring to combine.
  • Reduce to a simmer and cook, covered, until the other vegetables are finished roasting. Then add the roasted vegetables to the pot.
  • Use an immersion blender to liquify everything, adjusting the seasonings as desired.
  • Divide the soup into 6 bowls and top with fresh parsley, sesame seeds, and crushed red pepper. Serve immediately.

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