Your immune system needs specific nutrients — namely vital minerals like zinc, and vitamins like vitamin A, C and E — to build immunity, send “killer cells” to sites of infection, and overcome disease. These healthy, delicious immunity soups will keep you hydrated (another powerful way to avoid illness) while providing 20 percent or more of these important immune-boosting vitamins and minerals. 

1. Mediterranean Cabbage Soup

immunity soups

Broccoli has 54% of your RDI of vitamin C.

A single 1-cup serving of cabbage has only 22 calories, but impressive levels of nutrients, including more than half of your day’s requirements of vitamin C!

The carrots in this soup are rich in beta-carotene, which your body converts to vitamin A, and the beans offer a powerful protein punch along with minerals like zinc.

The best part? This immunity soup takes just minutes to whip up.

 

 

2 tablespoons olive oil

1 cup carrots, chopped

1 cup fennel, minced

½ cup onion, chopped

2 teaspoons garlic, diced

½ teaspoon ground coriander

½ teaspoon sea salt (optional)

6 cups vegetable broth

1 15-ounce can of diced tomatoes 

1 head green cabbage, chopped

1 15-ounce can unsalted cannellini beans, rinsed

2 teaspoons honey (optional)

1 teaspoon fresh oregano, chopped

In a hot skillet, saute the onion, fennel and carrots for five minutes in hot olive oil, then add the salt, coriander and garlic. Let it simmer for a few seconds before pouring in the tomatoes and vegetable broth.

Bring everything to a boil, toss in the cabbage, then reduce the heat to a simmer and let it cook for 30 minutes or until the cabbage is soft.

Mix in the oregano, beans and honey (if using) let it simmer for a couple more minutes, then enjoy!

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2. Cream of Broccoli Soup

immunity soups

Broccoli is high in selenium, and a surprising 135% of your daily needs of vitamin C

This versatile, comforting immunity soup is perfect chilled at lunch, or served hot with some crusty bread for dinner. Aromatic herbs, such as leeks, give it a flavorful complexity, but the true superstar is the incredible amounts of broccoli hidden in this dish. Broccoli is high in selenium, phosphorous and numerous other nutrients, and a surprising 135% of your daily needs of vitamin C. You’ll strengthen your immune system with every bite!

1 tablespoon butter

2 medium leeks, sliced

½ cup celery, cut into thin slices

1 clove garlic, minced

8 cups broccoli florets

4 cups broth

1 teaspoon whole fresh thyme leaves

½ teaspoon sea salt (optional)

1 cup half-and-half cream/ non-dairy milk/ coconut milk

2 teaspoons chives, sliced

In a skillet, heat the butter and then sauté the leeks, celery and garlic until tender.

Add the broth and broccoli and simmer for 10 minutes or until the vegetables are soft. Mix in the sea salt and thyme.

Blend the soup. You can either pour it into a blender, or use an immersion blender. Blend for a couple of minutes until the soup is very creamy and smooth.

Mix in the cream/ milk and serve with the chives as a garnish. 

[ DOWNLOAD THIS RECIPE ]

 

3. Pumpkin and Coconut Soup

immunity soups

A single 1-cup serving of pumpkin has more than twice your daily needs of vitamin A.

Enjoy the taste of fall all year long with this rich, creamy soup that is so decadent, you won’t believe it’s good for you!

A single 1-cup serving of pumpkin has more than twice your daily needs of vitamin A, plus a lot of vitamin C, vitamin E and other vital nutrients.

More importantly, pumpkin is an amazing source of specific antioxidants like alpha-carotene, beta-carotene and beta-cryptoxanthin, which help protect you from illness and disease.

Coconut is likewise a rich source of phenolic antioxidants that support immune system health.

2 tablespoons olive oil

1 pumpkin, peeled and cut into 1-inch chunks

3 carrots, chopped

Pinch of sea salt and pepper

2 onions, chopped

4 cloves garlic, minced

¾ cup white wine or fresh-squeezed lemon juice

4 cups chicken or vegetable broth

1 x14-ounce can of full-fat coconut milk

In a big pot, heat the oil on low then sauté the pumpkin, carrots, sea salt and pepper for 10 minutes or until the veggies start to become soft. Then, toss in the garlic and onions and saute until those herbs are golden.

Pour in the wine and let it simmer for a couple minutes, before adding the milk and broth. Bring the pot to a boil, then lower the heat and let it simmer for half an hour.

Blend the soup in a blender (be careful if it’s hot!) or use an immersion blender. Blend for a couple of minutes until the soup is creamy, then enjoy!

[ DOWNLOAD THIS RECIPE ]

 

 

Hungry? Keep Reading for More Delicious Recipes:

Immunity Lunches for the Whole Family

3 Quick & Easy Healthy Breakfast and Snack Ideas

3 Healthy Dressing Recipes – Quick & Easy to Prepare