8 Nourishing Soups to Bolster Your Immune System During Cold and Flu Season

8 Nourishing Soups, As the chilly winds of the the cold and flu season approaches, it’s recommended to prepare a steaming bowl of immune-boosting soup. Packed with at least 20% of your daily requirements of vitamins A, C, D, E, and zinc, these recipes are designed to fortify your immune system and prevent illness. From the timeless appeal of Classic Chicken Soup to the nutrient-rich Lentil and root Veggie Soup, these heartwarming concoctions will keep you cozy as the temperatures drop.

1. Lentil & Root Veggie Nourishing Soup:

French green lentils and black lentils take center stage in this slow-cooked masterpiece. Utilize leftover Parmesan rinds to infuse the broth with a rich, savory flavor. Here’s the recipe:

Ingredients:

  • 3 cups chopped peeled celeriac (celery root)
  • 2 cups chopped parsnips
  • 1 cup chopped carrot
  • 1 cup frozen pearl onions
  • 1 stalk celery, chopped
  • 2 plum tomatoes, seeded and chopped
  • 3 cloves garlic, minced
  • 2 teaspoons Herbes de Provence
  • Eight cups of low-sodium vegetable or chicken broth.
  • 1 cup of rinsed French green or black lentils.
  • 1 sprig of fresh rosemary
  • 1 tablespoon Parmesan rind plus 1/2 cup shredded Parmesan, divided
  • 1 bay leaf
  • 1 teaspoon salt
  • ½ teaspoon ground pepper
  • 4 ounces pancetta, crisp-cooked and crumbled (Optional)

Directions:

  1. Combine celeriac, parsnips, carrots, pearl onions, celery, tomatoes, garlic, and Herbes de Provence in a slow cooker.
  2. Add broth, lentils, rosemary, Parmesan rind, bay leaf, salt, and pepper to the mixture.
  3. Cover and cook on High for 4 1/2 hours or Low for 8 hours.
  4. Remove rosemary, Parmesan rind, and bay leaf.
  5. The dish can be served with shredded cheese and pancetta if desired.

Nutrition Facts (per serving):

  • Calories: 187
  • Fat: 3g
  • Carbs: 28g
  • Protein: 13g

Tips:

  • To make ahead: Chop vegetables and refrigerate for up to 1 day.

Also read: 13 Delectable No-Added-Sugar Desserts in Three Simple Steps

2. Chicken and Bok Choy Nourishing Soup with Ginger and Mushrooms:

This winter warmer combines chicken, bok choy, and earthy shiitake mushrooms in a flavorful broth. Here’s the breakdown:

Ingredients:

  • 1/2 ounce dried shiitake or mixed dried mushrooms
  • 3 cups boiling water
  • 1 tablespoon peanut oil or canola oil
  • 2 cups diced onion
  • 3 cloves garlic, thinly sliced
  • 6 1/8-inch slices of peeled fresh ginger
  • 6 cups reduced-sodium chicken broth
  • ¼ cup reduced-sodium soy sauce
  • 1 2-to-3-inch cinnamon stick
  • 1 whole star anise
  • 1 teaspoon freshly ground pepper
  • The text describes the preparation of 2 pounds of boneless, skinless chicken thighs, which are cut into 1-inch pieces.
  • A bulb of fennel, cored and cut into 1-inch pieces, is used in the recipe.
  • 8 scallions, whites cut into 2-inch pieces and greens chopped, divided
  • 1 pound bok choy, white stems sliced lengthwise and greens chopped, divided
  • 2 cups mung bean sprouts
  • ½ cup chopped fresh cilantro
  • 2 teaspoons toasted sesame oil
  • Lime wedges for garnish

Directions:

  1. Soak dried mushrooms in boiling water; reserve soaking liquid.
  2. Heat oil in a pan and sauté onion, garlic, and ginger until they are softened.
  3. Add mushroom soaking liquid, broth, soy sauce, cinnamon, star anise, and pepper.
  4. Simmer and add chicken, fennel, scallions, mushrooms, bok choy stems, and bean sprouts.
  5. Add bok choy greens to the pan and cook until they are wilted.
  6. Discard cinnamon and star anise.
  7. Garnish with scallion greens, cilantro, and a drizzle of sesame oil.
  8. Serve with lime wedges.

Nutrition Facts (per serving):

  • Calories: 257
  • Fat: 11g
  • Carbs: 13g
  • Protein: 27g

3. Moroccan-Inspired Chicken & Sweet Potato Nourishing Soup:

This vibrant soup boasts Moroccan flavors with sweet potatoes, cumin, cinnamon, and fiery harissa. Follow these steps:

Ingredients:

  • 2 tablespoons extra-virgin olive oil
  • 1 cup chopped onion
  • 2 large cloves garlic, minced
  • 1 ½ teaspoons ground cumin
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon cayenne pepper
  • 8 cups low-sodium chicken broth
  • 2 pounds bone-in chicken breasts, skin removed
  • 3 cups diced sweet potato
  • 2 cups diced red bell pepper
  • 2 cups of fresh or frozen green beans, 1 inch in size.
  • 1 (15-ounce) can chickpeas, rinsed
  • 1 ¼ teaspoons salt
  • ½ teaspoon ground pepper
  • 1 teaspoon harissa, or to taste

Directions:

  1. Sauté onion, garlic, cumin, cinnamon, and cayenne in olive oil until fragrant.
  2. Add broth, chicken, sweet potato, bell pepper, and green beans; simmer until chicken is cooked.
  3. Add chickpeas, salt, pepper, and harissa; cook until heated through.
  4. Stir in shredded chicken.
  5. Serve hot.

Nutrition Facts (per serving):

  • Calories: 281
  • Fat: 8g
  • Carbs: 27g
  • Protein: 26g

Read also: 10 Breakfast Recipes for When You’ve Overeaten Sodium

4. Classic Chicken Nourishing Soup:

Upgrade your classic chicken noodle soup with whole-wheat noodles and an abundance of veggies. Here’s how:

Ingredients:

  • 2 tablespoons extra-virgin olive oil
  • 1 cup chopped onion
  • 2 large cloves garlic, minced
  • 1 tablespoon of freshly chopped thyme or 1 teaspoon of dried thyme.
  • 1 bay leaf
  • 8 cups low-sodium chicken broth
  • 2 pounds bone-in chicken breasts, skin removed
  • 2 cups sliced celery
  • 2 cups sliced carrots
  • 2 cups frozen peas
  • 1 ¼ teaspoons salt
  • ½ teaspoon ground pepper
  • 3 cups cooked whole-wheat egg noodles
  • ¼ cup chopped fresh parsley

Directions:

  1. Sauté onion, garlic, thyme, and bay leaf in olive oil until softened.
  2. Add broth, chicken, celery, and carrots; simmer until chicken is cooked.
  3. Add peas, salt, pepper, shredded chicken, noodles, and parsley; cook until heated through.
  4. Serve hot.

Nutrition Facts (per serving):

  • Calories: 274
  • Fat: 7g
  • Carbs: 25g
  • Protein: 26g

5. Slow-Cooker Vegetable Minestrone Nourishing Soup:

This crock-pot rendition of minestrone is a vegetable-packed delight with a carb-conscious twist. Follow these steps:

Ingredients:

  • 4 large carrots, peeled and chopped
  • 3 stalks celery, chopped
  • 1 small red onion, chopped
  • 3 cloves garlic, minced
  • 2 cups of fresh green beans, trimmed and cut into 2-inch pieces.
  • 2 cans of no-sodium-added red kidney beans, rinsed.
  • 2 (15-ounce) cans no-sodium-added diced tomatoes, undrained
  • 6 cups no-sodium-added vegetable broth
  • 2 tablespoons Italian seasoning
  • 1 teaspoon crushed red pepper
  • ¾ teaspoon salt, divided
  • ½ teaspoon ground pepper
  • 1 large zucchini, chopped
  • 4 ounces of whole-wheat pasta elbows or other small pasta.
  • ½ cup freshly grated Parmesan cheese

Directions:

  1. Combine carrots, celery, onion, garlic, green beans, kidney beans, tomatoes, broth, Italian seasoning, crushed red pepper, 1/4 teaspoon salt, and pepper in a slow cooker.
  2. Cover and cook on low for 6 to 8 hours.
  3. Add zucchini, pasta, and the remaining 1/2 teaspoon of salt to the mixture.
  4. Cover and cook on low heat until the pasta is tender, which should take 15 to 20 minutes more.
  5. Serve topped with Parmesan.

Nutrition Facts (per serving):

  • Calories: 222
  • Fat: 2g
  • Carbs: 42g
  • Protein: 12g

Visit also: 8 Wholesome Anti-Inflammatory Dinners for a Mediterranean Diet

6. Pressure-Cooker Chicken Enchilada Nourishing Soup:

Bring the flavors of the Southwest to your table with this quick and zesty chicken enchilada soup. Here’s the rundown:

Ingredients:

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 poblano pepper, seeded and chopped
  • 1 pound boneless, skinless chicken breast, cut into 1/2-inch pieces
  • 3 cloves garlic, minced
  • 2 tablespoons chili powder
  • 1 teaspoon salt
  • 4 cups low-sodium chicken broth
  • 1 (15-ounce) can low-sodium black beans, rinsed
  • 1 (14-ounce) can no-salt-added fire-roasted diced tomatoes
  • Juice of 1 lime
  • ½ cup chopped fresh cilantro
  • ¾ cup shredded Mexican-style cheese blend
  • Tortilla chips for garnish

Directions:

  1. Heat oil using the sauté function of your multicooker.
  2. Add onion, poblano, chicken, garlic, chili powder, and salt; cook until vegetables are softened.
  3. Stir in broth, beans, and tomatoes.
  4. Cook at high pressure for 10 minutes.
  5. Release pressure carefully; stir in lime juice and cilantro.
  6. Top with cheese and tortilla chips.

Nutrition Facts (per serving):

  • Calories: 269
  • Fat: 10g
  • Carbs: 20g
  • Protein: 26g

7. Spicy Vegetable & Chicken Nourishing Soup:

Indulge in the smoky richness of roasted poblano peppers and garlic in this healthy Southwestern chicken vegetable soup. Here’s how to make it:

Ingredients:

  • 2 medium poblano peppers
  • 2 teaspoons canola oil
  • The text describes 12 ounces of boneless, skinless chicken thighs, which have been cut into bite-size pieces.
  • 1 ½ cups chopped onion
  • 1 ½ cups chopped red or green bell pepper
  • 1 ½ cups of green beans, either cut into 1/4-inch pieces or frozen and thawed,
  • 4 cloves garlic, minced
  • 1 tablespoon chili powder
  • 1 ½ teaspoons ground cumin
  • 6 cups reduced-sodium chicken broth
  • A 15-ounce can of black or pinto beans, rinsed.
  • 1 (14-ounce) can diced tomatoes
  • 4 cups chopped chard or spinach
  • 1 ½ cups corn kernels
  • ½ cup chopped fresh cilantro
  • A serving includes a half cup of fresh lime juice and lime wedges.

Directions:

  1. Roast poblano peppers until blackened; peel, seed, stem, and chop.
  2. Sauté chicken until browned; set aside.
  3. Sauté onion, bell pepper, green beans, and garlic until softened.
  4. Stir in chili powder, cumin, broth, beans, tomatoes, and poblano.
  5. Add chicken, chard, corn, and lime juice.
  6. Serve hot with cilantro and lime wedges.

Nutrition Facts (per serving):

  • Calories: 213
  • Fat: 6g
  • Carbs: 25g
  • Protein: 17g

Read also: Chicken, spinach & bacon alfredo pasta bake

8. Turkey & Wild Rice Nourishing Soup with Vegetables:

Make the most of your Thanksgiving leftovers with this creamy and protein-packed turkey and wild rice soup. Follow these steps:

Ingredients: Nourishing

  • 2 tablespoons olive oil
  • 1 small onion, chopped
  • 2 medium carrots, chopped
  • 2 medium stalks celery, chopped
  • Chopped 8 ounces of cremini or white button mushrooms.
  • ¾ teaspoon salt
  • ¼ teaspoon ground pepper
  • 2 tablespoons all-purpose flour
  • 4 cups low-sodium chicken broth
  • 2 cups water
  • 1 cup wild rice
  • 1 cup chopped green beans
  • 2 ½ cups shredded cooked turkey or chicken
  • 2 cups whole milk
  • 1 tablespoon lemon juice
  • 2 teaspoons of chopped fresh thyme or 1/2 tsp. of dried thyme.

Directions:

  1. Sauté onion, carrots, celery, mushrooms, salt, and pepper in olive oil until softened.
  2. Sprinkle flour and cook until vegetables are coated.
  3. Add broth, water, and wild rice; boil.
  4. Cover and simmer until rice is tender.
  5. Add green beans; cover and cook until soft.
  6. Stir in turkey, milk, lemon juice, and thyme.
  7. Cook until warmed through.

Nutrition Facts (per serving):

  • Calories: 312
  • Fat: 10g
  • Carbs: 34g
  • Protein: 24g

 

These immune-supporting soups are not only delicious but also packed with nutrients to help you stay healthy during the cold and flu season. Incorporate them into your winter menu for a comforting and nourishing boost.

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