Healthy soups to boost your immune system (recipes included)

There are few things cozier than a pot of soup simmering on the stove. Plus, soup is one of the most hassle-free dishes you can make. Just toss the ingredients into a pot and let them cook for a few minutes so that the flavors develop.

Soups make great immune-boosting foods, too. Certain recipes call for health-promoting ingredients, like garlic, ginger and turmeric. Get cooking and whip up these delicious, heartwarming soups:

Garlic mushroom soup

Garlic and mushrooms are great for boosting immune health. For starters, garlic has powerful compounds that help your immune system ward off foreign invaders. On the other hand, mushrooms are rich in vitamin D, a nutrient critical for immune function. Here’s a recipe that features both of these immune-boosting foods:

Ingredients:

1 ounce dried mixed mushrooms (e.g., shiitake, porcini)
1 medium white onion, chopped
1 whole garlic bulb, peeled and crushed
1 thumb-sized piece of ginger, peeled and grated
4 cups water
1 tablespoon extra-virgin olive oil
1 tablespoon vegetable bouillon powder or 1 cube
Juice of 1 lemon
Ground black pepper
Sea salt

Preparation:

  • Pour 1 cup of boiling water over the dried mushrooms in a bowl. Leave them to soak for 10 minutes.
  • Heat the olive oil in an ovenproof pan and add the onion, ginger and garlic. Cook until fragrant.
  • Add the mushrooms and their water to the pan. Add the vegetable bouillon powder or cube.
  • Season to taste with salt and black pepper. Cover the pan and simmer for 2 hours. Serve with crusty bread.

Chicken zoodle soup

Zoodles, or zucchini noodles, is a gluten-free pasta substitute. Using zoodles for your soups or pasta allows you to eat more vegetables while also ditching store-bought noodles, which are often made from refined grains.

Ingredients:

2 celery ribs, chopped
1 1/2 pounds boneless, skinless chicken breasts
10 1/2 ounces zucchini noodles
3 1/2 ounces chopped onion
1 1/2 ounces diced carrots
3 cups chicken broth
2 teaspoons sea salt
1 1/2 teaspoons homemade poultry seasoning (sage, thyme and parsley)
1/2 teaspoon ground black pepper

Preparation:

  • To a pressure cooker, add the breasts, onion, carrots, celery, broth and seasoning. Add salt and pepper to taste.
  • Close the lid and seal the vent. Cook on high pressure for 25 minutes. Quick-release the steam.
  • Remove the chicken from the soup. Shred it using two forks, then return it to the soup.
  • Add the zucchini noodles to the soup and let sit until soft, around 5–10 minutes. Serve immediately.

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