Published · Modified · by Alexis Joseph, MS, RD · 65 Comments
Jump to Recipe·5 from 27 reviews
Coziest Immune Boosting Soup packed with vegetables, greens, lentils, turmeric, and ginger. A comforting meal in a bowl you'll crave all winter!
It's a hug! It's a plane! It's a bowl of immune boosting soup.
If there's ever a been a time to face-plant into a steamy pot of cozy veggies (channeling this Broccoli Cauliflower Soup), warming spices, and healing broth, it is most certainly now. Together, we shall boost thy immune systems! Hunk of crusty bread not optional.
Now listen here. I'm literally on week three of a head cold turned sinus infection and my cheeks feel like they're going to fall off. The pressure!! Sinus rinse, warm compress, antibiotic, endless tissue boxes...you name it, I've tried it.
So yes, this soup and its health benefits are my BFF right now. And yesterday. And tomorrow.
Key ingredients and substitutions
- Mirepoix: Onion, celery, and carrot for a must-have flavor base.
- Garlic: Lots of garlic for rich flavor but also for healing properties. You can boost the allicin (am active compound in garlic), by letting garlic sit for 10 minutes once minced. Hello, anti-inflammatory boost!
- Turmeric and ginger: Famed for their powerful medicinal properties for centuries. The more the merrier!
- Parsnips: I love the sweetness and texture that parsnips add. Cauliflower or sweet potatoes would be another good choice.
- Red lentils: For body and a nice plant protein punch. I recommend red lentils for this recipe because they soften up nicely. I haven't tried with green lentils, but they do take closer to 30 minutes to cook.
- Vegetable broth: Another layer of umami flavor. Use store bought or make your own! Chicken broth would also work.
- Greens: Kale, spinach, chard, or whatever green you love will work great for an extra dose of nutrients and texture.
- Lemon: I love the zippy brightness lemon adds. Plus, oodles of disease-fighting vitamin C!
Which lentils are best
The best kind of lentils to use for this particular soup are red (or "red split") lentils. They are soft and have a way of blending into the soup and and a luxurious thickness.
While I recommend red lentils, green lentils could also work. They'll have to cook closer to 30 minutes and will be more detectable in the soup.
Add in ideas
- Mushrooms: shiitake mushrooms would add amazing umami.
- Peas: stir in frozen peas at the end for an extra pop of green.
- Rice or couscous: stir in a cup of your favorite cooked grain at the end.
Can this be made in the Instant Pot?
Yes! Simply follow the recipe notes below for a more hands off way to whip up this healthy soup. A little sauté, eight minutes of pressure cooking, and voila! Done.
Storage tips
This nutrient-rich soup packed with vitamins and antioxidants will last up to five days in the fridge.
How to freeze
To freeze, simply place soup in a large freezer baggie and lay flat. It will last three months in the freezer. Thaw overnight in the fridge and then warm on the stove once you're ready to eat!
More healthy soup recipes
- Yummiest Vegetable Soup
- Vegan Lasagna Soup
- Instant Pot Lentil Soup
- Vegan Tortilla Soup
Ready to kick that cold/sinus infection/whatever the heck is happening to the curb? YA, SAME.
Immune Boosting Soup Recipe
5 Stars4 Stars3 Stars2 Stars1 Star5 from 27 reviews
- Author: Alexis Joseph
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 6 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: American
- Diet: Gluten Free
Save Recipe
Description
Coziest Immune Boosting Soup packed with vegetables, greens, turmeric, ginger and garlic. A comforting hug in a bowl you'll crave all winter!
Ingredients
UnitsScale
- 2 tbsp extra virgin oil
- 1 large onion, diced
- 3 large carrots, chopped
- 2 parsnips, chopped (can sub sweet potatoes)
- 3 stalks celery, finely chopped
- 6 cloves garlic, minced (about 3 tbsp)
- 2 tbsp fresh ginger, minced
- 1 tsp dried turmeric
- ¾ cup red lentils
- 2 tbsp fresh parsley
- ½ tsp sea salt, more to taste
- 4 cups vegetable broth + 2 cup water
- 2 cups kale or spinach, finely chopped
- 1 small lemon, juiced
Instructions
- Warm olive oil in a large pot or dutch oven oven medium heat. Once hot, add onion and sauté for 3 minutes.
- Add carrots, parsnips, and celery and sauté for another 5 minutes. Add garlic, turmeric, and ginger and sauté for 1 minute.
- Add broth, water, lentils, salt and several grinds of black pepper. Stir and bring to a boil. Reduce heat to low and simmer, covered, for 15 minutes.
- Remove from heat. Stir in kale, parsley, and lemon juice. Cover and let greens steam for a few minutes. Season to taste (I did another ¼ tsp salt) and enjoy!
Notes
Instant Pot directions: Press "Sauté" and add olive oil. Once hot, add onion and cook for 2 minutes. Add carrots, parsnips, and celery and sauté for another 5 minutes. Add garlic, turmeric, and ginger and sauté for another minute. Stir in broth, water, lentils, salt and a few grinds of black pepper. Cook on high pressure for 8 minutes then quick release any remaining pressure. Carefully remove lid and stir in kale, parsley, and lemon juice. Cover and let greens steam for 2 minutes. Season to taste (I did another ¼ tsp salt) and enjoy!
About Alexis Joseph, MS, RD
Oh HEY there! I'm Alexis Joseph, food writer, blogger, Registered Dietitian Nutritionist (RDN), new mama, and co-founder of local restaurant group, Alchemy. I use my passion for cooking and wellness as fuel to help others ignite a more freeing and happy relationship with food. Learn more about Alexis!
Reader Interactions
Deborah Williams says
Just made this. Absolutely fantastic!will be making this again and again.
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Alexis Joseph, MS, RD says
Hooray, thank you tons Deborah!
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cindy says
excellant soup, with second helpings from vegan and non-vegan family members. I added black lentils and sweet potatoes. Appreciate that it was quick and easy to prepare.
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Alexis Joseph says
Love it, thanks Cindy!
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cindy says
excellant soup, with second helpings from vegan and non-vegan family members. I added black lentils and sweet potatoes. Appreciate that it was quick and easy to prepare.
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Marybeth Green says
Hi, I am planning to make this Wednesday, then travel with it to my Mom's on Thursday and will re-heat for dinner. Do you have any tips on maximizing flavor when doing this? Thank you!
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Alexis Joseph says
Hi there! Making it ahead always maximized flavor as it gives the flavors more time to meld. You don't need to do anything else! Enjoy 🙂
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Diane says
I just stumbled on this recipe and am excited to make it! Sounds great for cold weather and when we have the sickies!
I will post again I make it. Thank you,
DianeReply
Alexis Joseph says
It’s the best this time of year, hope you love!
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Jan says
I love the name of your website 😁 am looking forward to trying the immune boosting soup in the instant pot
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Alexis Joseph says
Thank you! I hope you love it 😉
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Ashley D. says
This is one of the most delicious soups! I added basmati rice at the end and it added a little more sweetness. I skip the celery as I never added cooked celery to anything but it's still sooo yummy and soothing!
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Alexis Joseph says
That sounds sooo good, thank you Ashley!
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Kathleen says
This soup is delicious! Used sweet potatoes instead of parsnips. Helped my tummy issues! Will make again!
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Alexis Joseph says
The best, thanks Kathleen!!
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Bianka says
It’s a cold winter in Australia and this has been my go to! So delicious and easy. Thank you!
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Alexis Joseph says
Fabulous, thank you!
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Jet says
Great wholesome soup. Very easy. Only thing is I would've put the turnips towards the end as it ended up a bit mushy.
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Alexis Joseph says
So glad you enjoyed it, Jet!
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Darla Clark says
SO VERY YUMMY!!!! Just wish I would have made more:)
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Alexis Joseph says
Thanks so much, Darla!
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Portia O says
Made this for my fiancé and I as we are coming down with a sickness. The soup was super easy to make and felt like very healing. Tasted really delicious! I substituted parsnips for sweet potato and that worked great. Will definitely make again.
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Alexis Joseph says
Yummmm I love parsnips! thanks, Portia!
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Shawnna says
Delicious!! I wouldn’t change a thing!
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Alexis Joseph says
Awesome, thanks Shawnna!
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Patricia says
Thank you for sharing this recipe. Not only is it easy to make, it’s also delicious to eat with a bonus that it truly is good for you 👍🏻. Side note: A couple members in my family contracted the coronavirus at the same time I made this soup. Unfortunately soup with vegetables is not their thing. Oh well, I ended up eating the whole pot in a matter of three days and believe me I tested negative. I will continue to make.
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Dani says
This is my absolute favorite soup to make when I'm feeling sick!! It's so easy to make and so yummy and comforting.
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Alexis Joseph says
I'm so glad, thank you Dani!!
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Samantha says
Yummm! This soup totally hit the spot alongside a sandwich for our supper tonight. Sometimes simple and nourishing is best and this ticked both boxes. 🧡
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Alexis Joseph says
Amen! I'm thrilled you loved it, Samantha. Thanks so much for taking the time to leave a review!
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Lynn Zangmeister says
Such a simple soup full of so much flavor!! Save time and get the frozen ginger and garlic cubes from Trader Joe’s. The lemon juice in this is everything!!!
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Alexis Joseph says
Awww yay! I agree--lemon adds sooo much. Thanks a ton, Lynn!
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Diana says
I just got finished making this soup, and eating it for lunch. It is very good, and satisfying. I didn’t have parsnips, so I used sweet potatoes, as suggested. In a few weeks, one of my daughters, who lives out of town, will be having surgery. I will be sure to bring this recipe with me to make for her, because it is very delicious, comforting, and nutritious. Thank you so much for this recipe!
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Margarete Fortenberry says
Delicious and nutritious- my family loved it.
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Alexis Joseph says
Wonderful, thanks so much Margarete!
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Helen says
Made this for a colleague's leaving lunch tomorrow. Eaten three bowls of it already! Oops! It's so good and the lemon just makes it. Thanks for the recipe.
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Alexis Joseph says
Fabulous!! I agree--the lemon is everything. Thanks, Helen!
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Kendra B says
This soup was SO amazingly good. Made it when my husband was feeling sick even though soup is not our typical meal in the hot summer of NC. Used dried parsley instead of fresh and spinach instead of kale. Served with fresh French bread. Omg this is going into our rotation for sure! I honestly didn’t expect such a simple recipe to blow me away like this one did. Thanks so much for sharing!
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Alexis Joseph says
Heck yes! Isn't it the best sick soup? I'm thrilled it was a winner for ya. I hope he gets getter soon!
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Ash says
Just made this, and wow! So yum for such a simple recipe. I used one big turnip instead of parsnip as my grocer was out of them, and I used 2 cups of vegetable stock & 4 cups of chicken style stock, and it was delicious. I’ve just recovered from a cold and this is exactly what I needed
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Alexis Joseph says
Ohhh love the turnip idea! Thank you tons for letting me know you loved it, Ash 🙂
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Marie says
This website is amazing! I'm so happy I found it and can't wait to try some of these delicious looking recipes!!
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Alexis Joseph says
You made my day. Let me know if you make anything!
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sofronhealth_com says
Delicious. Refreshing. Added mushrooms for proteine boosting. Thank you.
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sofronhealth.com says
Delicious. Refreshing. Added mushrooms for proteine boosting. Thank you.
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Maribeth says
Been feeling sick for 6 days and this soup was everything I wanted. It is so nourishing and tastes delicious with some crusty bread.
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Alexis Joseph says
Perfection! Get better soon 🙂
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Suzanne says
Delicious!
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Alexis Joseph says
Thanks, Suzanne! So glad you loved it!
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Jen R says
I made this soup recently and it was a nice change in flavors and texture (I can officially say I’ve used parsnips before 🙂 . I was surprised at the sweetness! My husband added red pepper flakes to his bowl and he liked it a lot. I might add 1/4 teaspoon next time and see what that does. Thanks for a great recipe!
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Mollie says
This was so delicious and comforting! The parsnips give it a subtle sweetness, and it was perfect for a cozy, nutritious dinner!
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Alexis Joseph says
Yayyyy! Parsnips are the bomb. Thanks, Mollie!
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Lauren says
Hi! This soup looks amazing and I’m planning to add fresh shiitakes. At what point in the cooking process would you add them? Thanks so much.
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Alexis Joseph says
Amazing idea! That'll add amazing umami flavor. I'd add it in step 2, when you add the carrots. Let me know how it turns out!
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Mercedes says
This is one of the best soups I have ever made! It will be on frequent rotation here. I highly recommend everyone makes this ASAP! Thank you for the wonderful, healthy recipe! I’m sending it to everyone I know. 🤗
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Alexis Joseph says
Thank you so much, Mercedes!!
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Maclean Nash says
Aboslu*tley delicious! There is nothing I would change about this recipe - it's perfect!
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Alexis Joseph says
Youdda best Maclean!!
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Jess says
I just made this over the weekend with some cauliflower rice mixed in and topped with nutritional yeast, and it was delicious! Looking forward to enjoying the leftovers.
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Alexis Joseph says
How fun, I gotta try that next!
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Mr Danger says
Excellent Immunity boosting soup, Look into adding Non Fermentable Nutritional Yeast to each bowl full to get You B vitamins Its a game changer
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Alexis Joseph says
Yumm!!
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Dylan says
Just the recipe I needed! I made a few days ago and it's been perfect for lunches! Love the turmeric and fresh ginger 🙂
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Alexis Joseph says
Yayyy hope you and Alex loved!
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