With cold weather creeping upon us, there are two things we tend to worry about: keeping warm, and the season for sickness! But never fear, for we have the perfect solution for both of these! SOUP! It’s such an easy fix that’ll warm you straight to your bones AND, with the right soup recipe, boost your immune system to help you fight off that cold! Thankfully, we’ve got 5 recipes right here for you!
These soups are even better on day 2 (or even 3!) after all the flavors have marinated together. When I make any of these 5 soups, I try making a big batch ahead of time to last a good part of the week OR just freeze the soup in small batches so I can grab some anytime I feel a cold coming on. So, pick a soup, stay cozy, and help your body fight off the cold and flu!
Immune-Boosting Chicken Soup
- 2 Tbsp olive oil
- 1 onion, chopped
- 3 large celery stalks, chopped
- 2 large carrots, peeled and chopped
- 1 cup mushrooms, sliced
- 10 cloves garlic, minced
- 8 cups chicken stock
- 2 bay leaves
- ½ tsp. turmeric
- ½ tsp. crushed red pepper
- 1½ tsp. sea salt
- 1 (15 oz) can chickpeas, drained and rinsed
- 3 cups shredded rotisserie chicken
- 2 cups baby kale leaves
- In a large pot or dutch oven, heat oil over medium-high heat and sauté onion, celery and carrots, stirring occasionally, about 5 minutes. Add mushrooms and garlic, cooking another 3 minutes.
- Stir in the chicken stock, bay leaves, turmeric, crushed red pepper, salt and chickpeas; bringing to a boil. Mix in shredded chicken, cover and turn down heat to a simmer for 15 to 20 minutes.
- Add kale, cover and simmer an additional 5 minutes. Discard bay leaves, serve and enjoy!
This Immune-Boosting Chicken Soup is the perfect remedy for cold and flu season, but it’s also filled with tons of nutrients and antioxidants that boost your immunity and keep you warm and cozy all winter long ! Ingredients like garlic, chickpeas, turmeric, mushrooms and dark leafy greens all simmering together in a flavorful hot broth, it will get back to health in no time !
Roasted Carrot, Sweet Potato and Ginger Soup
- 1 large sweet potato
- 2 cups carrots
- 1 tbsp vegetable oil
- 1 onion
- 1 garlic clove
- 2 tbsp grated ginger
- 1 liter vegetable broth
- pinch of cayenne
- salt & pepper to taste
- Preheat your oven to 400 degrees and line a pan with parchment paper.
- Chop your sweet potatoes and carrots into medium sized cubes and place spread out of your pan. Bake for 20-25 minutes until tender.
- Heat vegetable oil in a large pot on medium heat. Chop your onion and garlic and and add to the pot, stirring constantly for 2-3 minutes. Add grated ginger, sweet potato, carrots and a pinch of cayenne and stir together.
- Next add your vegetable broth and bring to a boil for 2 minutes. Reduce heat to low and let simmer for 30 minutes.
- Transfer soup to a blender (or use a hand blender) and blend soup until smooth. Season with salt and pepper to taste
The Roasted Carrot, Sweet Potato and Ginger soup has loads of beta-carotene, vitamin A, and vitamin C, What else can you ask for when it comes to fighting off a cold? It’s also a hearty soup that can get you through the day when you’re feeling ill.
Zuppa Tuscana Healthy
- 1 lb Ground pork
- 1 lb Italian sausage
- 4 slices Whole30-compliant bacon
- 1 tsp Basil, dried
- 2 tbsp Garlic
- 1 tsp Garlic powder
- 1/2 bunch Kale
- 1 tsp Onion powder
- 1 pinch Oregano, dried
- 1 tbsp Parsley, fresh
- 1 pinch Thyme, dried
- 1 White or yellow onion, medium
- 4 Yellow potatoes, medium
- 4 cups Chicken stock
- 1 can Coconut milk
Homemade Whole30 Italian Sausage
- 1 pound ground pork
- 1 tablespoon red wine vinegar
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 tablespoon fresh chopped parsley or 2 teaspoons dried
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried basil
- 1 teaspoon paprika
- 1 teaspoon red pepper flakes
- 1/4 teaspoon ground fennel seed optional
- pinch dried oregano
- pinch dried thyme
- If making Italian sausage: combine all ingredients in a bowl and mix well. Alternately, combine all ingredients in the saucepan and stir well when browning.
- In a Dutch oven or heavy-bottomed medium pot over medium heat, add Italian sausage and sprinkle crushed red pepper flakes over. Use a spoon to break up the pieces. When browned and cooked through, drain and set aside.
- Cook the bacon pieces in the same Dutch oven over medium heat until crisp, about 5-10 minutes. Remove the crisp bacon and set aside – don’t get rid of the bacon fat! Stir in the onions and garlic; cook until onions are soft and translucent, about 5 minutes.
- Pour the chicken broth into the Dutch oven with the onions and garlic, and bring to a boil over high heat. Add the potatoes, and boil until fork tender, about 10-20 minutes. Reduce the heat to medium and stir in the coconut milk and the cooked sausage; heat through. Add the bacon and the kale into the soup just before serving and cook ’til the kale is bright green and softened. Add salt and pepper to taste.
Now this soup is possibly my all time favorite on this list, I swear by it. The fresh ingredients like the kale, potatoes and homemade italian sausage really make a difference. You will eat it all up and will be wishing you made more for leftovers.
Chicken and Quinoa Soup
- 1 tsp Black pepper
- 1/4 tsp Fennel seed, ground
- 1 tsp Paprika
- 1 1/2 tsp Red pepper flake
- 1 tsp Salt
- 1 Salt and pepper
- 1 tbsp Red wine vinegar
- 1 and 1/2 pounds boneless skinless chicken breasts
- 1 cup quinoa
- 1 (~4 cups) small butternut squash
- 1 can (15.25 ounces) kidney beans
- 1 can (15 ounces) corn
- 1 can (14.5 ounces) petite diced tomatoes*
- 2 teaspoons minced garlic
- 1 packet (1.12 ounces) fajita seasoning mix
- 5 cups chicken broth**
- Salt and pepper to taste
- Optional: fresh parsley, sour cream, cheddar cheese
- Remove the fat from the chicken. Rinse the quinoa in a fine mesh sieve to remove the bitter saponin coating.
- Peel, seed, and chop the butternut squash into small bite-sized pieces (or buy pre-chopped butternut squash for an even faster prep).
- Rinse and drain the kidney beans and corn.
- Lightly grease your slow cooker with nonstick spray (I use a 6-quart crockpot). Add in the chicken, quinoa, chopped squash, kidney beans, corn, undrained tomatoes, garlic, and fajita seasoning packet. (OR try a chili seasoning packet if you enjoy those flavors better).
- Pour in the chicken broth and give everything a good stir.
- Cover and cook on high for 3-4 hours or until the quinoa is cooked through and the squash is very tender.
- At this point you can remove some of the squash and mash it with a potato masher and then put it back in the soup. This is totally optional, but makes it a bit heartier.
- Add some salt and pepper to taste and any other seasonings desired. Garnish with fresh parsley if desired.
- If desired, stir in some sour cream (we use and love reduced fat or fat free) and some freshly grated cheddar cheese.
- NOTE: slow cookers are known for cooking at different speeds – if yours tends to cook faster your chicken and squash could be done even earlier than 3 hours and alternatively everything may take longer to cook in a cooler slow cooker. The longer this cooks the more liquid the quinoa absorbs – if you don’t mind that’s fine, otherwise you can always add some more chicken broth and seasoning.
Healthy Turkey Chili
- 2 teaspoons olive oil
- 1 yellow onion, chopped
- 3 garlic cloves, minced
- 1 medium red bell pepper, chopped
- 1 pound extra lean ground turkey or chicken (99%)
- 4 tablespoons chili powder
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1/4 teaspoon cayenne pepper
- 1/2 teaspoon salt, plus more to taste
- 1 (28-ounce) can diced tomatoes or crushed tomatoes
- 1 1/4 cups chicken broth
- 2 (15 oz) cans dark red kidney beans, rinsed and drained
- 1 (15 oz) can sweet corn, rinsed and drained
- For topping: cheese, avocado, tortilla chips, cilantro, sour cream
- Place oil in a large pot and place over medium high heat. Add in onion, garlic and red pepper and saute for 5-7 minutes, stirring frequently. Next add in ground turkey and break up the meat; cooking until no longer pink. Next add in chili powder, cumin, oregano, cayenne pepper and salt; stir for about 20 seconds.
- Next add in tomatoes, chicken broth, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together. Taste and adjust seasonings and salt as necessary. Garnish with anything you’d like.
- Makes 6 servings, about 1 1/2 cups each.
Any type of chili is great, so when you are able to find a healthy recipe you better get right into cooking. This recipe takes a classic bowl of chili and gives you something that is even more flavorful and healthy!
As an added tip, try using fresh ingredients as well, that way you get ALL of the correct nutrients! Overall, all of these soups are delicious and ready to help you battle that cold and flu!