Immunity Boosting Soup (Vegan or Paleo)

This soup will make you feel cozy and warm. When my body needs to be nourished and cared for this soup works wonders. The photos are with chicken and red lentils but there are vegan and paleo options explained in the variations below.

What Makes This An Immunity Boosting Soup?

Certain foods and spices will boost your immunity to keep you healthy all winter long. They will also restore your balance if you’re under the weather.

This restorative soup is full of nutrient-dense vegetables such as carrots, parsnips, celery, kale and onion. They contain fiber, prebiotics, and nutrients that help promote a healthy gut microbiome. Your gut is the largest immune organ in the body, containing up to 80% of the body’s immune cells. 

There are lots of spices; ginger, garlic and turmeric which contain powerful antioxidants and are natural anti-inflammatories. Plus they taste fantastic.

The bone broth is incredibly nourishing and supports your digestive system. It’s high in antioxidants, vitamins, minerals and gelatin — which acts to heal and seal the gut.  Since the gut’s immune system is essential for maintaining overall health, your immunity is strengthened.

Protein is an important part of a healthy immune system. Red lentils and chicken provide the protein you need for the production of antibodies and other immune system components to help your body fight off infections more effectively (for vegan or paleo see variations below).

Why I Love This Soup

• Cozy and flavorful
• Healing and restorative
• Easy to make
• Packed with vitamins and minerals
• Full of fiber and protein
• Gluten free, dairy free

Immunity Boosting Ingredients and Substitutions

• Mirepoix: Onions and celery are cooked together to create an aromatic flavor base. Leeks or shallots can be substituted for the onions.
• Carrots: Give sweetness and color to the soup. They are a good source of vitamin A and antioxidants that naturally boost our immune defense. Also full of Vitamin C which stimulates the formation of antibodies. Sweet potatoes or butternut squash can be substituted.
• Parsnips and Turnips: These fiber rich root vegetables make the soup filling. They provide texture and add a deliciously sweet flavor. You can use both or just one. If you’re not fond of either you can substitute cauliflower or potatoes.
• Ginger: Fresh grated ginger gives the soup a fragrant, mildly spicy, sweet flavor.  It’s naturally antiseptic, anti-inflammatory and supports the health of your respiratory system. Ginger also encourages efficient digestion and is very soothing.
• Garlic: Lots of garlic for a rich flavor and it’s healing properties. Garlic has an anti-microbial known as allicin. You can boost the anti-inflammatory properties of allicin by letting garlic sit for 10 minutes once minced.
• Turmeric:  Used for centuries as a powerful anti-inflammatory herb. It’s active compound curcumin is rich in antioxidants and antimicrobial properties, making it an immunity boosting powerhouse. Some studies suggest taking turmeric and garlic together enhance turmeric’s immune-boosting effects.
• Black Pepper: Adds a slightly pungent, earthy flavor, with a hint of spice. When combined with turmeric the piperine in black pepper helps the body absorb curcumin.
• Bay Leaf: When simmered in liquid the bay leaf’s earthy, slightly sweet, tea-like flavor is released. It has a positive impact on the immune system due to its antioxidant properties.
• Red lentils: Give the soup a hearty base as they soften up quickly thickening the broth. They provide plant protein and fiber. Lentils are loaded with immunity-boosting iron, zinc and vitamin B6, which create lymphocytes, infection-fighting white blood cells. Green lentils may work but I haven’t tried it. They will need to cook longer.
• Chicken Breast: I like the clean light flavor of breasts. Here they are poached in the broth as it cooks, then shredded. You could use chicken thighs or leftovers from a roasted chicken.
• Bone Broth: Adds a delicious umami flavor and the healing compounds mentioned above. Use store bought or make your own! Vegetable broth would also work.
• Kale: I add kale for additional nutrients and texture. Kale is a cruciferous vegetable like broccoli and cauliflower, which helps improve immune function. You can use spinach, chard, or whatever green you love.
• Lemon: It adds a bright, tangy flavor. Also lots of immunity boosting Vitamin C.

Variations

To Make It Vegan

Substitute vegetable stock for the bone broth. In place of the chicken add one can of chickpeas or white beans.

To Make it Paleo and Whole30

Leave out the red lentils. Before adding the shredded chicken and kale you can scoop out 2 cups of vegetables and stock and blend to make the broth thicker, but it’s optional. The soup will be delicious even without the lentils or blending.

Steps To Make Immunity Boosting Soup

Here are the basic step, the exact amounts and details are in the recipe card below.

Step 1: Saute the onions and celery until softened. Add the garlic and ginger, cook until fragrant. Add turmeric and pepper.

Step 2: Add carrots, parsnips, turnips and red lentils. Stir to coat with turmeric. Add vegetable broth, bay leaf, lemon juice and bring to a boil. If using raw chicken breasts add now. If using beans add them, if using already cooked chicken wait until later to add.  Reduce the heat and simmer for 15 minutes until chicken is no longer pink.

Step 3: Use tongs to remove chicken  breasts, set aside. When the chicken is cool use 2 forks to shred.

Step 4: Continue to simmer the soup for 10 minutes more until the lentils are soft. Add kale and shredded chicken. Continue to cook for 2-3 minutes until the kale has softened and wilted slightly.

Step 5: Taste to adjust salt. Serve garnished with additional black pepper.

Storing Tips

• To store in the refrigerator: Always allow your soup to come to room temperature before storing away in the refrigerator. This soup will stay good for 4 to 5 days. It’s the perfect healthy meal to quickly reheat and enjoy for lunch, breakfast or light supper throughout the week.
• To freeze: You can freeze the soup for up to 3 months. Use a glass storage container or for individual servings store in a silicone freezing tray.
• To reheat: Reheat in a pot or microwave until warm.

More Immunity Boosting Soup Recipes

• Healing Mushroom Cabbage Soup
• Soothing Ginger Turmeric Carrot Soup
• Butternut Squash Vegetable Soup
• Coconut Chicken Soup