This Immune-Boosting Veggie Soup is the perfect remedy for flu season filled with lots of nutrients, minerals and antioxidants that boost immunity and keep you warm all winter long!
With the flu season already in full swing, it’s so important to be providing your body with nourishing foods to help you stay healthy and fight off those pesky colds. This is the perfect recipe for busy mums as it can be ready in 30 minutes! It’s also a great recipe for expecting mamas to prevent and manage getting sick during their pregnancy as the immune system can be compromised during pregnancy.
This 30 Minute Immune Boosting Veggie Soup ticks all the boxes!
- Easy to make in 30 minutes
- Full of veggies and fibre
- Hydrating
- Made with healing spices
- Easy to digest
- Delicious!
Some of the amazing benefits:
1. Turmeric
Turmeric is one of my absolute musts in the cold and flu season! A huge part of getting well is by lowering inflammation! This potent anti-inflammatory spice is full of powerful antioxidants and inflammation fighters that aid and restore the liver.
2. Celery
Celery is rich in vitamin C, which boosts the strength of the immune system. Because of the high content of vitamin C, eating it regularly can reduce your risk of catching the common cold, as well as helping to protect against a variety of other diseases.
3. Carrots
Carrots are an excellent source of beta carotene, which gives them that bright orange colour. One of beta carotene’s jobs is to support the body’s mucus membrane, which lines the respiratory and intestinal tracts, making it harder for bacteria to enter the bloodstream.
4. Ginger
Ginger is another potent anti-inflammatory and infection-fighting spice! So, if you’re under the weather or just getting that tickle in your throat, it’s always recommended to load up on ginger!
5. Healing broth
Not only does the high-water content in bone broth help keep you hydrated when sick, but it also can help thin mucus and keep your immune system strong. It is a powerhouse of nutrients providing the body with a source of protein, collagen, and minerals like iron, calcium, magnesium, and phosphorus.
Ingredients
- 2 tsp olive oil
- 1 cup diced onions
- 1/2 cup chopped carrots
- 1/2 cup chopped celery
- 1 cup thinly sliced mushrooms
- 3/4 cup chopped capsicum
- 1 cup quartered zucchini (cut lengthwise, then in half again and chopped)
- 4 cups chicken or vegetable bone broth or stock
- 1 tsp ground organic turmeric
- 1 tsp dried oregano
- 1 tsp dried ginger
- 1/2 tsp whole fennel seeds
- 1/4 tsp freshly ground black pepper
- 3 cups fresh baby spinach
Instructions
- In a medium to large stock pot over low to medium heat add olive oil, garlic, onions, carrots, and celery. Sauté until softened (about 5 minutes).
- Add additional vegetable (mushrooms, capsicum and zucchini) and all spices. Continue to sauté over medium heat until just softened. (Approx. 5 minutes).
- Once vegetables are just tender to fork add bone broth and bring to a boil.
- Serve warm
