Immune-Building Vegetable Soup

an all-weather classic packed with medicinal herbs
immune building veg soup
© Can Stock Photo Inc. / Shaiith

This is my favourite recipe when I am noticing a sore throat or feeling run down. The combination of immune-boosting medicinal herbs along with “get well” ingredients like warming ginger, anti- inflammatory turmeric, vitamin C-rich greens and parsley, respiratory-supportive beta carotene-rich carrots and sweet potatoes, and circulation-enhancing and congestion-clearing cayenne are sure to help kick your cold to the curb!

Ingredients - Stock Infusion

  • 2 L water, vegetable, chicken stock, or bone broth
  • 3 sticks (about 2 Tbsp) fresh burdock root (Arctium lappa), peeled and sliced
  • 3 sticks dried codonopsis (Codonopsis pilosula or dang shen)
  • 2 Tbsp dried astragalus root (Astragalus membranaceus)
  • 6 slices of reishi mushrooms (Ganoderma lucidum) or 2-4 Tbsp dried

Instructions - Stock Infusion

  1. Bring liquid and herbs to a boil and simmer, covered, for 15-30 minutes.
  2. Strain. Burdock coins can be returned to soup, if desired.

Ingredients - Soup

Use up whatever veggies and greens you have in the fridge for this recipe. Shiitake, carrots, celery, cabbage, parsnips, turnips, squash, bok choy, chard, spinach, and kale are all delicious options!

  • 2 L immune stock infusion
  • 1 c onion, chopped
  • 4 cloves garlic, minced
  • 2 Tbsp coconut oil
  • 3 c chopped vegetables of choice
  • 1-2 c of sweet potatoes, chopped into 1-inch cubes
  • 2 c chopped greens of choice
  • 1 c parsley, chopped
  • 2 inches fresh ginger, grated
  • 1 tsp each dried thyme, oregano, turmeric powder
  • Salt and black pepper, to taste

Instructions - Soup

  1. Sauté onions and garlic in oil until soft, about 5 minutes. Add veggies and continue to sauté for an additional 8 minutes or so, until crisp-tender.
  2. Add spices, cooking until fragrant.
  3. Pour in stock, bring to a boil, then reduce to simmer for 15 minutes, or until the veggies are tender. Add in greens and parsley and simmer for 5 minutes. Add salt and pepper to taste.
  4. Serve in bowls and garnish with a dash of cayenne pepper, if desired.

Note: Turn this into a weeknight warmer by adding some protein! Adzuki beans are delicious and easy to digest, but feel free to include any other legume or even some free-range meat! As a bonus, a scoop of brown rice will turn this into a tasty, comforting stew!

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