Description
This Immune Boosting Soup is a nutrient-rich, hearty, and flavorful recipe designed to strengthen your immune system. Packed with fresh vegetables, red lentils, and powerful immune-supporting ingredients like garlic, ginger, turmeric, and leafy greens, this comforting soup is perfect for a healthy meal any time of the year.
Ingredients
Scale
Vegetables & Aromatics
- 2 tbsp extra virgin olive oil
- 1 large onion, diced
- 3 large carrots, chopped
- 2 parsnips, chopped (can substitute with sweet potatoes)
- 3 stalks celery, finely chopped
- 6 cloves garlic, minced (about 3 tbsp)
- 2 tbsp fresh ginger, minced
- 2 cups kale or spinach, finely chopped
- 2 tbsp fresh parsley
- 1 small lemon, juiced
Spices & Legumes
- 1 tsp dried turmeric
- ¾ cup red lentils
- ½ tsp sea salt, more to taste
- Black pepper, several grinds
Liquids
- 4 cups vegetable broth
- 2 cups water
Instructions
- Heat Oil and Sauté Onion: Warm 2 tablespoons of extra virgin olive oil in a large pot or Dutch oven over medium heat until hot. Add the diced onion and sauté for about 3 minutes until the onion becomes translucent and fragrant.
- Add Root Vegetables and Celery: Add chopped carrots, parsnips, and finely chopped celery to the pot. Continue sautéing the mixture for 5 more minutes to soften the vegetables and develop flavor.
- Add Garlic, Turmeric, and Ginger: Stir in the minced garlic, dried turmeric, and fresh minced ginger. Sauté this combination for 1 minute to release their aromas and flavors without burning.
- Add Liquids, Lentils, and Seasonings: Pour in 4 cups of vegetable broth and 2 cups of water. Stir in the red lentils, ½ teaspoon of sea salt, and several grinds of black pepper. Bring the soup to a boil over medium-high heat.
- Simmer the Soup: Once boiling, reduce the heat to low and cover the pot. Let the soup simmer gently for 15 minutes until the lentils and vegetables are tender and cooked through.
- Add Greens, Herbs, and Lemon Juice: Remove the pot from heat. Stir in the finely chopped kale or spinach, fresh parsley, and the juice of one small lemon. Cover the pot again and let the greens steam in the residual heat for a few minutes until wilted.
- Season and Serve: Taste the soup and adjust the seasoning if needed, adding extra salt (about ¼ teaspoon) or pepper to preference. Serve warm and enjoy the immune-boosting benefits.
Notes
- For Instant Pot: Use the ‘Sauté’ function to cook onion, carrots, parsnips, celery, garlic, turmeric, and ginger as described. Then add broth, water, lentils, salt, and pepper. Cook on high pressure for 8 minutes. Quick release the pressure, then stir in kale, parsley, and lemon juice. Cover and let steam for 2 minutes before serving.
- Parsnips can be substituted with sweet potatoes for a sweeter flavor.
- Adjust salt based on dietary needs or broth saltiness.
- Add more water or broth if a thinner soup consistency is desired.
- Use fresh turmeric if available, but reduce quantity slightly as it has a stronger flavor than dried.
- This soup freezes well for up to 3 months.
Nutrition
- Serving Size: 1 cup (approx. 250ml)
- Calories: 150 kcal
- Sugar: 5 g
- Sodium: 360 mg
- Fat: 4 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 3.5 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 6 g
- Protein: 8 g
- Cholesterol: 0 mg
