8 Immune-Boosting Soup Recipes (2024)

1 tbsp extra-virgin olive oil

1 medium yellow onion, diced

2 lb carrots, chopped (skin on)

4 cloves garlic, roughly chopped

1 tbsp grated fresh ginger

2 tsp grated fresh turmeric or 1 tsp ground turmeric

6 cups low-sodium vegetable broth

2 tbsp raw apple cider vinegar

¾ tsp kosher salt

¼ tsp freshly ground black pepper

1

In a large stockpot over medium heat, add olive oil, onion, and carrots. Cook, stirring occasionally, until onions are translucent and carrots begin to soften, about 8 to 10 minutes.

2

Add garlic, ginger, and turmeric, and stir to combine. Cook 1 to 2 minutes more.

3

Stir in the broth, vinegar, salt, and pepper and bring just to a boil. Reduce heat, cover, and simmer until all ingredients are soft, about 25 to 30 minutes.

4

Remove from heat and use an immersion blender to blend soup until completely smooth. Alternatively, allow soup to cool slightly before carefully transferring it to a standard blender and blending until smooth.

Nutrition Facts

2 tbsp extra-virgin olive oil, divided

1 ½ lbs chuck beef, cut into bite-sized pieces

1 yellow onion, diced

3 medium carrots, sliced into rounds

2 ribs celery, sliced

5 cloves garlic, minced

¼ cup tomato paste

8 cups low-sodium beef broth

1 tbsp worcestershire sauce

½ tsp dried oregano

½ tsp dried thyme

½ tsp dried rosemary

¾ tsp kosher salt

¼ tsp freshly ground black pepper

1 ½ cup barley

¼ cup fresh parsley, chopped, for garnish (optional)

1

In a heavy stockpot or dutch oven, heat 1 tablespoon of olive oil over medium high. Add half the beef and brown on all sides, about 2 minutes per side. Remove from the pot and brown the rest of the beef. Once all the beef is browned, remove it from the pan and set it aside.

2

Add the remaining 1 tablespoon of olive oil to the same pot. Add onion, carrots, and celery and cook, stirring frequently until vegetables begin to brown and soften, about 5 minutes.

3

Stir in garlic and tomato paste. Cook for 1 to 2 minutes more.

4

Add broth, worcestershire sauce, oregano, thyme, rosemary, salt and pepper. Bring to a light boil. Add the beef back to the pot, reduce heat, cover, and simmer for 30 minutes.

5

Stir in barley, cover and continue to simmer until barley is tender, about 30 minutes more. Garnish with parsley, if desired.

Nutrition Facts

2 tbsp extra-virgin olive oil

2 medium yellow onions, diced

3 medium carrots, chopped (skin on)

5 cloves garlic, minced

2 cups low-sodium vegetable broth

2 28-oz cans diced tomatoes, with juice

⅓ cup sun-dried tomatoes, dry packed

¼ tsp freshly ground black pepper

½ tsp dried basil

Fresh basil, for garnish (optional)

1

Select the saute function and allow the pot to get hot. Add olive oil, onion, and carrots and cook, stirring frequently, until onions begin to soften, about 5 to 7 minutes. Add garlic and cook until fragrant, about 1 minute.

2

Add broth and use a wooden spoon to scrape any browned bits from the bottom of the pot.

3

Add diced tomatoes, sun-dried tomatoes, pepper, and dried basil and stir to combine. Cover with the lid, making sure the vent is set to seal, and set to cook at high pressure for 15 minutes (it will take several minutes to come up to pressure). Once the time has elapsed, let the Instant Pot depressurize naturally for 10 minutes before releasing the rest of the pressure.

4

Use an immersion blender to blend the soup until completely smooth, or cool slightly and carefully transfer to a traditional blender and blend until smooth. To serve, garnish with fresh basil leaves if desired.

Nutrition Facts

1 tbsp extra-virgin olive oil

1 medium onion, diced

1 large russet potato, diced

3 medium carrots, sliced into rounds

2 ribs celery, sliced

2 cloves garlic, minced

6 cups low-sodium chicken broth

2 cups cooked turkey, skin removed, chopped

½ tsp kosher salt

¼ tsp freshly ground black pepper

1 cup dry brown or wild rice

1 lemon, zested and juiced

1

In a large stockpot over medium heat, add olive oil, onion, potato, carrots, and celery and cook, stirring frequently, until vegetables begin to soften, 8 to 10 minutes. Add garlic, stir and cook for 1 minute more.

2

Stir in broth and bring to a simmer. Add turkey, salt, pepper, and rice. Cover and simmer until rice is tender, about 30 minutes.

3

Remove from heat and stir in lemon juice and zest just before serving.

Nutrition Facts

1 tbsp extra-virgin olive oil

1 large yellow onion, quartered

8 ¼-inch thick slices fresh ginger

3 star anise

1 cinnamon stick

1 tbsp coriander seeds (not ground)

8 cups water

1 sweet apple (such as honeycrisp or fuji)

1 ½ lbs boneless skinless chicken thighs

3 tbsp fish sauce

½ tsp kosher salt

14 oz rice noodles

2 cups bean sprouts

½ cup fresh cilantro

Garnish with lime wedges, sriracha, and/or thinly sliced red chili peppers (optional)

1

Select the saute function and allow the pot to get hot. Add the oil, onion, and ginger and brown lightly, stirring only a few times, about 5 minutes.

2

Stir in anise, cinnamon stick, and coriander. Add the water, apple, chicken, fish sauce, and salt. Close the lid and set the cooker to the manual setting on high for 15 minutes. Once it is done cooking, allow to naturally release for 10 minutes. If any pressure remains at that point, release it.

3

Place the rice noodles in a large bowl of warm water until al dente, about 30 to 40 minutes. Stir occasionally to prevent noodles from sticking together.

4

Strain broth to remove any solids, reserving liquid. Pour broth over the prepared rice noodles and garnish with sprouts, cilantro, and any other desired ingredients.

Nutrition Facts

No pressure cooker? No problem! Simply simmer the broth ingredients in a large stockpot for 45 to 60 minutes before straining.

1 tbsp extra-virgin olive oil

3 bell peppers (any color), diced

1 red onion, diced

4 cloves garlic, minced

1 tbsp dried oregano

2 tbsp ground cumin

¼ tsp ground cayenne pepper

1 28-oz can diced tomatoes

64 oz low-sodium vegetable broth

2 4.5-oz cans diced green chilis

2 15-oz cans reduced-sodium black beans, drained and rinsed

1 15-oz can reduced-sodium corn, drained and rinsed

Optional garnishes: Fresh cilantro, sliced radishes, tortilla strips, avocado, Greek yogurt

1

Place a large stockpot or dutch oven over medium heat. Add olive oil, bell pepper, and red onion. Cook, stirring occasionally, until peppers begin to soften, 5 to 7 minutes.

2

Add garlic, stir, and cook for 1 minute more. Stir in oregano, cumin, and cayenne.

3

Add diced tomatoes, vegetable broth, diced green chilis, black beans, and corn. Bring just to a boil, reduce heat, cover, and simmer until vegetables are tender, 20 to 30 minutes. Garnish as desired.

Nutrition Facts

2 tbsp extra-virgin olive oil

1 medium onion, diced

2 medium carrots, sliced into rounds

2 ribs celery

5 cloves garlic, minced

2 cups no-salt-added tomato passata (strained tomatoes) or canned crushed tomatoes

¼ cup no-salt added tomato paste

1 8-oz jar clam juice

2 6.5-oz cans clams, drained and juice reserved

4 medium gold potatoes, chopped

2 bay leaves

½ tsp dried thyme

¼ tsp freshly ground black pepper

¼ cup fresh parsley, for garnish (optional)

1

In a large stockpot over medium heat, add oil, onion, carrots, and celery. Cook, stirring frequently, until onions are translucent, 5 to 6 minutes. Add garlic and cook for 1 minute more.

2

Stir in tomato passata, tomato paste, jarred clam juice, reserved clam juice, potatoes, bay leaves, thyme, and pepper. Bring just to a boil, reduce heat, cover, and simmer until potatoes are tender, about 30 minutes.

3

Stir in clams and cook just until heated through. Serve garnished with fresh parsley, if desired.

Nutrition Facts

2 tbsp extra-virgin olive oil

1 large onion, diced

3 cloves garlic, minced

2 tbsp curry powder

2 tsp ground coriander

6 cups low-sodium chicken broth

1½ lb boneless skinless chicken thighs, cut into bite-size pieces

1 tsp red chili paste

1 cup natural peanut butter

1 13.5-oz can light unsweetened coconut milk

1 tsp kosher salt

1

In a large stockpot over medium heat, add olive oil and onion. Cook, stirring occasionally, until onion is translucent, 7 to 10 minutes. Add garlic, stir, and cook until fragrant, about 1 minute more.

2

Add curry powder and coriander. Add broth and stir, scraping up any browned bits from the bottom of the pot. Add chicken and bring the mixture to a light simmer. Cover and simmer until chicken is cooked through, about 30 minutes.

3

Slowly whisk in peanut butter. Remove from heat, add coconut milk and salt, and serve.

Nutrition Facts