Sip the Flu Away with Immune Boosting Soups

Sip the Flu Away with Immune-Boosting Soups

When you feel a wintery head cold or a bout of the flu coming on, a trip to the organic grocery store is often much more effective than a trip to the pharmacist! Cook up a steaming, simmering pot of wholesome veggie soup, and give your body the boost it needs to fight off those nasty winter bugs. These immune-boosting soups are packed with goodness, and each key ingredient plays a role in strengthening your body’s natural defences. Check out these delicious healing soup recipes, and find out a bit more about what makes them so effective.

Spicy Shiitake Goji Soup

Goji berries and shiitake mushrooms contain a special type of large sugar molecule known as polysaccharides. These sugars increase the production of white blood cells, and their response to pathogens – helping your immune system to fight off infection.

Onions contain a compound called inulin, which is a potent prebiotic; garlic acts as a natural antibiotic and helps to purify the blood. Ginger is antiviral and anti-inflammatory.

The capsaicin in chilli causes the cells that line the inside of our blood vessels to secrete a chemical called nitric oxide, which relaxes the blood vessel walls, decreasing blood pressure and improving the circulation.


  • 1 red onion, minced
  • 1 green chilli pepper, minced
  • 4 garlic cloves, minced
  • 2-inch piece of fresh ginger, minced
  • 2Tbsp olive oil
  • 2 sweet potatoes, diced with skins left on
  • 100g shiitake mushrooms, sliced
  • 2 handfuls goji berries
  • Enough vegetable stock to cover the ingredients
  • Salt & black pepper, to taste


  • Heat the olive oil in a large pan. Add the onion, chilli, garlic & ginger; cook over medium-high heat for about 5 min.
  • Add the sweet potatoes, mushrooms & goji berries. Stir well, then cover your ingredients with the vegetable stock.
  • Simmer well for 10-15 min, until the sweet potatoes are softened. Season with salt & pepper to taste.
  • Process in a blender until smooth. Serve & enjoy.

Vegetable Soup with Kombu

Kombu is a sea vegetable rich in iron and minerals; it helps to fortify the blood and boost the immune system.

Parsley is a blood purifier and also a great source of vitamin C.

In addition to inulin, onions are also very high in a compound called quercetin, which has an antihistamine effect. This makes them useful in reducing inflammation and irritation.

Garlic is a natural antibiotic and blood purifier, while warming ginger stimulates the circulation and acts as a decongestant.

Apple cider vinegar is rich in enzymes and potassium; it helps to reduce sore throats and combat sinus infections, while also naturally boosting the immune and digestive systems.


  • 10 cups filtered water
  • 6-10 cloves of organic garlic, minced
  • 6 large red onions, chopped
  • 6 stalks celery, chopped
  • A large handful of parsley, chopped
  • 3-4 large carrots, chopped
  • 1 strip Kombu seaweed
  • ½ cup organic apple cider vinegar
  • Himalayan pink salt, to taste
  • 3Tbsp red pepper flakes


  • Heat the water to a large soup pot. Add the garlic, onions, celery & carrots.
  • Soak the kombu for 3-5 min, then slice into 1-inch pieces.
  • Add the kombu, salt & apple cider vinegar to the soup pot.
  • Bring the pot to a boil, then simmer for at least an hour.
  • Sprinkle in the red pepper flakes.
  • Blend in a food processor until smooth. Serve & enjoy.
No Comments

Post A Comment