Updated: Feb 18
If you're looking for a soup to kick viruses to the curb, fight bacteria before they take over, and support your body with all it needs to thrive, then you've landed on the right recipe! The Ultimate Immune-Supporting Soup has many of the elements your immune system needs to fight foreigners before they invade. There are not two, not three, not four, but TEN ingredients in this recipe that have boatloads of nutrients shown to support the immune system, including kale, cauliflower, garlic, leeks, ginger, turmeric, cumin, leafy greens, herbs, and spices. The term "nutrient-dense" refers to foods that have a high nutrient content (vitamins, minerals and phytonutrients, otherwise known as plant nutrients) in relation to their calories.
For example, there are only 223 calories per serving (there are four servings total in this soup), which isn't much, but there is a whopping 11 grams of fiber per serving! Plus, this soup is an excellent source of vitamin C, B vitamins, calcium, iron, magnesium, zinc and more (see below for full nutritional breakdown).
The herbs and spices make this soup extra tasty and nutritious.
Fun fact: spices and herbs pack more nutrition per gram than many fruits and vegetables. You may already know this about ginger and turmeric, but other spices like clove, sumac and cinnamon, and herbs like rosemary, oregano and thyme pack a big punch when it comes to nutrition. The great news is that you only need a little bit to get a lot of nutrition. Many healing spices are included in The Ultimate Immune-Supporting Soup such as turmeric, ginger, mustard seed, cumin, paprika, and black pepper. Check out 9 spices and herbs that can support immunity to get the full scoop on spices.
Ready to start making this delicious (and simple!) soup below that is nutrient-dense and perfect for building a strong immune system? Let's do it!
The Ultimate Immune-Supporting Soup with Greens, Beans, and Turmeric
Preparation time: 10 minutes
Cooking time: 15 minutes
one leek, white and light green part of the stalk only, thinly sliced (about 3/4 cup, use chopped onion in place of leek)
2 tsps mustard seed
2 Tbsps avocado oil or vegetable broth if oil-free
2 garlic cloves, minced
1-inch piece of ginger, minced (or 2" if you love ginger!)
1 small head cauliflower, chopped into florets*
2 tsp ground turmeric
1 Tbsp ground cumin
1/2 tsp salt
4 cups vegetable broth
1 cup light coconut milk
1 BPA-free 15-ounce canned chickpeas, drained
1–2 cups chopped spinach or kale (de-stemmed)
1/4 cup chopped cilantro (optional) or substitute parsley
1/4 tsp cayenne pepper (optional)
dash of smoked paprika (optional)
black pepper, to taste
*I recommend a small cauliflower head for this recipe, which equals about 4-5 cups of cauliflower florets.
How to make
Heat a large stockpot over medium-high heat. Add the oil (or broth), mustard seeds and leek. Cook for 2–3 minutes, stirring until the onions are translucent.
Turn the heat down to medium and add the cauliflower, garlic, ginger, turmeric, cumin, and salt. Sauté for 1-2 minutes, deglazing the pan with 2–3 tablespoons of water, if needed, to keep the vegetables from sticking.
Add the vegetable broth and stir.
Bring the mixture to a boil then reduce the heat to simmer and cook until the cauliflower is tender, about 10 minutes.
Stir in the coconut milk, chickpeas, and spinach or kale. Heat through until the leafy greens are tender.
Taste for more salt, if desired.
Divide between bowls and serve with chopped cilantro, a dash of cayenne pepper, a dash of smoked paprika, and a sprinkle of ground black pepper, if desired.*
*Note that black pepper will help activate the powerful anti-inflammatory effects of turmeric so its' best to include it if you want to optimize the healing powers of this soup!
Serve immediately or store in an airtight container in the refrigerator for up to 7 days.
Per serving (4 servings): 223 calories, 37 grams carbohydrates, 11 grams fiber, 11 grams protein, 6 grams fat, 367 milligrams sodium
Excellent source of: vitamins B1, B2, B5, B6, folate, vitamin C, and vitamin K
Excellent source of: calcium, zinc, copper, phosphorus, potassium, iron, magnesium
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