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Our top immune-boosting soups

As lockdown continues and the weather has turned on its head, it would be a crime to not indulge in a piping hot immunity-boosting soup. Easy to create and full of nutrients, we have collected four deliciously delectable soups you and your body are bound to love.

Classic Garlic and Tomato Soup

In times like these we really don’t want to be catching any colds or viruses, and unknown to some, the classic garlic and tomato soup is full of flu-fighting goodness. As garlic contains anti-viral compounds, and this recipe includes 10 garlic cloves, the soup is next level immunity boosting. It may sound aggressively garlicy, but fear not, because garlic mellows as it cooks, therefore the soup has a mild, slightly sweet flavour to it.

Ingredients:

  • 1 ¾ cups low sodium beef broth
  • 10 garlic cloves minced
  • 4 medium tomatoes cored, peeled, seeded and chopped
  • 2 yellow onions quartered and thinly sliced
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ¼ cup fresh parsley minced
  • ½ tsp sugar
  • 1 tbsp butter
  • 1 tbsp oil
  • 1 cup low sodium tomato sauce
  • 1 tsp dried thyme

Instructions:

  • In a large non-stick saucepan over medium-low heat, melt butter and heat oil
  • Add onion and garlic and sauté 25 minutes or until onions are very soft and golden
  • Stir in tomatoes, broth, tomato sauce, thyme, bay leaf, sugar, salt and pepper
  • Bring to boil and then reduce heat and simmer the tomato-garlic soup, covered, for 15 minutes
  • Remove bay leaf and stir in parsley

Super Green Vegetable Soup

When it comes to health, everyone is aware of how amazing green veges are, but this soup is next level. Packed with nutritious vegetables like leeks, zucchini, green beans, herbs and leafy greens, the recipe is more than true to its name. For additional taste, the recipe also includes a delicious herbed oil for drizzling on top and crunchy chickpeas for extra plant protein. 

Ingredients:

  • 3 tbsp olive oil
  • 1 ¼ cup leeks, finely chopped
  • 3 cloves garlic, minced
  • 3 stalks celery, diced
  • 1 small zucchini, diced
  • ¾ cup green beans, trimmed and cut in thirds
  • ¾ cup fresh or frozen peas
  • 3 tbsp fresh cilantro, chopped
  • 1/3 cup fresh parsley, chopped
  • 1 ¾ – 2 tsp fine kosher salt (taste as you go)
  • ¾ tsp freshly cracked black pepper
  • 6 cups low sodium vegetable broth
  • 1 tbsp freshly squeezed lemon juice
  • 4 cups leafy greens of choice (we used half kale, half spinach)
  • 2 15. oz cans garbanzo beans

Herbed Oil:

  • 1/3 cup vegan parmesan-style cheese, grated (can sub with 2 tbsp nutritional yeast)
  • 3 tbsp fresh parsley
  • 1 ½ tbsp fresh basil
  • 1/3 cup olive oil
  • 2 tbsp lemon juice
  • 1 tsp agrave syrup
  • ¼ tsp fine kosher salt
  • ¼ tsp ground black pepper

Instructions:

  • Heat a large pot over medium and add oil
  • Add leeks and garlic and sauté about 5 minutes, stirring often. Add celery, zucchini, green beans and peas and stir. After a minute or two, add in cilantro, parsley, salt and pepper.
  • Add vegetable broth and bring to a boil. Reduce heat to a simmer, cover, and cook for 20 minutes.
  • After 20 minutes, add in lemon juice, leafy green and garbanzo beans and cook a few more minutes, until greens are wilted.
  • Meanwhile, add all herbed oil ingredients to a blender or food processor and blend until smooth and well incorporated.
  • Serve soup with a drizzle of oil over top and enjoy!

White Bean Chicken Soup

Now this isn’t your ordinary chicken soup, the spicy tang of the jalapeno ingredient gives it a kick, while the lemon lightens it up. The soup also contains dark leafy greens full of zinc which really keep sickness at bay. Using an already cooked chicken, or leftover chicken from a previous meal, this soup can take you a mere 20 minutes to whack up and is perfect comfort food on an icy night.

Ingredients:

  • 2 tbsp olive oil
  • 1 onion, finely diced, 1 cup
  • 2 large carrots, peeled and diced
  • 2 celery stalks finely diced
  • 1 jalapeno, seeds removed and finely diced (optional)
  • 3 garlic cloves, minced
  • 8 cups chicken stock
  • 2 (14 oz cans) cannellini beans, drained and rinsed
  • 2-3 cups shredded chicken, poached or from a rotisserie chicken
  • 1 tsp salt
  • ½ tsp freshly ground pepper
  • 2 tbsp fresh dill, finely chopped (plus extra for garnish)
  • 1 bunch swiss chard, stems removed and roughly chopped
  • 1 lemon, juiced
  • Parmesan cheese for serving

Instructions

  • Heat the oil in a large pot set over medium heat
  • Sauté onions, carrots, celery, jalapeno and bay leaf until vegetables and onions are tender, about 5 minutes. Add garlic and cook for 2 more minutes.
  • Add chicken stock, beans, shredded chicken, salt and pepper and dill. Bring to a boil then reduce to a simmer. Simmer for 20 minutes stirring occasionally.
  • Add chard and lemon juice and simmer for another 10 minutes. If you like a little bit more “bright” add more lemon juice.
  • Severe garnished and dill and shave Parmesan

Creamy Sweet Potato Soup

We can’t give you a soup recommendations list without this creamy delight, and who doesn’t love sweet potato? Proven to strengthen one’s immunity, sweet potato is full of vitamin A which will work wonders heading into winter. This recipe can also be made dairy free by substituting soy or coconut milk for the cream and milk used.

Ingredients:

  • 2 tablespoons butter
  • 1 medium onion, chopped (about 1 cup)
  • 2 celery ribs, chopped
  • 1 medium leek, white and light green parts only, sliced
  • 1 clove garlic, chopped (1 teaspoon)
  • 1 1/2 pounds (about 2 large) orange-flesh sweet potatoes (a.k.a. yams), peeled, cut into 1-inch pieces (about 5 cups)
  • 4 cups chicken stock (use vegetable broth for vegetarian option)
  • 1 cinnamon stick
  • 1/4 teaspoon ground nutmeg
  • 1/4 cup heavy cream
  • 3/4 cup milk
  • Salt
  • Pepper
  • 1/4 cup sour cream or plain yogurt

Instructions:

  • Cook the onions, celery, leeks, and garlic: Melt the butter in a large, thick-bottomed pot over medium-high heat. Add the chopped onions and sauté for 3 to 4 minutes, then add the celery and leeks and sauté for 5 more minutes until softened. Add the garlic and cook a minute more.
  • Make and simmer the soup: Add the sweet potatoes, chicken stock, cinnamon stick, and nutmeg. Increase the heat to high and bring to a boil. Reduce to a simmer, and simmer uncovered until the sweet potatoes can be easily pierced with a fork, about 20 minutes.
  • Blend the soup: Remove the cinnamon stick. Use an immersion blender to purée the soup or work in batches and purée the soup in a standing blender.
  • Finish the soup: Add the cream and milk to the soup. Heat on medium until the soup is heated through. Add salt and pepper to taste.
  • Sprinkle with more black pepper and swirl some water-thinned sour cream or plain yogurt over the soup to serve.
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