As the weather cools down, nothing feels more comforting than a warm bowl of soup. But what if your favorite fall and winter soups could also help boost your immune system and support your health? We’ve rounded up five simple soup recipes packed with medicinal ingredients that not only taste amazing but also support your body through the colder months. Perfect for four people, these soups are nourishing and easy to make with ingredients you likely have on hand.
1. Immune-Boosting Garlic & Ginger Soup
Why It’s Medicinal:
Garlic is known for its antibacterial and antiviral properties, while ginger helps reduce inflammation and supports digestion. Together, they make a powerful duo to help fight off colds and flu.
Ingredients:
- 2 tablespoons olive oil
- 1 onion, diced
- 6 cloves garlic, minced
- 2 inches fresh ginger, grated
- 4 cups vegetable broth
- 1 cup carrots, diced
- 1 cup sweet potato, cubed
- 1 teaspoon turmeric
- Salt and pepper to taste
- 1/4 cup fresh cilantro for garnish
Recipe:
- Heat olive oil in a large pot over medium heat. Add diced onion and cook until softened.
- Stir in garlic and ginger, cooking until fragrant (about 1 minute).
- Add sweet potatoes, carrots, and turmeric, stirring to combine.
- Pour in vegetable broth, bring to a boil, then reduce to simmer for 20 minutes.
- Season with salt and pepper. Garnish with cilantro before serving.
2. Turmeric Lentil Soup for Anti-Inflammation
Why It’s Medicinal:
Turmeric is a potent anti-inflammatory spice that helps ease joint pain and boost overall health. Lentils are rich in protein and fiber, making this soup both filling and nutritious.
Ingredients:
- 1 tablespoon olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 teaspoon ground turmeric
- 1 teaspoon cumin
- 1 cup red lentils, rinsed
- 4 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- Salt and pepper to taste
- 1 lemon, juiced
- Fresh parsley for garnish
Recipe:
- In a pot, heat olive oil over medium heat. Sauté onion until translucent, then add garlic.
- Stir in turmeric and cumin, cooking for 1 minute.
- Add lentils, vegetable broth, and diced tomatoes. Bring to a boil, then lower heat to simmer for 20-25 minutes.
- Season with salt, pepper, and lemon juice. Garnish with fresh parsley.
3. Nourishing Mushroom & Miso Soup for Gut Health
Why It’s Medicinal:
Miso is a fermented food that promotes gut health, while mushrooms offer immune-boosting properties and are rich in antioxidants.
Ingredients:
- 1 tablespoon sesame oil
- 1 onion, thinly sliced
- 2 cups mixed mushrooms (shiitake, cremini, etc.), sliced
- 4 cups water
- 3 tablespoons miso paste
- 1 tablespoon soy sauce
- 1 cup tofu, cubed
- 1/4 cup green onions, chopped
- 1 tablespoon sesame seeds (optional)
Recipe:
- Heat sesame oil in a pot over medium heat. Sauté onions until soft, then add mushrooms and cook until tender.
- Add water and soy sauce, bringing the mixture to a boil.
- Lower heat and whisk in miso paste until dissolved.
- Stir in tofu cubes and simmer for 5 minutes.
- Garnish with green onions and sesame seeds before serving.
4. Cabbage & Carrot Soup for Detox and Digestive Support
Why It’s Medicinal:
Cabbage is a fantastic detoxifier, known for cleansing the liver, while carrots provide vitamin A for healthy skin and immune function.
Ingredients:
- 1 tablespoon olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 4 cups green cabbage, shredded
- 2 large carrots, sliced
- 4 cups vegetable broth
- 1 teaspoon apple cider vinegar
- Salt and pepper to taste
- Fresh dill or parsley for garnish
Recipe:
- Heat olive oil in a pot and sauté onions until soft, adding garlic until fragrant.
- Add cabbage, carrots, and broth, bringing the mixture to a boil.
- Simmer for 20 minutes until vegetables are tender.
- Stir in apple cider vinegar, salt, and pepper.
- Garnish with fresh herbs before serving.
5. Hearty Chicken & Barley Soup for Cold Relief
Why It’s Medicinal:
Chicken soup is a classic remedy for colds, but adding barley ups the nutrition game with its high fiber content, supporting heart health and digestion.
Ingredients:
- 1 tablespoon olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 2 cups cooked shredded chicken
- 1 cup barley
- 4 cups chicken broth
- 1 cup carrots, sliced
- 1 cup celery, chopped
- 1 teaspoon thyme
- Salt and pepper to taste
Recipe:
- Heat olive oil in a large pot and sauté onion and garlic.
- Add carrots, celery, thyme, and barley, stirring for a few minutes.
- Pour in chicken broth and bring to a boil.
- Simmer for 30 minutes until barley is cooked.
- Add shredded chicken, season with salt and pepper, and serve warm.
These simple soups offer warmth and comfort, with an extra boost of health benefits. Whether you’re looking to support your immune system, improve digestion, or reduce inflammation, these recipes will carry you through the colder seasons in good health.
Enjoy a bowl and feel the nourishing power of food medicine!
