5 Immune-Boosting Soups

When Tom Hanks told Meg Ryan “It would be a shame to miss New York in the Spring” in You’ve Got Mail, we assume his feelings were the same about Fall. No one wants a cold this time of year, but this is when everyone gets one. Who wants to miss New York when there’s crisp air, leaves are falling, and finally the absence of sticking to things and people on the subway?

Our answer today is soup. Soup can be great immune boosters and a delicious, preventative way to deal with fall’s common cold. Here are 5 immune-boosting soups that will no doubt lead you to a healthy season; perhaps one in which you can meet your own personal Tom Hanks in Riverside Park…

Thai Coconut Curry Squash Soup

coconut-curry-squash-soup-recipe

Ingredients:

3 cups Assorted Fall Squash, cut into cubes (Acorn Squash and Butternut Squash work well)

2 tablespoons Coconut Oil

1/2 White Onion, cut into small dice

3 Cloves Garlic, minced

1 tablespoon fresh Ginger, grated

1/2 Thai Chili, seeded, minced

1 tablespoon Cilantro, roughly chopped, plus more for garnish

1 teaspoon Cumin

1/2 teaspoon ground Cardamom

3 tablespoons Thai Curry Paste

3 cups Vegetable Broth, low Sodium

1 cup Light Coconut Milk

Juice from fresh Lime, Garnish

Sriracha, for garnish

Directions:

In a heavy sauce pot, heat coconut oil over medium heat. Add onions, sauté for 5-7 minutes until softened. Add garlic, ginger, chili, cilantro, cumin, cardamom, and curry paste to the pot. Sauté for another 2-3 minutes to release the flavors of the spices. Add the squash and vegetable broth. Bring to a boil, and reduce heat to a simmer. Simmer for 10-12 minutes until squash is fork tender. Stir in the coconut milk and simmer for 1-2 more minutes. Remove from heat. Using an immersion blender, blend until completely smooth. If using a regular blender, blend the soup in batches until all of it is smooth. Garnish the soup with fresh lime juice, cilantro, and Sriracha sauce.

Chicken Soup

easy classic chicken soup

Ingredients:

3 large carrots, chopped

3 celery stalks, chopped

1 yellow onion, finely chopped

1 cup white mushrooms, sliced

10-12 new potatoes, quartered

3 parsnips, peeled and chopped

6 chicken thighs

3 cups chicken stock

1 cup water

Extra Virgin Olive Oil, Salt & Pepper

Directions:

Season chicken with salt and pepper on both sides. Heat 2 tablespoons of extra virgin olive oil in a stock pot and add chicken thighs. Cook uncovered until browned on each side. While chicken is cooking, sauté the chopped vegetables in a sauté pan over medium heat with olive oil until softened. When chicken is browned, pour vegetables into stockpot over the chicken and mix well. Salt and pepper. Pour chicken broth and water over the mixture and bring to a boil. (The liquid should cover the chicken and vegetables completely. Add more broth or water if necessary) Once boiling, cover and simmer on low-medium heat for 1-2 hours (the longer the better).

Remove from heat and spoon into individual bowls. Salt and pepper to taste. Garnish with parsley (we like a lot).

Serve and enjoy!

Roasted Garlic, Broccoli, and Kale Soup

broccoli-kale-soup-roasted-garlic-recipe

Ingredients:

1 Head Garlic

1 tablespoon  Extra Virgin Olive Oil

1/2 White Onion, cut into small dice

1 teaspoon Kosher Salt

1/2 teaspoon Ground Black Pepper

1 large head Broccoli, cut into 1/2 inch pieces

2 cup Kale, torn into pieces

1/2 cup Peas

2 tablespoons Parsley, roughly chopped

1 Bay Leaf

4 cups Vegetable Broth

Directions:

Preheat oven to 400 degrees Fahrenheit.

Trim the top of the head of garlic so that the cloves are exposed. Wrap the garlic in foil and place in the oven. Roast for 35-40 minutes, garlic cloves should be completely soft but not browned. Let cool and peel, removing the cloves from the skin.

In a heavy pot, heat olive oil over medium-high heat. Add the onions, salt, and pepper. Sauté for 5-7 minutes until softened. Add the garlic, parsley, broccoli, and kale. Sauté for 3-4 minutes until kale starts to wilt. Add the vegetable broth and bay leaf. Bring to a boil, reduce heat to a simmer. Simmer for 15 minutes. Add the peas and continue to simmer for 4-5 more minutes. Remove from heat. Discard the bay leaf. Using an immersion blender, blend the soup so that it is mostly pureed but still has some texture remaining.

Carrot Ginger Cashew Soup

carrot-ginger-soup-recipe

Ingredients:

2 tablespoons Coconut Oil

1 White Onion, small dice

3 cloves Garlic, minced

3 tablespoons fresh Grated ginger

1 teaspoon Turmeric

1 1/2 teaspoon Sea Salt

1/2 teaspoon Ground Black Pepper

4 cups Vegetable Broth or Chicken Broth, low sodium

1 1/2 pounds Carrots, peeled and chopped into 1” pieces

1/2 cup Cashews, toasted

Chives, for garnish

Directions:

In a heavy pot, heat coconut oil over medium heat. Add onions, sauté for 5-7 minutes until softened. Add garlic, ginger, turmeric, salt, and pepper. Sauté for 3-4 minutes until ginger is softened. Add carrots, sweat the carrots for 5-7 minutes. Add the vegetable broth and bring to a boil.Reduce heat to a simmer. Simmer the soup for 35 minutes, until carrots are tender when pierced with a fork.

Remove the soup from the heat. If using an immersion blender, add all the toasted cashews and blend until completely smooth.  If using a regular blender, blend the soup in two batches adding 1/2 the toasted cashews to each batch. Garnish with fresh chives.

Roasted Tomato, Garlic, and Basil Soup

tomato-basil-soup

Ingredients:

2 pounds Roma Tomatoes, cut in half

2 1/2 tablespoons Olive Oil

4 large cloves Garlic, crushed

3 sprigs fresh Thyme

2 sprigs Fresh Rosemary

1 teaspoon dried Oregano

2 teaspoons Kosher Salt

1/2 teaspoon Ground Black Pepper

1 small White Onion, small dice

1/2 teaspoon Crushed Red Pepper, or more if desired

1 tablespoon Tomato Paste

1 cup Basil, chopped, plus more for garnish

1 28-ounce can Whole Peeled Tomatoes

2 cups Vegetable Broth

Directions:

Preheat oven to 375 degrees Fahrenheit.

Place the tomatoes cut side down on a foil-lined baking sheet. Drizzle 2 tablespoons olive oil evenly over the tomatoes. Sprinkle with garlic cloves, thyme, rosemary, oregano, salt, and pepper. Roast in the oven for 25-30 minutes. Tomatoes will be slightly browned on top. Let cool and remove skin.

In a heavy pot, heat 1/2 tablespoon of olive oil over medium heat. Add the onions, sauté for 5 minutes. After the skin is removed from the roasted tomatoes, slide everything from the baking sheet into the pot, including the juices, garlic, and herbs. Add the basil, tomato paste, crushed red pepper flakes, and canned tomatoes. Cook for 3-4 minutes before adding the vegetable broth. Once the vegetable broth is added, bring to a simmer. Simmer for 10-12 minutes, stirring occasionally. Remove the rosemary and thyme stems, discard. Using an immersion blender, blend the soup until smooth but still with some texture remaining.

Love soup? Here are 5 soups for weight loss. Check out our tips to avoid getting sick from nutritionist, Mikaela Reubin. You can also learn how to eat clean with Candice Kumai.