As we all know, food has a profound impact on our bodies and minds. When we’re feeling under the weather or recovering from an illness, a nourishing bowl of soup can be just what the doctor ordered. The healing properties of certain ingredients, such as turmeric, ginger, and garlic, have been touted for their immune-boosting and anti-inflammatory effects. In this article, we’ll explore 20 soothing and healing soup recipes that are designed to help you recover from a cold or flu, or simply provide a comforting meal when you need it most.
From classic chicken noodle soup to more exotic flavor combinations, these recipes use a variety of ingredients to promote overall wellness and health. Whether you’re looking for a gentle detox option or something to keep your immune system strong, we’ve got you covered. So grab a spoon and let’s dive in!
Chicken and Ginger Immune-Boosting Soup
This nourishing soup combines the soothing properties of ginger with the protein-rich benefits of chicken, making it a perfect remedy for when you’re feeling under the weather. With its comforting warmth and vibrant flavors, this recipe is sure to become a staple in your cold-fighting arsenal.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 inches fresh ginger, peeled and sliced
– 4 cups low-sodium chicken broth
– 1/2 cup water
– 1/4 cup chopped scallions (green onions)
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: 1 tsp honey or lemon juice for added sweetness or zing
Instructions:
1. In a large pot, sauté the sliced ginger in a little water until fragrant.
2. Add the chicken, chicken broth, and water. Bring to a boil, then reduce heat and simmer for 20 minutes or until the chicken is cooked through.
3. Stir in the chopped scallions, garlic, salt, and pepper.
4. Taste and adjust seasoning as needed. Serve hot, garnished with additional scallions if desired.
Cooking Time: 25-30 minutes
Turmeric and Coconut Milk Healing Soup
Turmeric and Coconut Milk Healing Soup: A Soothing and Nourishing Recipe
This comforting soup is a perfect remedy for those feeling under the weather. The combination of turmeric, coconut milk, and aromatic spices creates a warm and inviting broth that will help to ease digestive discomfort and promote overall well-being.
Ingredients:
– 2 tablespoons olive oil
– 1 onion, diced
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric powder
– 4 cups vegetable or chicken broth
– 1 can (14 oz) coconut milk
– 1/2 cup chopped fresh cilantro (optional)
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion and garlic; sauté until softened, about 5 minutes.
3. Stir in cumin and turmeric; cook for 1 minute.
4. Pour in broth and bring to a boil. Reduce heat and simmer for 20-25 minutes.
5. Stir in coconut milk and season with salt and pepper to taste.
6. Serve hot, garnished with cilantro if desired.
Cooking Time: 25-30 minutes
Lentil and Vegetable Detox Soup
Kick-start your day with a nutrient-packed bowl of this Lentil and Vegetable Detox Soup, perfect for rejuvenating your body after a period of indulgence. This recipe is not only delicious but also packed with fiber, vitamins, and minerals to support overall well-being.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water or vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 1 red bell pepper, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, combine lentils and water or broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
2. Add onion, garlic, carrots, celery, and red bell pepper to the pot. Cook for an additional 10-15 minutes or until vegetables are tender.
3. Stir in diced tomatoes and thyme. Season with salt and pepper to taste.
4. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 40-45 minutes
Bone Broth with Garlic and Herbs
Transforming bones into a nutritious and delicious broth is an art that requires patience, but the payoff is well worth it. This recipe combines the simplicity of bone broth with the pungency of garlic and freshness of herbs to create a comforting and wholesome meal.
Ingredients:
– 2 lbs beef or chicken bones (preferably with some meat still attached)
– 4 cloves of garlic, peeled and smashed
– 1 onion, quartered
– 3 carrots, chopped
– 2 celery stalks, chopped
– 2 tbsp dried thyme
– 1 tsp dried rosemary
– 1 bay leaf
– 8 cups water
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the bones in a single layer on a baking sheet for 30 minutes.
3. In a large stockpot, combine roasted bones, garlic, onion, carrots, celery, thyme, rosemary, and bay leaf.
4. Pour in water, ensuring all ingredients are covered.
5. Bring to a boil, then reduce heat to a simmer and cook for 24-48 hours.
6. Strain the broth through a fine-mesh sieve into a clean container. Discard solids.
Cooking Time: 24-48 hours
Miso Soup with Shiitake and Wakame
This traditional Japanese soup is a perfect blend of savory, umami flavors, with the added depth of shiitake mushrooms and wakame seaweed. Serve as a comforting side dish or enjoy on its own.
Ingredients:
- 2 tablespoons miso paste
- 4 cups dashi broth (or vegetable broth)
- 1 tablespoon soy sauce
- 1 teaspoon sake (optional)
- 2 cups water
- 1/2 cup sliced shiitake mushrooms
- 1/4 cup wakame seaweed strips
- Green onions and toasted sesame seeds for garnish (optional)
Instructions:
- Mix miso paste, soy sauce, and sake (if using) in a small bowl.
- In a large pot, combine dashi broth, water, and the miso mixture. Whisk until smooth.
- Add sliced shiitake mushrooms to the pot and simmer for 5-7 minutes or until they release their flavors.
- Stir in wakame seaweed strips and cook for an additional 2 minutes.
- Serve hot, garnished with green onions and toasted sesame seeds if desired.
Cooking Time: 15-20 minutes
Golden Beet and Carrot Healing Soup
This vibrant soup is a perfect blend of sweet and earthy flavors, packed with nutrients to soothe and rejuvenate your body. With the natural sweetness of carrots and golden beets, this comforting soup is sure to become a new favorite.
Ingredients:
– 2 large golden beets
– 4 medium-sized carrots
– 2 tablespoons olive oil
– 1 onion, chopped
– 4 cups vegetable broth
– 1 teaspoon ground ginger
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap the golden beets in foil and roast for 45-50 minutes, or until tender.
3. Peel the carrots and chop into large pieces. Sauté in olive oil with chopped onion until tender.
4. In a blender or food processor, combine roasted beets, sautéed carrot mixture, vegetable broth, and ground ginger. Blend until smooth.
5. Season with salt and pepper to taste.
6. Serve warm, garnished with fresh herbs if desired.
Cooking Time: 1 hour 15 minutes
Spinach and Lemon Lentil Soup
A vibrant and refreshing lentil soup infused with the brightness of lemon and the earthiness of spinach.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 4 cups vegetable broth
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 cups fresh spinach leaves
– 2 lemons, juiced (about 2 tablespoons)
– Salt and pepper, to taste
– Optional: 1/4 teaspoon red pepper flakes for added heat
Instructions:
1. In a large pot, sauté the onion and garlic in olive oil until softened.
2. Add the lentils, broth, and lemon juice. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the lentils are tender.
3. Stir in the chopped spinach leaves and cook until wilted.
4. Season with salt, pepper, and red pepper flakes (if using).
5. Serve hot, garnished with lemon wedges if desired.
Cooking Time: 25-30 minutes
Moroccan Spiced Chickpea Soup
Moroccan Spiced Chickpea Soup Recipe
Summary:
This hearty and aromatic soup is a staple of Moroccan cuisine, filled with the warm spices and comforting flavors that evoke the exotic souks of Marrakech. A blend of chickpeas, vegetables, and aromatic spices creates a rich and satisfying bowl of goodness.
Ingredients:
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 large carrot, peeled and grated
– 1 red bell pepper, diced
– 1 can diced tomatoes (14.5 oz)
– 4 cups vegetable broth
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1/2 tsp ground cinnamon
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish
Instructions:
1. Heat oil in a large pot over medium heat. Add onions, garlic, carrot, and bell pepper; cook until tender, about 10 minutes.
2. Stir in cumin, smoked paprika, and cinnamon; cook for 1 minute.
3. Add chickpeas, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the soup has thickened slightly.
4. Season with salt and pepper to taste. Serve hot, garnished with fresh parsley or cilantro.
Cooking Time: 30-35 minutes
Thai Coconut Curry Healing Soup
Soothe your body and soul with this nourishing Thai-inspired soup, packed with anti-inflammatory ingredients to help alleviate symptoms of illness or stress. This creamy curry is a perfect remedy for any time you need a comforting pick-me-up.
Ingredients:
– 1 tablespoon coconut oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 can (14 oz) diced tomatoes
– 1 cup vegetable broth
– 1/2 cup full-fat coconut milk
– 1 tablespoon Thai red curry paste
– 1 teaspoon grated fresh ginger
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Heat the coconut oil in a large pot over medium heat.
2. Add the onion and garlic; cook until softened, about 3-4 minutes.
3. Stir in the diced tomatoes, vegetable broth, curry paste, and ginger. Bring to a simmer.
4. Reduce heat to low and let cook for 10-15 minutes or until flavors have melded together.
5. Stir in coconut milk and season with salt and pepper to taste.
6. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: 20-25 minutes
Roasted Garlic and Cauliflower Soup
Transform ordinary vegetables into an extraordinary soup by roasting garlic and cauliflower until tender, then blending with chicken broth and cream for a rich and creamy delight.
Ingredients:
– 3-4 cloves of garlic
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 onion, chopped
– 4 cups chicken broth
– 1 cup heavy cream or half-and-half
– Salt and pepper to taste
– Optional: paprika, parsley, or croutons for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cut the top off the cauliflower and remove the leaves. Place on a baking sheet with olive oil, salt, and pepper.
3. Roast the cauliflower in the oven for 20-25 minutes or until tender.
4. Remove from the oven and let cool slightly. Add garlic cloves to the same baking sheet and roast for an additional 10-12 minutes, or until fragrant and softened.
5. In a blender or food processor, combine roasted cauliflower, garlic, onion, chicken broth, and heavy cream. Blend until smooth.
6. Season with salt and pepper to taste. Serve hot, garnished with paprika, parsley, or croutons if desired.
Cooking Time: 40-45 minutes
Adzuki Bean and Kombu Miso Soup
This hearty soup combines the nutty flavor of adzuki beans with the umami taste of kombu miso, making for a comforting and nutritious meal.
Ingredients:
– 1 cup dried adzuki beans, rinsed and drained
– 4 cups water
– 2 tablespoons kombu miso paste
– 1 onion, diced
– 3 cloves garlic, minced
– 1 teaspoon grated ginger
– Salt and pepper to taste
– Optional: chopped scallions and toasted sesame seeds for garnish
Instructions:
1. Rinse the adzuki beans and soak them in water for at least 4 hours or overnight. Drain and rinse.
2. In a large pot, combine the soaked adzuki beans, 4 cups of water, onion, garlic, and ginger.
3. Bring to a boil, then reduce heat and simmer for 45 minutes, or until the beans are tender.
4. Stir in the kombu miso paste and season with salt and pepper to taste.
5. Simmer for an additional 10-15 minutes, allowing the flavors to meld together.
Cooking Time: 55-60 minutes
Kale and White Bean Immune Soup
This nourishing soup combines the nutritional powerhouses of kale and white beans to create a delicious and immunity-boosting meal.
Ingredients:
– 1 bunch of curly kale, stems removed and chopped
– 1 can (15 oz) of cannellini beans, drained and rinsed
– 2 cloves of garlic, minced
– 4 cups of chicken or vegetable broth
– 1 teaspoon of dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the garlic in a little bit of oil until fragrant.
2. Add the chopped kale and cook until wilted, about 5 minutes.
3. Add the cannellini beans, broth, and thyme. Season with salt and pepper to taste.
4. Bring the mixture to a boil, then reduce heat and simmer for 20-25 minutes or until the flavors have melded together.
Cooking Time: 25-30 minutes
Tomato Basil Soup with Healing Herbs
This recipe combines the flavors of fresh tomatoes, basil, and healing herbs to create a nourishing and comforting soup perfect for any occasion. With its soothing properties and delicious taste, this soup is sure to become a new favorite.
Ingredients:
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 cups fresh tomatoes, diced
– 1 cup vegetable broth
– 1/4 cup heavy cream or half-and-half (optional)
– 1 tablespoon dried oregano
– 1 teaspoon dried thyme
– 1/4 teaspoon turmeric powder
– Salt and pepper, to taste
– Fresh basil leaves, chopped (for garnish)
Instructions:
1. Heat olive oil in a large pot over medium heat.
2. Add onion and garlic; cook until softened, about 5 minutes.
3. Add diced tomatoes, vegetable broth, oregano, thyme, turmeric powder, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the soup has thickened slightly.
4. Use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup to a blender and blend until smooth, then return it to the pot.
5. If desired, stir in heavy cream or half-and-half for added richness.
6. Taste and adjust seasoning as needed.
7. Serve hot, garnished with chopped fresh basil leaves.
Cooking Time: 25-30 minutes
Sweet Potato and Ginger Detox Soup
Start your day with a warm and nourishing soup that combines the natural sweetness of sweet potatoes with the invigorating properties of ginger.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1-inch piece of fresh ginger, sliced
– 4 cups vegetable broth
– 1/2 cup coconut milk or water
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the sliced ginger and cook for 2-3 minutes, until fragrant.
3. Add the diced sweet potatoes, vegetable broth, and coconut milk or water to the pot.
4. Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes, or until the sweet potatoes are tender.
5. Season with salt and pepper to taste.
6. Ladle into bowls and garnish with fresh cilantro leaves, if desired.
Cooking Time: 25 minutes
Quinoa and Vegetable Broth Soup
This hearty soup is a perfect blend of nutty quinoa, tender vegetables, and flavorful broth, making it a nutritious and comforting meal option.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups vegetable broth
– 1 large onion, chopped
– 2 cloves garlic, minced
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 1 red bell pepper, chopped
– 1 can (14.5 oz) diced tomatoes
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, sauté onion, garlic, carrots, celery, and red bell pepper in a little water until tender.
2. Add quinoa and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until quinoa is cooked and liquid has been absorbed.
3. Stir in diced tomatoes and season with salt and pepper to taste.
4. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 25-30 minutes
Korean Ginseng Chicken Soup (Samgyetang)
A traditional Korean soup, Samgyetang is a nourishing and flavorful dish made with ginseng, chicken, and various vegetables. This recipe is perfect for the changing seasons or anytime you need a boost of energy.
Ingredients:
– 1 whole young chicken (3-4 lbs)
– 2 inches of fresh Korean ginseng root, sliced
– 2 cups of chicken broth
– 2 tablespoons of soy sauce
– 2 cloves of garlic, minced
– 1 small onion, sliced
– 2 cups of water
– Salt and black pepper to taste
– Optional: rice, noodles, or vegetables for serving
Instructions:
1. Rinse the chicken inside and out with cold water, then pat dry with paper towels.
2. In a large pot, combine the ginseng root, chicken broth, soy sauce, garlic, and onion.
3. Add the chicken to the pot and pour in the water. Bring to a boil, then reduce heat to low and simmer for 1-2 hours or overnight.
4. Season with salt and black pepper to taste.
5. Serve hot with rice, noodles, or vegetables as desired.
Cooking Time: 1-2 hours
Carrot and Turmeric Anti-Inflammatory Soup
This vibrant orange soup is a delicious way to harness the anti-inflammatory powers of turmeric and carrots. Perfect for a cozy evening meal or as a soothing pick-me-up during a cold winter day.
Ingredients:
– 2 medium carrots, peeled and chopped
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground turmeric
– 4 cups vegetable broth
– 1/2 cup coconut milk (optional)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté the chopped onion and minced garlic in a little water until softened.
2. Add the chopped carrots and cook for 5 minutes or until they start to soften.
3. Stir in the ground turmeric and cook for an additional minute.
4. Pour in the vegetable broth and bring to a boil.
5. Reduce heat, simmer for 20-25 minutes or until the carrots are tender.
6. Use an immersion blender (or transfer soup to a blender) to puree the soup until smooth.
7. Add coconut milk (if using) and season with salt and pepper to taste.
Cooking Time: 30-35 minutes
Pumpkin and Sage Healing Soup
This nourishing soup is a perfect blend of autumnal flavors to soothe and comfort your body and soul. The combination of roasted pumpkin, sage, and aromatic spices creates a warm and inviting bowl that’s sure to become a new favorite.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled and cubed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 sprigs fresh sage, chopped
– 4 cups vegetable broth
– 1/2 teaspoon ground cumin
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss pumpkin cubes with olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes or until tender.
3. In a large pot, sauté chopped onion and minced garlic in olive oil until softened.
4. Add roasted pumpkin, chopped sage, vegetable broth, cumin, salt, and pepper to the pot. Bring to a boil then reduce heat and simmer for 20-25 minutes or until flavors have melded together.
5. Serve hot, garnished with additional sage leaves if desired.
Cooking Time: 50-60 minutes
Barley and Mushroom Immune-Boosting Soup
This hearty soup is a perfect blend of wholesome ingredients that will not only warm your belly but also give your immune system a boost. The combination of barley, mushrooms, and vegetables creates a flavorful and nutritious meal that’s easy to make and packed with health benefits.
Ingredients:
– 1 cup pearl barley
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, sauté the onion and garlic in olive oil until softened.
2. Add the sliced mushrooms and cook until they release their liquid and start to brown.
3. Add the pearl barley, vegetable broth, and thyme. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the barley is tender.
4. Season with salt and pepper to taste.
Cooking Time: 40 minutes
Lemongrass and Ginger Detox Broth
This refreshing broth is a perfect way to kick-start your day, packed with the invigorating flavors of lemongrass and ginger. With its soothing properties, it’s also an excellent remedy for post-workout recovery or whenever you need a boost.
Ingredients:
– 2 stalks fresh lemongrass
– 1-inch piece of fresh ginger
– 4 cups water
– 1 tablespoon apple cider vinegar
– Salt to taste (optional)
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Rinse the lemongrass and ginger under cold running water, then chop them into smaller pieces.
2. In a large pot, combine the chopped lemongrass and ginger with 4 cups of water.
3. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the flavors have infused well.
4. Strain the broth through a fine-mesh sieve into a clean bowl.
5. Add apple cider vinegar and salt (if using). Stir to combine.
6. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 20-25 minutes
Summary
Discover 20 nourishing and delicious soup recipes to aid in your recovery journey. From immune-boosting chicken and ginger soup to turmeric and coconut milk’s anti-inflammatory properties, these soups are designed to soothe and heal. Whether you’re looking to detox with lentils and vegetables or warm up with a comforting bone broth, there’s something for everyone. Explore the world of healing soups and find the perfect recipe to nourish your body and soul.
