This vibrant soup is filled with immune-supporting vegetables rich in vitamins, antioxidants, and anti-inflammatory compounds to help keep your body resilient.
Key Ingredients & Their Benefits:
- Garlic & Onion – Contain allicin and quercetin, known for their antiviral and antibacterial properties.
- Carrots & Sweet Potatoes – High in beta-carotene (vitamin A), essential for immune function.
- Spinach & Kale – Rich in vitamin C, iron, and antioxidants that help fight infections.
- Turmeric & Ginger – Anti-inflammatory and antimicrobial compounds support overall health.
- Shiitake Mushrooms – Contain beta-glucans, known to enhance immune response.
Serves 4-6
Ingredients:
- 1 tbsp olive oil
- 1 onion, finely chopped
- 3 cloves garlic, minced
- 1-inch piece ginger, grated
- 2 carrots, chopped
- 1 sweet potato, diced
- 1 cup shiitake mushrooms, sliced
- 4 cups vegetable broth
- 1 tsp turmeric
- 1/2 tsp black pepper
- 1/2 tsp thyme
- 1 can (400g) diced tomatoes
- 2 cups chopped kale or spinach
- Juice of 1/2 lemon
- Sea salt to taste
Method
- Heat olive oil in a large pot over medium heat. Add onion and sauté until soft.
- Stir in garlic and ginger, cooking for another minute until fragrant.
- Add carrots, sweet potato, and mushrooms, sautéing for a few minutes.
- Pour in vegetable broth, turmeric, black pepper, and thyme. Bring to a boil, then reduce heat and simmer for 15 minutes.
- Stir in diced tomatoes and continue cooking until vegetables are tender.
- Add kale or spinach and cook for 2-3 minutes until wilted.
- Squeeze in lemon juice, adjust salt to taste, and serve warm.
Serving Suggestions:
- Enjoy with a slice of sourdough bread for added fiber and gut health benefits.
- Add a sprinkle of pumpkin seeds for extra zinc, an important immune-boosting mineral.
