3 healthy soups for cold weather that strengthen your immune system

As temperatures drop, there’s nothing more comforting than a warm bowl of soup, especially when it’s packed with nutrients that help boost your immune system.

Stay warm and strengthen your immune system with three healthy soups made for cold weather. Easy to make, delicious, and packed with nutrients to help you feel your best.

Here are three delicious and healthy soups perfect for cold weather, each made with ingredients known to support immunity and overall wellness.

Vegetarian bean, squash, and kale soup

Plant-based protein and fibre combined with carotenoid-rich squash for immune support in a bowl.

Ingredients:

• 2 cups diced butternut squash
• 1 can (15 oz) cannellini beans, rinsed
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tbsp olive oil
• 1 tsp cumin, ½ tsp chilli powder
• 4 cups vegetable broth + 1 cup water
• 2 cups chopped kale
• 1 can (14.5 oz) diced tomatoes
• Salt, pepper, and ¼ cup plain Greek yoghurt or coconut milk (optional)

Instructions:

1. Sauté onion and garlic in olive oil for 2 minutes.
2. Add squash and spices; cook 3 minutes.
3. Add broth, tomatoes, and water; simmer for 15 minutes.
4. Stir in beans and kale; cook another 5 minutes.
5. Finish with yoghurt or coconut milk if desired.

Creamy chicken, veggie, and wild rice soup

This soup delivers creamy texture without cream. Plus, it’s packed with vitamin-rich veggies and lean protein.

Ingredients:

• 1 lb skinless chicken breast, cubed
• 1 cup cooked wild rice
• 1 onion, chopped
• 2 garlic cloves, minced
• 2 carrots, diced
• 1 cup mushrooms, sliced
• 1 cup chopped spinach or kale
• 1 tbsp olive oil
• 4 cups chicken broth + 1 cup water
• 1 cup unsweetened almond milk (or 2% milk)
• 1 tsp thyme, ½ tsp rosemary, salt and pepper

Instructions:

1. Sauté onion and garlic in olive oil. Add chicken; cook through.
2. Stir in carrots, mushrooms, and herbs.
3. Add broth and rice; simmer for 20 minutes.
4. Stir in milk and greens; cook 5 minutes more.

Turkey/chicken, lentil, and root vegetable stew

Lentils and lean turkey combine for a double protein hit, while root veggies provide slow-digesting carbs and antioxidants.

Ingredients:

• 1 lb. (450 g) ground or shredded turkey breast
• 1 cup dried green or brown lentils, rinsed
• 1 medium sweet potato, diced
• 2 carrots, chopped
• 2 celery stalks, diced
• 1 yellow onion, chopped
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, minced
• 1 tsp turmeric, 1 tsp smoked paprika
• 6 cups low-sodium chicken broth
• 1 cup chopped kale or chard
• 1 tbsp olive oil, salt and pepper to taste

Instructions:

1. Heat olive oil in a pot; sauté onion, garlic, and ginger until fragrant.
2. Add turkey and cook until browned.
3. Stir in lentils, vegetables, and spices.
4. Pour in broth; simmer 25 minutes until lentils are soft.
5. Add kale, cook another 5 minutes, and season.

You might also like

News

Boy wins hearts after trying to take sick chicken to hospital

News

UN report: Average person eats six times more chicken than in 1961