gluten-free paleo soup soup sunday vegan vegetarian

The Ultimate Immune-Boosting Soup

January 10, 2022

Feeling under the weather? Kick cold or flu season to the curb with the ultimate immune-boosting soup. Packed full of vitamins and minerals from delicious ingredients like turmeric, kale and bok choy in a mushroom vegetable broth for a healthy vegetarian soup recipe.

You know those people who pride themselves on never getting sick? I’m not one of those people. No matter how hard I try, if there’s a chance of catching a cold from someone or contracting some strange stomach-turning bug in a foreign country, I am pretty much guaranteed to be the one who gets it. When it comes to sickness, I have the worst luck…or a terrible immune system.

I literally do everything in my power to stop it from happening (eat a healthy diet, exercise, wash my hands frequently etc…) but it still happens nonetheless. However, I refuse to give up! One day I will be that person who declares that they “haven’t been sick in 3 years!”

I honestly believe in the healing power of food. No truer statement has ever been shared than when Hippocrates wrote “Let food be thy medicine and medicine be thy food”. When I’m starting to or are feeling under the weather, my first thought is to turn to my kitchen because sometimes you just need some superfoods to kick your immune system into high gear. 

Immune Boosting soup in a large pot

Ingredients for Immune Boosting Soup

  • Vegetables – yellow onion, garlic cloves, celery stalks, shiitake mushrooms, baby bok choy, kale and fresh ginger.
  • Coconut oil
  • Turmeric
  • Sea salt and pepper

Immune Boosting Ingredients

I wanted to share why I chose to use certain ingredients. I’m totally fascinated by the health benefits of various foods, so I hope you geek out to this stuff too!

Mushrooms– the soup is made in a mushroom broth (simmering mushrooms for over an hour) and mushrooms are a power food that contains Ergothioneine, a powerful antioxidant that helps to eliminate free radicals. They’re also a powerful source of Vitamin D.

Coconut Oil – contains two important antiviral compounds, lauric acid and caprylic acid. Together these help ward off bacterial and viral infections.

Garlic – eating garlic can actually boost the number of virus-fighting T-cells in your bloodstream. It also contains alliin which converts to allicin, which is believed to be the major antibacterial compound in garlic.

Turmeric – probably best known for its ability to fight inflammation, turmeric contains a powerful antioxidant called curcumin which is responsible for this decrease in inflammation that is oftentimes found to be related to various illnesses.

Bok Choy – it is very high in Vitamin A, which is essential for a properly functioning immune system, while also containing high amounts of vitamin C, an antioxidant that shields the body from free radicals.

Kale – I don’t even know where to begin with the powerhouse that is kale. It’s packed full of iron, which is essential for your body working at its ultimate level, along with being a great source of vitamins and antioxidants. When they say “eat your kale”, EAT YOUR KALE!

Overhead photograph of immune boosting soup with mushrooms, kale + bok choy.

How to Make Immune Boosting Soup

STEP 1: Chop off the bottom of the stem from your mushrooms and discard. Separate the stems from the tops and slice the tops into large pieces. You only want to discard the very bottom of the mushroom stem!

STEP 2: Heat the coconut oil in a large pot or dutch oven over medium heat. Add the onions and saute until translucent. Add the garlic and cook for an additional minute. Add in the celery and mushrooms and saute for about 10 minutes or until the mushrooms have wilted. 

STEP 3: Add in the spices (including the ginger, if using) and water and bring to a boil. Lower heat, cover and simmer for at least an hour. The longer you leave it, the better in my opinion!

STEP 4: Add the bok choy and kale in the last 10 minutes of cooking to wilt. Enjoy!

Is It Better than Chicken Soup?

The all important question: is this immune boosting soup better for healing than a cup of chicken soup? Honestly, it’s hard to say. There aren’t any studies that have compared the benefits of chicken stock (the real superfood in chicken soup) to a vegetable-based stock with powerhouse veggies.

As far as boosting your immune system, you really can’t go wrong with either. I highly recommend either this slow cooker bone broth recipe or the Instant Pot version if you’d like to give it a try.

Otherwise this Immune Boosting soup has lots of benefits and certainly can’t hurt!

How to Store Leftover Soup

You’ve heard me proclaim my love of soup before and you’ll hear it again! One of the many reasons I love soup is that you can make one batch and eat it all week! Let your soup cool before storing in an airtight container in the refrigerator for up to 1 week.

You can also freeze your soup for a later date. This immune boosting soup will last in the freezer for up to 3 months. Just thaw in the fridge overnight or on the counter for several hours before heating up on the stove-top.

Print

The Ultimate Immune-Boosting Soup

Feeling under the weather? Kick that cold or flu to the curb with the ultimate immune-boosting soup. Packed full of vitamins and minerals from delicious ingredients like turmeric, kale and bok choy in a mushroom broth for a healthy vegetarian soup recipe.

  • Author: Davida Lederle
  • Prep Time: 5 minutes
  • Cook Time: 1 hour 25 minutes
  • Total Time: 90 minutes
  • Yield: 68 bowls 1x
  • Category: Soup
  • Method: Cook
  • Diet: Vegan

Ingredients

Scale
  • 1 tbsp coconut oil
  • 1 large yellow onion, chopped
  • 6 garlic cloves, minced
  • 2 celery stalks, sliced
  • 1 lb shiitake mushrooms
  • 1 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1 tsp turmeric
  • 12 cups water
  • 4 heads baby bok choy, bottoms chopped off
  • 1/2 head kale, chopped
  • optional: 1 tablespoon freshly grated ginger

Instructions

  1. Chop off the very bottom of the stem from your mushrooms and discard. Separate stems from tops and slice tops and remaining stem if necessary, into large pieces. You will only discard the very bottom of the stems, not the full stems as they contain many nutritional benefits!
  2. Heat up coconut oil in a large pot over medium heat.
  3. Add onions and sauté for 5 minutes or until translucent.
  4. Add in garlic and cook for 1 more minute.
  5. Add in celery and mushrooms and saute for about 10 minutes or until mushrooms have wilted.
  6. Add in spices (including ginger, if using) and water and bring to a boil.
  7. Then let simmer, covered for 1 hour or as long as you want (the longer you leave, the better!)
  8. Add bok choy and kale in the last 10 minutes of cooking to wilt.
  9. Serve warm or store for up to 1 week in the refrigerator.

Keywords: Immune-boosting soup, immune boosting soup, vegan immune boosting soup

Feeling under the weather? Kick that cold or flu to the curb with the ultimate immune-boosting soup. Packed full of vitamins and minerals from delicious ingredients like turmeric, kale and bok choy in a mushroom broth for a healthy vegetarian soup recipe #immuneboosting #immuneboostingsoup #vegansoup

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  • Reply
    Kay
    December 31, 2021 at 7:50 pm

    This was pretty good! Grocery stores near me do not carry bok choy, so I used cabbage and threw it in to simmer with the rest of the soup for over an hour. I had to add some lemon juice and a bit more salt for flavor. Will definitely make a gain. Thanks for the recipe!

  • Reply
    george
    November 13, 2021 at 11:56 am

    Looks like the recipe my wife and I need. She has immune problems and thanks to Agent Orange, I have diabetes and Parkinson’s. Looking forward to making this.

    Question though, what is the cooking time if using an Instant Pot on high pressure?
    Thanks
    George

  • Reply
    Jack
    August 21, 2021 at 9:28 am

    Delicious recipe! Quite surreal to read previous reviews of those trying this recipe to get rid of ‘a really bad flu’ or ‘some kind of virus’ which of course we all now know is coronavirus.

    I too am trying this out for the same reason, stay healthy everybody.

  • Reply
    Caleb
    April 29, 2021 at 4:26 pm

    Anyone try making this in the slow cooker?

  • Reply
    Carin Dorrington
    January 26, 2021 at 6:42 am

    Loved it! I did use 2 blocks of organic vegetable stock and only had dried shiitake mushrooms. Will definitely make it again and love the other suggestions like miso and sweet potato! Thanks for sharing – I give it 5 stars!

  • Reply
    Ash
    December 13, 2020 at 11:19 pm

    I forgot to give this 5 stars!! Uh Mazing

  • Reply
    Ash
    December 13, 2020 at 11:18 pm

    This soup is definitely making me feel better. Glad it was the first immune soup recipe to pop up on Google. I usually never cook with Bok Choy and its so yummy. Overall, the soup came out terrific.
    I did add chicken bullion seasoning, chicken broth, carrots, chopped sweet potatoes, and red bell peppers.

  • Reply
    Kelly
    April 18, 2020 at 3:10 pm

    Not bad but needed another more flavor so I added cumin and some sautéed chicken breasts that I generously seasoned with salt, pepper and garlic powder. My husband added Siracha sauce to his And I also ate it with plain ramen noodles added.

    • Reply
      Erin
      April 18, 2020 at 6:20 pm

      Beef bone base + Water/chicken bullion (2:1)+ carrots to the veggies + some extra Tumeric s&p , plus some chili powder, paprika to the spices, then some jalepenos and crushed red pepper near the end If the simmer , last hour or so (I simmered it for 4 hrs) . Turned out delicious and packed full of flavors and some heat

  • Reply
    Erin
    April 14, 2020 at 3:28 pm

    Would beef bone broth be an okay base ?

  • Reply
    Antonia
    March 4, 2020 at 8:20 pm

    This recipe looks amazing! I was thinking about using chicken bone broth instead of water. Has anyone tried that?

  • Reply
    Darren A.Wilcox
    February 23, 2020 at 6:44 pm

    I’ve been meal prepping for the work week and ran across this’s recipe, I added a couple of teaspoons of miso and one sweet potato. Absolutely delicious….definitely a keeper in the soup rotation

    • Reply
      Darren Wilcox
      February 24, 2020 at 7:00 pm

      I left out the coconut oil and just water sautéed the onions, I will be eating this for the next four days for lunch, trying to get over some kind of virus

  • Reply
    Sarah
    February 13, 2020 at 8:02 pm

    Just made this today. I am recovering from a bad bout of the flu and needed something with a ton of nutrients to get me back on my game. I did change it up a bit added some cubed sweet potato and Sambal Oelek to a miso broth. It was amazing. I even liked the kale, which I am usually not a fan of. Thank you!

    • Reply
      Davida Lederle
      February 14, 2020 at 12:39 pm

      So happy to hear that! Glad you’re feeling better!

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