Immune Boosting Soups

A good bowl of warm steaming soup can do wonders to our souls. I remember when we were kids, every visit to the restaurant had a mandatory order of soup. Soups were the “in” thing then - sweet corn chicken soup, hot & sour soup, manchow soup, all served in India’s unique “1/2” or “1/3” portions to meet everyone’s needs! An immune boosting soup incorporates a wide variety of healthy ingredients in one meal and is a powerhouse of antioxidants and nutrients.

With the season of flu, cold, cough and COVID upon us, I have been on a desperate mission to add simple ingredients like garlic, ginger, turmeric, spinach in innovative ways to help the body ward off illness and boost the immune system at the same time. And home made soups are a great way to take care of the body from the inside out and most assuredly, these recipes will have you coming back for seconds.

SPINACH AND PEAS SOUP

Along with being a source of Iron, spinach is a nutritional powerhouse packed with multiple vitamins. Peas are high in plant based protein and mint has a soothing effect on the gut with its antioxidant properties.

Serves:2

Time: 15-20 mins

Ingredients:

◻ Olive oil

◻ 1 onion

◻ 6 cloves garlic

◻ 1 inch ginger

◻ ½ cup peas

◻ 1 cup vegetable buollion cube

◻ 2 cups spinach

◻ A handful of mint

◻ 2 cups water

Salt, pepper and nutmeg to season

◻ 1-2 tbsp cream

Preparation:

1. Wash and clean the spinach leaves well.

2. Add 1 tbsp olive oil to the pan. Once warm add the finally chopped garlic and ginger, sauté for half a minute or until fragrant.

3. Now add the chopped onion, sauté for a minute. Now add the peas and cook for a few minutes until they begin to soften.

4. I use the boullion cubes for the stock. I add a cube in one cup of boiling water and dissolve it well. Stir this into the mix and cook for 5 minutes. At the very end add in the spinach leaves and mint and watch them soften and wilt in less than a minute.

5. Turn off the heat and blend the mix into a smooth puree.

6. Add a tbsp of olive oil to the same pan and now add the puree, ccok on a low flame for a few minutes until it begins to simmer, can add a cup of boiling water to get the right consistency, add half a teaspoon of freshly ground pepper and grate half a nutmeg into the soup. Check the salt before seasoning.

7. Finish off with 1-2 tbsp of fresh cream and serve hot.

CHICKEN SOUP

Nothing speaks comfort more than a bowl of richly flavored chicken soup which is loaded with tonnes of protein and has anti-inflammatory and detoxifying properties.

Serves:4

Time:1 hour

Ingredients:

Chicken broth

◻ 1 tbsp olive oil

◻ 1 chicken (medium size pieces)

◻ 1 onion

◻ 1 carrot

◻ 2 bay leaves

◻ 1 inch ginger

◻ 6 garlic cloves

◻ 1/2 tbsp freshly ground pepper

◻ 4 cups water

◻ Salt

Soup:

◻1 tbsp oilve oil

◻1-2 spring onion bulb

◻6-10 mushrooms(optional)

◻4 garlic cloves

◻1 inch ginger

◻1 carrot

◻2 tbsp soy sauce

◻freshly ground pepper/salt to taste

◻1/2 cup of coriander

◻1/2 cup of spring onion greens

◻1 tbsp lemon/ vinegar

Preparation:

1. Take a large pot, add some olive oil to it, I like to sear the chicken pieces a bit until slightly brown, now add in the roughly chopped onion, sauté for a minute, add the rest of the ingredients - all roughly chopped. Heat and simmer, uncovered until the meat begins to fall off the bone, can take up to 30-40 minutes(skim off the foam on top with a sieve every 10 mins). I make this broth a day or 2 ahead and then strain & separate the chicken stock from the veggies and shred the chicken

2. In a deep dish or pot add olive oil and if using mushrooms add it, sauté them for few mins until brown, keep it aside. If you do not use mushrooms then add the spring onions to the oil, and then the finely chopped ginger and garlic. Add the carrots in a bit and stir for a few minutes. Now add the chicken stock, mushrooms, seasoning and the remaining coriander and spring onion.

3. Bring it to a boil and then add the shredded chicken and soy sauce. Cook for an additional 5-10 minutes.

4. Add the lemon juice at the end. Garnish, serve and enjoy to your hearts content.

LENTIL SOUP

This nourishing bowl of red lentil soup is an excellent source of protein with the sweet potatoes contributing to an additional source of vitamins and antioxidants.

Serves:4

Time: 1 hour

Ingredients:

◻ 1/4 cup chickpeas

◻ 1/4 cup red lentils

◻ 1 tbsp olive oil

◻ 1 sweet potato

◻ 1 onion

◻ 1 carrot

◻ 4 -5 garlic cloves

◻ 1 bay leaf

◻ 1 tbsp tomato paste

◻ 1 vegetable boullion cube

◻ 4 cups of water

◻ Seasoning:1 tsp basil, 1 tsp oregano or 1 tsp cumin, 1 tsp paprika

◻ 1/2 cup chopped coriander

Preparation:

1. Soak the chickpeas 5-6 hours ahead. Cook the chickpeas, add some salt and a pinch of baking soda to speed up the process. They should be done in half an hour. Meanwhile do all prep work of the vegetables during this time. Chop onions, carrots and sweet potatoes into bite sized pieces Finely mince garlic. The red lentils should be rinsed well and kept aside.

2. Add 1 tbsp oil to the pan. Once warm, add the minced garlic and onion, sauté for a few seconds and then add in the carrots and sweet potatoes. Stir and cook for few minutes.

3. Now lets add the seasoning, the bay leaf , tomato paste and stir. Once fragrant add the red lentils and 3 cups of water. Dissolve 1 vegetable boullion in 1 cup of boiling water and add that to the Mix.

4. Close the lid and cook for 10-15 minutes until the carrots and potatoes are 3/4th done. Now add the prepared/canned chickpeas and cook for an additional 10-15 mins.

5. This hearty and delicious soup is now garnished with coriander, seasoned with salt according to taste and ready to serve.

Some of the most heartwarming comfort food is often simple in both execution and appearance. A bowl of warm soup is a memory passed on to many of us over generations. It is almost magical how it makes us feel refreshed, revived and ready to take on whatever comes next. These simple recipes can be tried and modified through the year and you can substitute the ingredients with seasonal vegetables. I am so excited for you to try one or even all three of it.

Flavors with spice and all things nice ❤