Flu-Fighter Soup

Move over, chicken noodle soup—there’s a new contender in town! Get ahead of the sniffles this upcoming cold season with a steaming bowl of this nutrient-packed soup. This soup has a blend of carefully selected ingredients with immune-boosting properties making this soup your go-to flu-fighter. Let’s break it down.

Garlic:

Say goodbye to both colds and vampires with the addition of garlic! In a recent study, individuals who incorporated garlic supplements into their routine were less susceptible to the common cold. For garlic enthusiasts, feel free to toss extra cloves in the soup for an added immune-boosting punch.

Ginger:

With a rich historical use in various cultures for treating upset stomachs and nausea, ginger takes the spotlight as a medicinal marvel. Recently, preclinical and clinical studies have evaluated ginger as an effective treatment for nausea and vomiting. Plus it will make your kitchen smell AMAZING. 

Kale:

Kale is an all-around nutrition powerhouse. I add it to so many of my soups. Kale contains both vitamin C and vitamin E which can benefit your immune system. Moreover, this leafy green also contains manganese, calcium, iron, and the list goes on… KALE YEAH. 

Red Bell Pepper:

Half a cup of red bell pepper contains roughly 106% of the daily recommended value of vitamin C for adults and children 4 and over! That’s almost three times more than an orange, isn’t that soup-tacular?!

Turmeric:

Turmeric is rich in a phytonutrient called curcumin, which may help the body by neutralizing free radicals. Recently, curcumin was shown to act against various human pathogens. When combined with black pepper in this Flu Fighter Soup, turmeric’s beneficial compounds become more readily absorbable by your body.

Onion:

Don’t underestimate the humble onion—it’s a prebiotic powerhouse, supporting a healthy gut microbiome. While all onions offer benefits, yellow and red varieties shine as antioxidant-rich options. These types are the perfect fit for enhancing the immune-boosting potential of the Flu Fighter Soup.

Yogurt:

A drizzle of dairy-free Greek yogurt will not only add some creamy dreaminess to this soup, but it will also add probiotics! Scientific findings indicate that incorporating probiotics may lead to a reduction in the duration of respiratory illnesses. That sounds like a pro to me! 

Prepare to face flu season head-on with every spoonful of this immune-boosting delight. Your body will thank you, and your taste buds will be thoroughly satisfied. Get ready to conquer the cold with a bowl of goodness that’s as flavorful as it is nourishing.

Flu-Fighter Soup

Recipe by Dakota OvdanCourse: Soup, Main, Lunch, Dinner, SideCuisine: Indian Inspired

Servings

4

servings

Prep time

20

minutes

Total time

50

minutes

Chicken noodle soup step aside! Beat the sniffles this upcoming cold season with a bowl of this nutrient-packed soup! 

Ingredients

• 1 tbsp of extra virgin olive oil

• 1 cup red or yellow onion, finely chopped

• 1 cup of red pepper, finely chopped

• 1 tbsp of ginger, minced

• 1 cup of red lentils

• 1 medium-sized tomato, finely chopped

• 3.5 cups of water

• 1 cup of kale, chopped & stems removed

• 2 tsp of lemon juice (little less than half a lemon)

• Spices

• 1 chili or 1/4 tsp of cayenne powder (omit if you have nausea or an upset tummy)

• 1/4 tsp of cardamom, ground

• 1 tsp of cumin, ground

• 1 tsp of coriander, ground

• 1.5 tsp of turmeric, ground

• Salt & pepper, to taste

• Toppings

• Dairy-Free Greek yogurt

• Red or yellow onion, finely chopped

Directions

• In a large skillet, set over medium heat, dry toast the lentils. Once the lentils begin to take on a nutty aroma, remove them from the pan.
• Heat oil over medium heat. Add the onion, red bell pepper, and salt. Sauté until they are softened. Then, add minced ginger and garlic, and sauté for 2 minutes.
• Reduce the heat to low. Add the spices and cook for two minutes. Return the toasted lentils to the pan, and add the diced tomatoes and salt. Stir well. Pour in water, stir, cover the pan, and bring it to a simmer. Allow it to simmer until the lentils have broken down, which takes approximately 25 minutes.
• Add the kale and lemon juice, then stir. Garnish your soup with diced red onion and a swirl of non-dairy Greek yogurt. Option to serve with rice, chapati, or naan.