Immunity Boosting Veggie Soup

When it's cold or you're feeling under the weather, there's nothing quite like a big bowl of warming soup.

It's comforting, soothing, and with the right ingredients, can boost your immune system so you feel better fast.

My Immunity Boosting Veggie Soup is packed with nourishing ingredients, minerals, vitamins and antioxidants that your body needs to recover from colds, flu, and viruses.

The powerhouse ingredients

Here are just some of the health benefits associated with the ingredients in my soup:

ONIONS

Onions contain the mineral selenium, which helps reduce inflammation and stimulates immune function. Studies have also shown that selenium may play a part in managing viral, inflammatory and allergic conditions.

Onions are particularly helpful for decreasing phlegm and inflammation in the nose and throat.

GARLIC

Used as both food and medicine, garlic gets its immune-boosting powers from a compound called allicin. Because it contains vitamins A and C, garlic is considered an excellent treatment for colds and other respiratory illnesses.

It acts as a natural decongestant and expectorant. Some studies have shown that when garlic is taken at the onset of a cold, it can soothe symptoms and shorten the duration by as much as 50 per cent.

CELERY

Celery is rich in vitamin C, which boosts the strength of the immune system. Because of its high vitamin C content, eating it regularly can reduce your risk of catching the common cold, as well as helping to protect against a variety of other diseases.

CARROTS

Carrots are an excellent source of beta carotene, which gives them that bright orange colour. One of beta carotene's jobs is to support the body's mucus membrane, which lines the respiratory and intestinal tracts, making it harder for bacteria to enter the bloodstream.

Booster tips

Before you serve your soup, try these flavour and nutrition boosters:

• Sprinkle on toasted activated seeds for extra crunch and minerals

• Add fresh herbs like basil for a flavour boost

• Top with parmesan cheese (or nutritional flakes if you're vegan) for protein

Not only will the protein and extra minerals and vitamins help with your recovery, but they'll also give the soup amazing texture and taste.

Make it work for your week

I batch make our favourite soups and freeze them so that we can enjoy them throughout the week. This works particularly well with all of us working from home and the kids homeschooling.

This immune boosting soup only takes 10 minutes to prep, and 30 to 35 minutes to cook. The next time you're feeling sick, this veggie soup recipe will get you back to feeling fighting fit in no time.

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