Recipe: Flu-Buster Vegetable Soup
Foods like this recipe can be medicine and help you stave off colds and sniffles. This one works on a number of levels, including:
- It's packed with lemon and cayenne that can help thin mucus. Lemon also helps digestion.
- It has plenty of garlic and scallions that are natural detoxifiers – as is lemon.
- Ginger calms and soothes our tummies, while celery and broth help the body heal.
- Turmeric is known to help reduce inflammation. Salt provides electrolytes and pepper helps turmeric work.
- The many vegetables offer complex carbohydrates and its mighty mushrooms boost immunity.
Flu-Buster Vegetable Soup
- 1 tablespoon avocado oil or other high-heat sauté oil
- ½ cup diced scallions
- 2-3 cloves garlic, peeled and minced
- ¼ teaspoon ground turmeric
- 1 teaspoon peeled and minced fresh ginger
- 2 turnips (for potato substitute) or 2 small potatoes, peeled and chopped
- ½ head cauliflower – chopped into about 1n½ cups
- 1 medium zucchini
- 2 stalks celery, chopped
- Salt and pepper to taste
- Juice of one lemon (about 2 tablespoons)
- 4 cups vegetable or chicken broth
- ¼ to ½ teaspoon cayenne pepper
Optional: 1 cup sliced mushrooms or diced colored bell peppers; basil and thyme; a dollop of Greek yogurt on each serving
- In a large pot, heat the oil over medium heat oil.
- Sauté the scallions, garlic, ginger, and turmeric for a few minutes. Add the remaining vegetables, salt and pepper and sauté for several more minutes.
- Add lemon juice and stir to coat veggies, then add broth, cayenne and additional spices. Bring to a boil, cover and simmer for 10-15 minutes or until veggies are soft.
- With an immersion blender, cream all ingredients in the pot. Or working in batches, blend the soup until creamy. Return the soup to the pot and heat through.
- Top each serving with a dollop of yogurt, if using.
Nutrition Facts per Serving:
- Calories: 185
- Protein: 6g
- Carbohydrate: 26g
- Sodium: 878mg (602mg with low sodium broth)
- Fat: 4.5g
Learn more about your health and diet.