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Published on October 18, 2022

bowl of vegetable soup

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

Serves: 4


  • 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


  1. In a large pot, heat the oil over medium heat oil.
  2. Sauté the scallions, garlic, ginger, and turmeric for a few minutes. Add the remaining vegetables, salt and pepper and sauté for several more minutes.
  3. 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.
  4. 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.
  5. 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

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