Soup season is officially in full swing now that the cold, short days of winter are here. However, that also means cold and flu season have arrived as well, now that we find ourselves indoors more than any other time of the year. But ironically, soup and sickness season are well-matched because a warm bowl of soup can be one of the best remedies for when you’re feeling under the weather.
“When it comes to keeping your immune system in fighting shape, the answer isn’t hidden in a fancy supplement bottle, it’s in your fridge, your pantry, and even your spice rack,” says Sapna Peruvemba, MS, RDN.
- Sapna Peruvemba, MS, RDN, registered dietitian and founder of Health by Sapna
And thankfully, many of the ingredients commonly found in soup help to boost the immune response. “Most vitamins and minerals support immunity in some way, so a balanced, colorful diet full of whole, nutrient-dense foods is your best defense. However, certain nutrients play starring roles when it comes to boosting the immune system,” Peruvemba adds.
Here, we’ll highlight 10 soup options that contain some of these particularly effective immune-promoting nutrients. These soups will not only serve as a delicious meal when you’re not feeling your best, but will simultaneously get you on the road to recovery!
Minestrone
VICTOR PROTASIO; Food Stylist: Chelsea Zimmer; Prop Stylist: Julia Bayless
“Loaded with veggies, beans, and herbs, minestrone is a perfectly balanced, nutrient-dense meal,” says Peruvemba. And in this soup, you’ll also find a notable amount of garlic—a potent immune-boosting ingredient. “As nature’s antibiotic, garlic boosts white blood cell activity,” Peruvemba adds. This is thanks, in part, to the different bioactive compounds the allium contains. These have been shown to enhance the function of several different types of immune cells in the body, as well as reduce systemic inflammation and exhibit antimicrobial properties.
Miso Chicken Noodle Soup With Kimchi
This spin on a classic recipe combines several immune-supporting foods, including miso, kimchi, and tofu. “It’s rich in probiotics and packed with anti-inflammatory benefits from kimchi and miso paste,” notes Peruvemba. “These ‘friendly bacteria’ are your gut’s bodyguards, and since most immune cells reside in the gut, probiotics play a key role in regulating immunity and enhancing your gut barrier against pathogens.” Additionally, Peruvemba explains that the soy products in this soup, including miso, tofu, and soy sauce, offer zinc, iron, and phytochemicals—all of which further champion the immune system.
Vegan Creamy Tomato Soup
Few things are more nostalgic than a warm bowl of tomato soup (maybe served alongside a gooey grilled cheese!). And it just so happens that this childhood favorite can help combat whatever illness you’re facing, as tomatoes are packed with immunity-augmenting vitamin C. “Think of vitamin C as your immune system’s firefighter, it rushes to the site of infection, stimulating white blood cells to extinguish the flames of inflammation and combat harmful invaders,” Peruvemba explains. This is why you’ll often find the vitamin in a whole host of immune-supportive supplements and syrups.
Red Lentil Soup With Lemon and Dill
Victor Protasio
While maybe not the first soup you think of when feeling ill, this red lentil soup will not only encourage a speedy recovery, but deliver serious flavor as well. “Plus, red lentil soup is high in protein, iron, and zinc,” says Peruvemba. Zinc is a mineral that is often touted as a powerful immune-booster, and for good reason. “Zinc is your immune system’s handyman—it helps build and maintain key components like neutrophils, natural killer (NK) cells, and cytokines that fight off infection,” Peruvemba explains.
Harissa Carrot Soup
Victor Protasio
The pungent, addictive taste of this colorful harissa carrot soup will quickly have you forgetting that you’re not feeling well. “This soup is packed with vitamin A and anti-inflammatory compounds from the ginger and carrot,” explains Peruvemba, “Ginger is a natural antimicrobial and anti-inflammatory powerhouse that supports your immune system.” The garlic, chilis, spices, and citrus found in the harissa paste in this soup will only further bolster your immune response, too!
Ginger Chicken Soup With Vegetables
Speaking of ginger, while chicken soup is well-known to help clear the mucus causing stuffy noses, adding this zesty root to chicken soup only amplifies its immune-supportive properties. Plus, the protein found in this soup, thanks to shreds of rotisserie chicken it contains, expedites healing in the body. “Proteins provide the building blocks for your immune system’s weapons—cytokines, antibodies, and more. Without sufficient protein, your body’s defenses weaken,” shares Peruvemba.
Curried Butternut Squash Soup
Antonis Achilleos
Winter squashes, like butternut squash, are one of the few late harvest season veggies that can last well into the winter with proper storage. So, what better way to use some of your farmer’s market stash than by adding it to a nourishing curried soup recipe? Red curry paste, like you’ll find in this recipe, typically contains immune system-supportive turmeric. “This golden spice contains curcumin—a compound that reduces inflammation and fights oxidative stress,” Peruvemba explains. Meanwhile, you’ll also be getting a hefty dose of phytochemicals or plant compounds in this soup, thanks to its plant-based ingredients like butternut squash, curry, ginger, garlic, onion, and lime. “Phytochemicals, the natural compounds found in plants, act as your body’s internal security team. They reduce inflammation, combat harmful microbes, and help balance immune responses,” adds Peruvemba.
Mushroom and Farro Soup
If beef and barley soup is a favorite of yours (like me), this mushroom and farro soup will offer a very similar flavor and texture profile, while seriously benefiting your immune system. This is thanks to the plant compounds running through the recipe, the iron content of farro, and the vitamin D in mushrooms. “Nicknamed the ‘sunshine vitamin,’ vitamin D is your immune system’s quarterback. It helps coordinate the team, regulating both the innate (first-line) and adaptive (long-term) immune responses,” offers Peruvemba. However, not all mushrooms will contain vitamin D—only those that were exposed to sunlight or ultraviolet (UV) light during the growing process. Often, mushroom growers will be happy to share this information, or you can simply search the brand of mushrooms you’re after at the grocery store if vitamin D content isn’t proudly advertised on the packaging.
Turkey-Pumpkin Chili
If you just so happen to be sick on game day, this turkey-pumpkin chili will not only please the football fans in your house, but will help you feel better sooner. This is thanks to the protein, iron, zinc, and selenium the recipe’s ingredients boast. While it calls for topping your chili with scallions or sour cream, I prefer a little diced avocado or guacamole atop mine when immune health is the priority, due to the vitamin E content of the botanical fruit. “Vitamin E is like the armor that shields your immune cells. This potent antioxidant protects cell membranes and boosts T-cell activity, helping your body fight respiratory infections,” says Peruvemba.
Butternut Squash and Chicken Pozole
Christopher Testani
And finally, we have a warm and comforting butternut squash and chicken pozole recipe that is packed with protein, phytochemicals, iron, vitamin C, and vitamin A to amplify immunity. The chicken, hominy, and dino or lacinato kale in this recipe are especially high in iron. “Iron is the engine that powers your immune system. It fuels macrophages, activates immune cell responses, and ensures oxygen is delivered to tissues so your body can recover and rebuild quickly,” shares Peruvemba. It’s just an added bonus that the butternut squash in this recipe brings a festive feel to a classic Hispanic heritage dish.
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