Immune Boosting Soups

Here in the northeast the weather has cooled and the air remains crisp for most of the day.  It’s at this time of year when we can start to shift our diet away from the summer’s fresh, crisp selections and tuck into more warming, soothing recipes that will help to bolster our immune systems throughout the winter.  Soups and stews are a wonderful way to calm our body’s nervous system (akin to a cup of tea), while getting in key nutrients that help our systems work effectively throughout the cooler weather.

The next couple weeks we’ll go through some of the most nutrient dense soups and stews you can include in your fall wellness routine, that will keep your immune system strong and your body warmed.  We’ll explore not only a delicious variety of vegetables and flavors, but also why we want to include particular varieties this time of year and how they help us.

Autumn on Fire Soup 

Beets are not only great for circulation and beating bloat (see Beating Bloat article last week), but they are also an excellent immune booster.  Filled with calcium, iron, and folic acid.  Fighting off inflammation in the body aides in helping to fight off viruses that cause that inflammation.  Improving circulation helps to flush out any excess, unwanted bacteria and viruses as well.

Image result for beet soup with parsley on top

Purple Potatoes are a great source of cartenoids and anthocyanins, both great immune boosters and cancer fighters.  Sweet Potatoes have been shown to help increase the count of white blood cells in the body (the fighter cells), which can possibly help with immunity.

The fresh herbs in the recipe also add a nutrient dense boost. Ginger specifically aides in digestion and can help fight away mild nausea.  Parsley is high in both Vitamin A (the anti-infection vitamin)B (folic acid), and C.

Image result for beet soup with parsley on top

Garlic contains powerful essential oils that can only be removed from the body through the breath rather that the usual routes.  As we breathe out they move through the respiratory tract and can kill of viruses and bugs; such  as those that can cause the common cold and flu. It also contains a compound called ajoene, which interacts with platelet aggregation factor-a compound in the body that regulates the rate and extent to which blood clots.

Onions are very high in a compound called quercitin, which holds a mild antihistamine aff
ect.  As a part of the Allium family they also are rich in inulin, which is a potent prebiotic.  This helps to increase the number of “good” bacteria which can help to regulate every aspect of digestive health.



  • Beets
  • Leek
  • Sweet Potato (or purple if you can find it)
  • Coconut Oil
  • Onions
  • Garlic
  • Ginger (fresh or dried is fine)
  • Sweet Potato (or purple if you can find it)
  • Rosemary, Sage, Thyme, Parsley (fresh is best in this recipe, but dried works well too)
  • Water or Vegetable Broth


  1. In a pan warm the coconut and add in the leek and onions.
  2. Sautee until onions become translucent and add in Image result for beet soup with parsley on topgarlic and ginger.
  3. Add in chopped sweet potato (or purple potatoes they’re in season now and they’ll help keep the soup that gorgeous purple hue)
  4. Add chopped beets
  5. Add fresh (or if dried add slightly less the flavors will be more intense) rosemary, sage, and thyme
  6. Add a pinch of salt and pepper to taste
  7. Cover in water or vegetable broth and summer until beets and potatoes are tender
  8. You can then add the entire mix to a food processor and puree until smooth and creamy-or keep it as is.
  9. Top with fresh parsley



2 Comments Add yours

  1. BeaFreitas says:

    Ohhhh, I’ve made something like this not too long ago. I think I’ll give your recipe a go though. Great post, nice photos!


  2. Thanks so much BreaFreitas! Let me know how it goes. I love this color-especially close to Halloween 🙂


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