Immune Boosting Soups Week V: Spiced Garlic Soup with a Poached Egg

In our final week, on nutrient dense soups and stews that will help bolster our immune systems for the coming winter months, we will be taking a deep dive into one last recipe that packs a rich nutrient punch (for now). Spiced Garlic Soup topped with a Poached Egg is a great way to help build and support a healthy immune system, and get in some extra protein.  We’ll explore why each component is helpful to the body and how to make the recipe at home.  This week;

Spiced Garlic Soup with a Poached Egg

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.

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Eggs are a great way to get in some extra protein and are typically easy on the digestive system (buy higher quality eggs, support your local farmers, and your body will feel the difference) They are rich in Vitamins A, B5, B12, B2, B6, E, K, D, Selenium, Folate, Zinc, Calcium and Phosphorous. 

*Sidenote here: I really have noticed a difference in how I digest properly raised and fed hens versus the factory farmed variety.  Typically the latter would cause slight digestive upset, while the former causes less bloating on a more sensitive stomach, plus, I love knowing my hens name and my farmers practices.  Experiencing these changes physically and giving my primarily plant-based diet a treat of a well-raised protein is supplemental and nourishing.

Black Peppercorns are high in piperine, a compound that has been known to hold anti-fever properties and pain-relieving qualities.

Red Pepper Flakes contain high amounts of Vitamin A (1 teaspoon contains 15% of the daily recommendation).  It also is a natural pain reliever attributed to the compound Capsaicin, which helps to calm inflammation in the body.

Cilantro is filled with antioxidants to help which can help to lower inflammation in the body.  It has also been shown to have anti-anxiety affects on the body. As well as being a strong anti-bacterial.

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Spinach (dark leafy greens) these powerhouse hold a multitude of vitamins and minerals that help the body to protect and fight against colds and viruses.  Their anti-inflammatory proprieties can aide the body to heal and calm our systems.  Warming and softening the leaves make the fiber easier to digest-giving our body a break from processing the raw form of these staples.  Spinach contains high levels of niacin and zinc, great for cold-fighting.

 Limes are packed with Vitamin C and antioxidant properties vital to a strong immune system.  They also help with digestion processes.

Try some different toppings and add-ins;

  • Finish with sliced chives, parsley, or basil for a different taste
  • Toss in different dark leafy greens
  • Add in lighter vegetables to create more depth of flavor in the soup (asparagus, peas, tomato (broth would be fun to experiment with as well), etc..)
  • Try lemon in place of lime

Image result for garlic soup with poached egg


  • Coconut (or Olive) Oil for sauteeing
  • 1 head of garlic peeled and thinly sliced
  • Spices: Salt, Black Pepper, Red Pepper Flakes
  • 2 cups vegetable (or chicken) stock
  • 1 egg per serving
  • Spinach or other dark leafy green
  • Lime Wedges
  • Fresh Cilantro for finishing
  • Thick Cut Baguette Slices


  1. Add Garlic to a medium skillet over low heat with a bit of coconut (or olive) oil.  Cook until garlic is tender and pale golden.
  2. Transfer garlic to a bowl with slotted spoon.
  3. Add bread slices to skillet and cook over moderate heat, turning once until browned, about 4 minutes.  Divide toast among soup bowls (1 per bowl).
  4. Add stock, red pepper flakes, and garlic to the skillet and bring to a simmer.
  5. Break 1 egg into a cup and slide into the simmering stock, repeat method with remaining eggs.  Poach eggs at a bare simmer until the whites are firm, but the yolks are runny (3-4 minutes).
  6. Transfer eggs with a slotted spoon to toasts and season with salt.
  7. Ladle soup into bowls (gently) and top with cilantro.
  8. Serve with lime wedges.
Enjoy-to your health!

2 Comments Add yours

  1. Tiffany says:

    Great information, thx for sharing!

    Liked by 1 person

    1. Thank you Tiffany!!

      Liked by 1 person

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