Immune Power-Up Soup

As published on YorkRegion.com - Renata’s Table: Brace for winter with this Immune Power-Up Soup recipe.

Find more about how to strengthen your immune health and the immune-boosting benefits of the ingredients in this recipe.

Winter is Coming!

All of us in Ontario are bracing for the inevitability of shorter days, longer nights and freezing weather. With winter comes increased flu, cold and Covid concerns. As such, we need to build strong and resilient immune systems. We can achieve that by limiting processed foods and sugars and eating a well-balanced diet that includes a rainbow of veggies and fruits, whole grains (brown rice, quinoa) and lean meats, to ensure a multitude of immune-boosting nutrients.

This soup is Vegetarian, Gluten-Free & Dairy-Free and I have included 2 options for flavour palettes: Curry or Mediterranean healing herbs.

Here is my easy and bold Immune Power-Up Soup recipe:

Prep time: 10 mins, Cook time: 40 mins, Total time: 55 mins, Serves: 6 - 8

Ingredients

• ¼ cup olive oil

• 4 cloves garlic - sliced

• 1 tablespoon ginger - grated

• 1 medium yellow onion, chopped

• 2 teaspoons turmeric powder (Optional: if using the alternate herbs)

• 2 teaspoons curry powder (Alternately: 1 tsp dried basil, 1 tsp dried oregano, ½ tsp dried sage)

• 1 tablespoon dried parsley

• 2 red bell peppers, seeded and chopped

• 2 large sweet potatoes, peeled and chopped

• 1 medium carrot – chopped

• 1 medium zucchini - chopped

• 1 bay leaf

• 7 cups vegetable broth

• Salt and black pepper

Instructions

• In a large pot over medium heat, add the olive oil and add the garlic, ginger, onion, turmeric, curry powder (or the alternative Mediterranean herbs) and parsley. Mix together well and cook, stirring, for 2 minutes to soften the garlic and onions.

• Add the peppers, sweet potatoes, carrot, zucchini and the bay leaf and then pour in the vegetable broth. The broth should cover the veggies. Stir well. Bring to a gentle boil, cover and turn the heat to low.

• Simmer for 30 minutes until the sweet potatoes and carrots are tender. Remove the bay leaf and with a hand-held immersion blender, or in a blender working in batches, puree the soup until smooth.

• Season to taste with salt and pepper. Simmer for another 5 minutes.

• Ladle into pretty bowls and garnish with sunflower and/or pumpkin seeds.

Enjoy!