This delicious and creamy vegan soup is packed with wholesome and highly nutritious ingredients. This healing soup is a perfect way to boost your immunity, including during the cold and flu season.
For more soup recipes check out our vegan roasted butternut squash soup!
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Vegan Immune Boosting Soup
Warm your insides and nourish your body and mind with this hearty, delicious and wholesome soup!
I have always found it so comforting to enjoy a bowl of warm soup on a cold winter day.
With the cold and flu season here, it is important to strengthen our immune systems with nutritious foods. During this time of the year, there is nothing as good as having a collection of feel-good soup recipes... and this soup really is the good stuff!
This healthy vegetable soup recipe features immune-boosting ingredients and is a great way to provide a natural defence against colds and flu. It contains an assortment of healthy ingredients - the fresh colorful vegetables not only make the soup rich in flavor but a powerhouse of nutrients!
This homemade soup is a delight for the taste buds and perfect for soup season! The range of vegetables bring vibrant, earthy and diverse flavors to this soup!
This is one the best soup recipes (and my favorite go-to soup) during this cold season! This amazing soup has helped bring comfort and boost my immune system during colds, flu (and even Covid!).
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Notes on Recipe Ingredients
To make this soup you will need:
- Olive oil: to sauté the garlic, chillies and vegetables.
- Vegan butter: this is optional for a creamier taste.
- Garlic cloves: immune system support with antiviral and antibacterial properties. Garlic also bring flavour to this soup.
- Onions and leeks: have antioxidant and anti-inflammatory properties which can help support the immune system. This recipe uses brown/yellow onions. You can substitute with red onions and a handful of green onions (spring onions).
- Red chillies: contain a compound known as capsaicin, which has antioxidant and anti-inflammatory properties. Red chillies also contain vitamin A and C and bring spice to this soup.
- Carrots: contain antioxidants to help fight inflammation and beta-carotene (a precursor to vitamin A) which promotes a healthy and strong immune system. Carrots add a natural sweetness and orange hue in this soup.
- Celery sticks: contains essential nutrients including vitamin C, potassium and vitamin K. Celery enhances the depth of flavor.
- Bell peppers/capsicum (red peppers, plus optional orange or yellow pepper): bell peppers are rich in vitamin C which helps support the immune system by supporting the production and functioning of white blood cells. Roasted peppers are added for depth of flavor. For more nutrients and a greater range of flavor you can also add more unroasted bell peppers.
- Zucchini/courgettes (optional): contains vitamin C and has a high fiber and water content, which also helps with digestion. Zucchini is optional and adds a tender, mellow and comforting flavor to this soup.
- Butternut squash: rich source of vitamin A and antioxidants contributing to overall immune function
- Sweet potatoes: rich in vitamin A and C and beta-carotene offering a triple punch to support immune function.
- Seasoning: including salt and freshly ground black pepper. Note: adding a pinch of black pepper enhances the absorption of turmeric in the body - for maximum health benefits.
- Water: to help cook vegetables and blend into creamy and smooth soup.
- Optional – fresh turmeric root: This can be added to the soup for an extra immune system boost. Curcumin is the active component in turmeric and has antiviral, antioxidant and anti-inflammatory properties which can help with cold, flu and coronavirus symptoms including sore throat and congestion. Note: turmeric can cause yellow staining. If you wish to use turmeric I recommend using a hand blender so it does not discolor your blender.
- Garnishes: optional garnishes include pureed spinach, herbs, fresh lemon juice, olive oil or vegan yogurt. These enhance the flavor of this soup and can be added as desired. You can adjust your garnishes depending on your liking - just last week I switched things up and added vegan sour cream, topped with chives which added a great taste!
Note: this soup uses fresh vegetables over vegetable broth or veggie stock for a fresh and delicious flavor and creamy texture. Fresh vegetables are a great way to incorporate nutrients and delicious taste in a single bowl of soup!
Equipment
I recommend using a heavy base pot or soup pot (including Le Creuset or Staub pot). This pot helps retain the flavor of the soup.
Preparation
Prepare ingredients in advance so the dish comes together easily
- Vegetables: wash and chop vegetables. (Peel butternut squash and sweet potatoes before chopping).
- Bell peppers: this soup uses a combination of roasted and unroasted red bell peppers for maximum depth of flavor. If you prefer to keep things simple you can omit the unroasted peppers. To roast red pepper: cut bell pepper into large chunks (removing the stem) and roast in pan with 1 teaspoon oil on medium heat for 4-5 minutes or until roasted.
- Garlic: crush and finely chop garlic to increase flavor
How to make this immunity boosting vegan soup
- Sauté garlic and chillies. Heat oil in a large heavy bottomed pan (or large pot) on medium high heat, add garlic and chillies and sauté for 1 minute, until slightly golden. Add chopped leeks and cook for another 2 minutes.
- Add chopped onions, celery and carrots and fresh turmeric (if using, see recipe notes) cook for 2 minutes, stirring intermittently.
- Stir in the chopped bell peppers (unroasted) and zucchini (if using) and cook for another 1-2 minutes. Season with salt and black pepper.
- Add butternut squash, sweet potatoes and water. Cover and cook for 15-20 minutes or until soft. Stir intermittently (every 5 minutes) to evenly cook vegetables.
- Add roasted peppers and cook for another 2 minutes. Remove from heat and allow to cool for 10-15 minutes.
- Blend until smooth and serve in bowls. Transfer into a blender and blend until smooth (see recipe notes about turmeric). Serve fresh soup in bowls and enjoy! Optional - garnish with spinach puree/lemon juice or a drizzle of olive oil, vegan yogurt or vegan sour cream and some fresh herbs!
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Tips for making the BEST vegan comforting soup
- Do not overcook: to help retain the nutrients it is important not to overcook the vegetables. Cook until soft and tender (not squidgy).
- Prepare ingredients in advance: this helps the soup come together easily.
- Adjust as desired: this soup is versatile and works with a range of veggies! You can modify the vegetables and spices in this soup depending on your preferences and taste.
- Fresh turmeric root: if you are adding fresh turmeric to this soup, wear food-grade gloves when peeling turmeric as it can cause yellow staining. Turmeric can also stain your blender yellow. To avoid this I recommend a few options:
- Option 1: Omit turmeric if you are using a blender to blend soup.
- Option 2: Use a handheld/immersion blender to blend soup in pan if you are adding turmeric.
- Option 3: If you wish to add fresh turmeric but do not have a handheld blender – do not add turmeric at step 2. Instead add during step 6 (transfer blended soup into pan and stir in minced turmeric).
Variations
Adjust according to taste:
- For extra spice: add ½ teaspoon of cayenne pepper (at the same time as adding the salt and pepper). You can also add 1 teaspoon of fresh ginger (chopped) for a warm flavor. Ginger has many health benefits and anti-inflamatory and antiviral properties. Ginger can also help with symptoms of nausea.
- Creamier taste: substitute water for coconut milk or add a handful of cashew nuts for an extra creamy taste.
- Vegetables: add more vegetables including bok choy, shitake mushrooms and leafy greens to mix it up.
Storage tips
This soup can be stored in the fridge for up to 2 days.
Fridge: transfer soup into an airtight container and refrigerate once cooled.
Reheat in pan or in the microwave (in a microwave-safe bowl).
Can I freeze this soup?
Yes you make in bulk and freeze this soup (in smaller portions) to help with meal prep. Store in a freezer-friendly airtight container for up to 1 month.
Defrost and reheat before serving.
How to serve
Serve delicious fresh vegan soup with garlic bread, bruschetta or grilled sandwiches.
This soup can be served as an appetizer or side dish with simple tomato spaghetti, caramelized Brussels sprouts, one-pot ratatouille and fresh homemade coleslaw.
Enjoy this soup with a glass of delicious fresh juice or smoothie for an extra boost of nutrients including our refreshing pear juice, green kale cooler smoothie or our vibrant apple, orange and carrot juice! For some spice check out our masala chai (Indian spicy tea)!
For more healing recipes with turmeric, check out our golden milk recipe!
Fresh juices and smoothies
Serve this comforting soup with a glass of fresh juice or smoothie:
Vegan Soup for Colds and Flu (Immunity Boosting)
Ingredients
Soup:
- 2 tablespoon Oil (or 1 tablespoon if using vegan butter)
- 1 tablespoon Vegan butter (optional, for creamier taste)
- 7 Garlic cloves
- 1 Red chillies 1 (use 2 chillies for spicier soup)
- 1 Leek chopped
- 1 Yellow Onions (brown onions) finely chopped
- 2 Celery sticks finely chopped
- 1 Carrots finely chopped
- 1 inch Fresh turmeric root finely chopped
- 1 Roasted bell pepper/capsicum red/mixture of red and orange x 1 (see below for instructions to roast pepper)
- 1 Red bell pepper/capsicum (or orange/green pepper) (optional)
- 1 Zucchini/courgette chopped (optional)
- ½ cup Water
- 1 teaspoon Salt
- ½ teaspoon Fresh finely ground black pepper
- 1 small (or ½ large) Butternut squash chopped
- 2-3 Sweet potatoes chopped
To roast bell pepper
- 1 teaspoon Olive oil 1 tsp
- 1 Bell pepper red/mixture of red and orange remove stem, 1 roughly chopped
Instructions
To roast bell pepper/capsicum
- Brush a non-stick frying pan with olive oil. Add chopped peppers and roast in pan on medium heat for 4-5 minutes or until soft and roasted.
Make soup
- Sauté garlic and chillies. Heat oil in a large heavy bottomed pan on medium high heat, add garlic and chillies and sauté for 1 minute, until slightly golden. Add chopped leeks and cook for another 2 minutes.
- Add chopped onions, celery and carrots and fresh turmeric (if using, see recipe notes) cook for 2 minutes, stirring intermittently.
- Stir in the chopped bell peppers (unroasted) and zucchini (if using) and cook for another 1-2 minutes. Season with salt and black pepper.
- Add butternut squash, sweet potatoes and water. Cover and cook for 15-20 minutes or until soft. Stir intermittently (every 5 minutes) to evenly cook vegetables.
- Add roasted peppers and cook for another 2 minutes. Remove from heat and allow to cool for 10-15 minutes.
- Blend until smooth and serve in bowls. Transfer into a blender and blend until smooth (see recipe notes about turmeric). Serve fresh soup in bowls and enjoy! Optional - garnish with spinach puree/lemon juice or a drizzle of olive oil, vegan yogurt or vegan sour cream and some fresh herbs!
Notes
- Fresh turmeric root: wear food-grade gloves when peeling turmeric as it can cause yellow staining. Turmeric can also stain your blender yellow. To avoid this I recommend a few options: (Option 1) Omit turmeric if you are using a blender to blend soup. (Option 2) Use a handheld/immersion blender to blend soup in pan if you are adding turmeric.(Option 3) If you wish to add turmeric but do not have a handheld blender – do not add turmeric at step 2. Instead add during step 6 (transfer blended soup into pan and stir in minced turmeric).
- Prepare ingredients in advance: this helps the soup come together easily.
- Do not overcook: to help retain the nutrients it is important not to overcook the vegetables. Cook until soft and tender (not squidgy).
- Adjust as desired: this soup is versatile and works with a range of veggies! You can modify the vegetables and spices in this soup depending on your preferences and taste.
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