Description
Hearty Immune Boosting Vegetable Soup delivers a powerful blend of nourishing ingredients that fortify your body’s natural defenses. Packed with vibrant vegetables and warming spices, this soup promises comfort and wellness in every comforting spoonful you enjoy.
Ingredients
Scale
Vegetable Base:
- 3 stalks celery, finely chopped
- 3 large carrots, chopped
- 1 large onion, diced
- 2 parsnips, chopped (or sweet potatoes)
Seasonings & Aromatics:
- 6 cloves garlic, minced (about 3 tablespoons)
- 2 tablespoons fresh ginger, minced
- 2 tablespoons fresh parsley
- 1 teaspoon dried turmeric
- 1/2 teaspoon sea salt, plus more to taste
Liquid & Protein Elements:
- 4 cups vegetable broth
- 2 cups water
- 2 cups kale or spinach, finely chopped
- 3/4 cup red lentils
- 1 small lemon, juiced
- 2 tablespoons extra virgin olive oil
Instructions
- Warm olive oil in a spacious pot over medium-high temperature. Sauté diced onions until translucent, approximately 3 minutes.
- Incorporate chopped carrots, parsnips, and celery into the pot. Continue cooking for 5 minutes, stirring occasionally to prevent sticking.
- Add minced garlic, ground turmeric, and freshly grated ginger. Toast aromatics for 1 minute until fragrant, releasing their essential oils.
- Pour vegetable broth and water into the pot. Introduce rinsed lentils, sea salt, and cracked black pepper. Bring liquid to a rolling boil.
- Reduce heat to low, cover the pot, and allow soup to simmer gently for 15 minutes. Lentils should become tender but not mushy.
- Remove pot from heat source. Fold in chopped kale, fresh parsley, and freshly squeezed lemon juice.
- Cover pot and let greens steam for 2-3 minutes, wilting them slightly while maintaining vibrant color and nutritional integrity.
- Taste and adjust seasoning with additional salt, pepper, or lemon juice as needed. Serve hot for maximum flavor and immune-boosting benefits.
Notes
- Customize Heat Levels Adjust spiciness by adding red pepper flakes or cayenne for extra immune-boosting kick without overwhelming the delicate vegetable flavors.
- Protein Power Swap lentils with quinoa or add cooked chicken/tofu for additional protein, making the soup more filling and nutritionally diverse.
- Meal Prep Magic This soup freezes beautifully for up to 3 months, so consider making larger batches to have healthy meals ready during busy weeks.
- Dietary Flexibility Make the soup gluten-free and vegan by ensuring broth is plant-based and checking ingredient sourcing carefully.
- Prep Time: 15 minutes
- Cook Time: 23 minutes
- Category: Lunch, Dinner, Snacks
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 6
- Calories: 150
- Sugar: 3 g
- Sodium: 450 mg
- Fat: 6 g
- Saturated Fat: 1 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 6 g
- Protein: 6 g
- Cholesterol: 0 mg