Fight The Flu With These Immune-boosting Soups

Sunrise Senior Living  |  December 10, 2015

Getting sick in the winter is never fun, and often the first thing people reach for when they feel a cold coming on is a can of soup. There are countless soup recipes that are great for boosting the immune system and fending off the flu or other wintertime colds.

According to the University of Pittsburgh Medical Center, soup is a popular immune-boosting food for a number of reasons. For example, warm soup broths hydrate and can help with respiratory inflammation. Likewise, soup broth and ingredients often contain important vitamins and minerals. These work to keep the immune system strong and ready to fight off any potential illness.

Try these delicious soup recipes this winter to help prevent the flu.

Carrot With Toasted Almond Soup
This recipe is a full of healthy veggies and other ingredients that are sure to keep your immune system at its best.


  • 1 cup sliced shallots
  • 1 large bay leaf
  • 1 tsp. chopped thyme
  • 1 small boiling potato
  • 1 1/2 lb carrots
  • 1/4 cup sliced almonds, toasted
  • 1/4 tsp. ground ginger
  • 3/4 tsp. curry powder
  • 1/2 tsp. salt
  • 1/4 tsp. black pepper
  • 1/2 stick butter
  • 1 3/4 cups low-sodium chicken broth
  • 1 cup apple cider
  • 1 1/4 cups water


In a saucepan or pot, cook shallots, bay leaf, ginger, curry powder, thyme and butter over low heat, stirring occasionally for about seven minutes. 

Peel potato and cut into bite-sized cubes. Chop carrots as well. Add potato and carrots to pot, along with broth, cider, water and salt and pepper. Bring to a boil. Reduce heat, cover and let simmer for 20 to 25 minutes, or until carrots are tender. In a saucepan, toast almonds in a small amount of olive oil for five minutes. Place on a paper towel to dry.

Remove bay leaf and puree soup in two batches in a blender until smooth. Transfer blended soup to a large bowl. Sprinkle toasted almonds on top and serve.

Kale And Chickpea Soup With Spanish Chorizo
Chickpeas are high in fiber and kale is great at fighting cholesterol, which makes this recipe particularly healthy.


  • 1 medium sized onion
  • 2 cloves of garlic
  • 1 medium sized bay leaf
  • 1 large potato
  • 4 cups kale leaves with stems and ribs removed
  • 1 can of chickpeas, drained
  • 3 1/2 cups low sodium chicken broth
  • 2 cups water
  • 1 cup Spanish chorizo (optional)
  • 1 Tbsp. olive oil


Wash and peel potato and chop, along with onion, garlic and kale leaves. If you choose to include Spanish chorizo, a type of spicy sausage, chop this ingredient as well. Cook chorizo in a separate pan with olive oil.

Cook onion, garlic and bay leaf in oil in a heavy pot over moderate heat for about six minutes. Stir throughout, or until onion and garlic have begun to brown. Add potato, kale, chicken broth and water to pot. Partially cover and cook for about 15 to 20 minutes, or until the potatoes are tender. Reduce to low heat and add chickpeas and cooked chorizo. Gently simmer uncovered for about three minutes. Remove bay leaf and add salt and pepper.

Lentil Soup
This hearty recipe will leave you feeling warm and full. Additionally, lentils are an excellent source of iron, meaning that this is a great dish to help boost the immune system and ward off any potential flu symptoms.


  • 1 carrot
  • 1 small onion
  • 1 garlic clove
  • 1 small bay leaf
  • 1/2 cup lentils
  • 3 Tbsp. minced parsley
  • 1/2 cup bottled roasted red peppers
  • 1/3 cup smoked ham
  • 2 1/2 cups low-sodium chicken broth
  • 1 tsp. balsamic vinegar
  • 1 Tbsp. olive oil


First, mince garlic and peel and chop carrot and onion. Combine with bay leaf in a heavy sauce pan and cook over moderate heat in olive oil until veggies have softened. Add broth and lentils. Partially cover and simmer mixture for 25 minutes, stirring occasionally. Add smoked ham, chopped roasted peppers, 2 Tbsp. of parsley and balsamic vinegar. Cook for 1 minute.

Remove bay leaf, add salt and pepper and garnish with remaining parsley.