5 Winter Soup Recipes to Help Strengthen the Immune System
As the chill of winter sets in, warming winter soups that also boost our body's resistance are making a comeback. Experts suggest that certain soups, rich in vitamins, minerals, and antioxidants, act almost like natural antibiotics. Nutrition and Diet Expert Sıla Bilgili Tokgöz shared recipes for five potent winter soups that strengthen the immune system. These soups, perfectly timed for the season, are quite appealing for those looking to both ward off the flu and recover from it more easily.
Let's take a closer look at these five miraculous winter soups together...
As the temperatures began to drop, naturally, there was a surge in interest towards foods that boost the immune system.
Experts particularly emphasize that when vegetables with natural antibiotic effects, spices, and protein sources are combined in soups during the winter months, they provide a strong defense against illnesses.
Sıla Bilgili Tokgöz, a Nutrition and Diet Specialist, suggested five special soup recipes for those who want to keep their bodies vigorous in cold weather, gain resistance against microbes, and recover quickly from illnesses.
Creamy Pumpkin Soup with Honey
Pumpkin, with its high content of vitamin A, beta-carotene, and fiber, stands as one of the most robust allies for our immune system. It enhances gut health, provides a sense of fullness, and shields the body against infections.
Tokgöz suggests that by adding onion and garlic to this soup, you can create a veritable shield against winter germs.
Here's the recipe: Place 78 diced pieces of pumpkin, one onion, and two cloves of garlic in a pot. Sauté in olive oil, then add 2.5 cups of water. Once it starts boiling, blend it. Afterward, pour in one cup of milk and let it simmer a bit longer. While it's still on the stove, sprinkle some salt and pepper. If desired, you can also add grated nutmeg or ginger.
Turmeric Chicken Broth Soup
Turmeric has emerged as the most popular anti-inflammatory spice in recent years. Thanks to its curcumin content, it reduces inflammation and fights against the flu and common cold.
When combined with chicken broth, it virtually doubles the power of your immune system.
Recipe: Place one 400g chicken breast into 1 litre of water. Add 3 cloves of garlic and boil for 40-45 minutes. Then, shred the chicken. In a separate pot, add 1 tablespoon of flour and 1 tablespoon of butter and sauté for a minute. Next, pour in the chicken broth. Add 2 tablespoons of vermicelli and let it cook. After whisking the juice of as many lemons as you'd like and 1 egg yolk in a bowl, slowly add a ladle of the boiling chicken broth to the mixture and then incorporate it into the soup. After adding the shredded chicken, let it boil for another 5 minutes. Finally, add 1 teaspoon of turmeric powder, salt, and pepper to taste. Enjoy your meal. 😋
Vegetable Winter Soup
Celery, spinach, broccoli, leek, and carrot... A real winter vegetable feast!
These vegetables, brimming with Vitamin C, carotenoids, Vitamin E, and powerful antioxidants, provide a strong defense against bacteria and viruses.
Recipe: Ingredients include 2 leeks, 1 small celery root, 1 piece of celery stalk, 1 bunch of small broccoli, 67 root spinach, 1 medium carrot, 1 medium potato, 2 cloves of garlic, and 1 medium onion.
After thoroughly cleaning all these, chop them into small pieces and place all the ingredients into a pot. Add 1.5 liters of water and simmer over medium heat until all the vegetables are tender. Then, stir in 2 tablespoons of olive oil. Next, you can either strain it or blend it. Lastly, season with salt and pepper. Garnish with mint or red pepper, and voila, it's ready.
Ginger-Infused Red Lentil Soup
Ginger is a go-to remedy for ailments such as coughs, mucus, and nausea.
Lentils, on the other hand, are a powerhouse of plant-based protein and fiber. When combined, they create a formidable defense for the immune system.
Recipe: Start by picking over 2 cups of red lentils and washing them thoroughly. In a pot, add 2 tablespoons of olive oil and 1 diced onion. After sautéing for about 3-4 minutes, add 2 finely chopped cloves of garlic and a slice of fresh ginger, continuing to sauté for another minute. Then, pour in 1 cup of broth and 4 cups of water, bringing the mixture to a boil. Add the red lentils and let them simmer for approximately 25 minutes until they soften. After the mixture has cooked, you can blend it for a smoother texture and, if desired, thin it out with some hot water. Lastly, season with salt and pepper. Don't forget to garnish with cilantro leaves for a finishing touch.
Creamy Ground Meat Tarhana Soup
Tarhana is already a staple in the winter months. When enriched with milk and minced meat, it not only increases in protein content but also significantly boosts your immunity.
Here's the recipe: Prepare 5 tablespoons of powdered tarhana and soak it in 1 cup of water. Then, sauté 100 grams of lean minced meat in 2 tablespoons of olive oil until it releases and absorbs its juice. Once the color of the minced meat completely changes, add 2 cloves of chopped garlic and 1 teaspoon of powdered pepper and continue to sauté for another minute. Add the tarhana that has been soaking in water, along with 1 cup of milk, 1 cup of broth, and 2 cups of water, and cook until it darkens in color. If the consistency is too thick, you can add another cup of hot water. Finally, add salt and thyme to taste.
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