3 soup recipes to boost your health

By January 23, 2019Recipes

Your immune system needs a lot of vitamins, minerals and antioxidants to help it to function properly. Soup makes for a delicious, nutritious meal that can help boost your immunity.

Lentil soup

Lentils contain nutrients that give your metabolism a helping hand. In this way, your body burns fat faster. Lentils are also a good source of fibre, which may help to reduce cholesterol levels.

Ingredients

  • 1 onion, chopped
  • ¼ cup olive oil
  • 2 carrots, diced
  • 2 stalks celery, chopped
  • 2 cloves garlic, minced
  • 1 tsp dried oregano
  • 1 bay leaf
  • 1 tsp dried basil
  • 1 can crushed tomatoes
  • 2 cups dry lentils
  • 8 cups water
  • ½ cup spinach, rinsed and thinly sliced
  • 2 tbsps vinegar
  • Salt and ground black pepper to taste

Method

  • In a large soup pot, heat the oil over medium heat. Add the onions, carrots and celery, then cook and stir until the onion is translucent.
  • Stir in the garlic, bay leaf, oregano, and basil, and cook for 2 minutes.
  • Stir in the lentils, and add the water and tomatoes. Bring to a boil.
  • Reduce the heat, and simmer for at least one hour.
  • When ready to serve, stir in the spinach and cook until it wilts. Mix in the vinegar, and season to taste with salt and pepper. Add more vinegar, if desired.

Garlic soup

Garlic, rich in calcium, potassium and germ-fighting sulphuric compounds, can do wonders for your immune system.

Ingredients

  • 4-5 whole heads of garlic
  • ¼ cup olive oil
  • 4 tbsps unsalted butter
  • 2 onions, sliced
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 litre low-sodium chicken broth
  • 2 cups canned coconut milk or other milk of choice

For garnish (optional)

  • 2 tbsps fresh parsley, minced
  • ¼ cup fresh chives, chopped
  • 1 fresh lemon, cut into wedges

Method

  • Preheat the oven to 180˚
  • Cut the heads off the garlic in half, across the cloves. Don’t peel them.
  • Pour the olive oil into an oven-safe dish and place the garlic heads halves side-down on the dish. Cover with an oven-safe lid or baking sheet.
  • Roast in the oven for 45 minutes to an hour, or until the garlic cloves are fragrant and starting to brown.
  • While the garlic is roasting, melt the butter in a large pot and add the sliced onions. Sauté over medium heat, stirring continuously until the onions are translucent and golden. Add thyme, oregano, basil, salt and pepper, and sauté for 2 minutes.
  • Let the garlic cloves cool slightly, and then carefully pick up the shell of the garlic heads. The cloves should slightly stick to the pan, making peeling easy. Add the peeled garlic cloves to the onion mixture in the pot.
  • Add the chicken broth and bring to a simmer for 15 minutes.
  • Reduce the heat and add the milk.
  • Use a blender and blend the soup until smooth.
  • Garnish with fresh parsley and chives, and squeeze a lemon wedge over each bowl.
  • Serve warm.
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Broccoli detox soup

Broccoli contains high levels of Vitamin C, Vitamin K and folate. It’s also a fantastic source of fibre, which helps to keep your digestive system healthy.

Ingredients

  • 2 cups broccoli florets
  • 2 celery stalks, finely diced
  • 1 onion, finely diced
  • 2 garlic cloves, crushed
  • 1 cup spinach
  • 1 parsnip, peeled and finely chopped
  • 1 carrot, peeled and finely chopped
  • 2 cups water or low-sodium vegetable broth
  • ½ tsp sea salt
  • ½ lemon, juice only
  • 1 tsp coconut oil
  • 1 tsp coconut milk, to garnish

Method

  • In a soup pot, heat the coconut oil. Add the onion, garlic, carrot, parsnip, celery sticks and broccoli, and cook over low heat for 5 minutes. Stir often.
  • Add the water or vegetable broth, bring to a boil, and then cover the pot with a lid. Let the mixture simmer for 5-7 minutes until the vegetables are tender, but not mushy.
  • Mix in the greens, and then transfer into a blender. Add the lemon, and mix to get a smooth and creamy consistency.
  • Top with toasted seeds and serve warm.

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