1
Cameron Whitman/Stocksy
Carrot Ginger Soup
Carotenoids, the plant-based pigments that make carrots orange, could also be the reason they excelat fending off illness, according to the National Institutes of Health (NIH). One, beta-carotene, is converted to vitamin A, a nutrient critical to enhancing immune function, according to past research. Ginger also has known antioxidant and anti-inflammatory properties, and the combo can help send colds packing. Have this low-cal soup as a starter or side.
4.5 out of 19 reviews
SERVES
6
CALORIES PER SERVING
103
AUTHOR
Kelly Kennedy, RDN
PREP TIME
15 min
COOK TIME
40 min
TOTAL TIME
55 min
Ingredients
1 tbsp extra-virgin olive oil
1 medium yellow onion, diced
2 lb carrots, chopped (skin on)
4 cloves garlic, roughly chopped
1 tbsp grated fresh ginger
2 tsp grated fresh turmeric or 1 tsp ground turmeric
6 cups low-sodium vegetable broth
2 tbsp raw apple cider vinegar
¾ tsp kosher salt
¼ tsp freshly ground black pepper
Directions
1 In a large stockpot over medium heat, add olive oil, onion, and carrots. Cook, stirring occasionally, until onions are translucent and carrots begin to soften, about 8 to 10 minutes.
2 Add garlic, ginger, and turmeric, and stir to combine. Cook 1 to 2 minutes more.
3 Stir in the broth, vinegar, salt, and pepper and bring just to a boil. Reduce heat, cover, and simmer until all ingredients are soft, about 25 to 30 minutes.
4 Remove from heat and use an immersion blender to blend soup until completely smooth. Alternatively, allow soup to cool slightly before carefully transferring it to a standard blender and blending until smooth.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
103
total fat
3g
saturated fat
0.4g
protein
2g
carbohydrates
19g
fiber
4.9g
sugar
9.8g
added sugar
1g
sodium
366mg
TAGS:
Mediterranean, Gluten-free, Vegetarian, Vegan, Low-Fat, Anti-Inflammatory, Appetizer, Side Dish, Paleo Diet, Whole30 Diet
Rate recipe
Share recipe
2
Olga Mazyarkina/iStock
Beef Barley Soup
You don’t necessarily think of beef when you think of immunity, but here’s one reason maybe you should: Beef is a top source of zinc, a mineral that has been shown to shorten the duration of colds in studies of zinc supplements, according to the NIH. And the low calorie count leaves room for a piece of whole-grain bread or baguette.
contains Soy, Wheat, Fin fish
4.8 out of 5 reviews
SERVES
8
CALORIES PER SERVING
296
AUTHOR
Kelly Kennedy, RDN
PREP TIME
15 min
COOK TIME
1 hr 10 min
TOTAL TIME
1 hr 25 min
Ingredients
2 tbsp extra-virgin olive oil, divided
1 ½ lbs chuck beef, cut into bite-sized pieces
1 yellow onion, diced
3 medium carrots, sliced into rounds
2 ribs celery, sliced
5 cloves garlic, minced
¼ cup tomato paste
8 cups low-sodium beef broth
1 tbsp worcestershire sauce
½ tsp dried oregano
½ tsp dried thyme
½ tsp dried rosemary
¾ tsp kosher salt
¼ tsp freshly ground black pepper
1 ½ cup barley
¼ cup fresh parsley, chopped, for garnish (optional)
Directions
1 In a heavy stockpot or dutch oven, heat 1 tablespoon of olive oil over medium high. Add half the beef and brown on all sides, about 2 minutes per side. Remove from the pot and brown the rest of the beef. Once all the beef is browned, remove it from the pan and set it aside.
2 Add the remaining 1 tablespoon of olive oil to the same pot. Add onion, carrots, and celery and cook, stirring frequently until vegetables begin to brown and soften, about 5 minutes.
3 Stir in garlic and tomato paste. Cook for 1 to 2 minutes more.
4 Add broth, worcestershire sauce, oregano, thyme, rosemary, salt and pepper. Bring to a light boil. Add the beef back to the pot, reduce heat, cover, and simmer for 30 minutes.
5 Stir in barley, cover and continue to simmer until barley is tender, about 30 minutes more. Garnish with parsley, if desired.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
296
total fat
16g
saturated fat
5.1g
protein
20g
carbohydrates
17g
fiber
2.7g
sugar
4.3g
added sugar
0.4g
sodium
376mg
Rate recipe
Share recipe
3
Adobe Stock
Instant Pot Tomato Soup
Research shows that tomatoes are a rich source of the antioxidant vitamin C and lycopene, another carotenoid with immune-boosting abilities, according to research. This speedy soup uses two different kinds of tomatoes (canned and sun-dried) for double the disease-fighting potential. Research shows that your body absorbs lycopene better from cooked tomatoes, so having them in soup form is smart. This low-calorie soup is the perfect partner to a grilled cheese sandwich.
4.7 out of 9 reviews
SERVES
6
CALORIES PER SERVING
152
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
35 min
TOTAL TIME
45 min
Ingredients
2 tbsp extra-virgin olive oil
2 medium yellow onions, diced
3 medium carrots, chopped (skin on)
5 cloves garlic, minced
2 cups low-sodium vegetable broth
2 28-oz cans diced tomatoes, with juice
⅓ cup sun-dried tomatoes, dry packed
¼ tsp freshly ground black pepper
½ tsp dried basil
Fresh basil, for garnish (optional)
Directions
1 Select the saute function and allow the pot to get hot. Add olive oil, onion, and carrots and cook, stirring frequently, until onions begin to soften, about 5 to 7 minutes. Add garlic and cook until fragrant, about 1 minute.
2 Add broth and use a wooden spoon to scrape any browned bits from the bottom of the pot.
3 Add diced tomatoes, sun-dried tomatoes, pepper, and dried basil and stir to combine. Cover with the lid, making sure the vent is set to seal, and set to cook at high pressure for 15 minutes (it will take several minutes to come up to pressure). Once the time has elapsed, let the Instant Pot depressurize naturally for 10 minutes before releasing the rest of the pressure.
4 Use an immersion blender to blend the soup until completely smooth, or cool slightly and carefully transfer to a traditional blender and blend until smooth. To serve, garnish with fresh basil leaves if desired.
Nutrition Facts
Amount per serving
Serving size1½ cups
calories
152
total fat
5g
saturated fat
0.7g
protein
4g
carbohydrates
24g
fiber
6.7g
sugar
11.8g
added sugar
0.3g
sodium
533mg
TAGS:
Mediterranean, Gluten-free, Vegetarian, Vegan, High-Fiber, Anti-Inflammatory, Side Dish, Appetizer
Rate recipe
Share recipe
4
Iryna Grygorii/Shutterstock
Lemon Turkey and Rice Soup
The lean protein and vegetables in this savory bowl will give you the stamina and nutrients you need to convalesce, and the addition of lemon juice does more than just brighten up the flavors. It also adds a dose of antioxidant vitamin C, according to data from the USDA. As well, lemons and other citrus fruits contain hesperidin, a compound that some early research has found may help activate immune pathways that prevent the flu and other viruses from replicating. It’s also low enough in calories to add a piece of whole-grain bread or crackers.
5.0 out of 4 reviews
SERVES
8
CALORIES PER SERVING
206
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
40 min
TOTAL TIME
50 min
Ingredients
1 tbsp extra-virgin olive oil
1 medium onion, diced
1 large russet potato, diced
3 medium carrots, sliced into rounds
2 ribs celery, sliced
2 cloves garlic, minced
6 cups low-sodium chicken broth
2 cups cooked turkey, skin removed, chopped
½ tsp kosher salt
¼ tsp freshly ground black pepper
1 cup dry brown or wild rice
1 lemon, zested and juiced
Directions
1 In a large stockpot over medium heat, add olive oil, onion, potato, carrots, and celery and cook, stirring frequently, until vegetables begin to soften, 8 to 10 minutes. Add garlic, stir and cook for 1 minute more.
2 Stir in broth and bring to a simmer. Add turkey, salt, pepper, and rice. Cover and simmer until rice is tender, about 30 minutes.
3 Remove from heat and stir in lemon juice and zest just before serving.
Nutrition Facts
Amount per serving
Serving size1 ½ cups
calories
206
total fat
3g
saturated fat
0.6g
protein
14g
carbohydrates
31g
fiber
2.5g
sugar
3.1g
added sugar
0.7g
sodium
359mg
TAGS:
Mediterranean, Gluten-free, Low-Fat, Family-Friendly, Appetizer
Rate recipe
Share recipe
5
Darren Muir/Stocksy
Instant Pot Chicken Pho
Pho, a Vietnamese broth-based rice noodle soup, has been likened to the Asian version of chicken noodle soup. Many of its traditional ingredients have immune-boosting powers: Lime juice is rich in vitamin C, per USDA data, ginger has anti-inflammatory properties, and onions contain quercetin, a plant-based compound that research has found to have antiviral effects. Pho can be a fun dish because you can mix and match toppings using whatever ingredients you like or have on hand, like fresh herbs or mushrooms.
contains Fin fish
4.3 out of 3 reviews
SERVES
8
CALORIES PER SERVING
301
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
45 min
TOTAL TIME
55 min
Ingredients
1 tbsp extra-virgin olive oil
1 large yellow onion, quartered
8 ¼-inch thick slices fresh ginger
3 star anise
1 cinnamon stick
1 tbsp coriander seeds (not ground)
8 cups water
1 sweet apple (such as honeycrisp or fuji)
1 ½ lbs boneless skinless chicken thighs
3 tbsp fish sauce
½ tsp kosher salt
14 oz rice noodles
2 cups bean sprouts
½ cup fresh cilantro
Garnish with lime wedges, sriracha, and/or thinly sliced red chili peppers (optional)
Directions
1 Select the saute function and allow the pot to get hot. Add the oil, onion, and ginger and brown lightly, stirring only a few times, about 5 minutes.
2 Stir in anise, cinnamon stick, and coriander. Add the water, apple, chicken, fish sauce, and salt. Close the lid and set the cooker to the manual setting on high for 15 minutes. Once it is done cooking, allow to naturally release for 10 minutes. If any pressure remains at that point, release it.
3 Place the rice noodles in a large bowl of warm water until al dente, about 30 to 40 minutes. Stir occasionally to prevent noodles from sticking together.
4 Strain broth to remove any solids, reserving liquid. Pour broth over the prepared rice noodles and garnish with sprouts, cilantro, and any other desired ingredients.
Nutrition Facts
Amount per serving
Serving size1 ½ cups
calories
301
total fat
5g
saturated fat
0.9g
protein
19g
carbohydrates
45g
fiber
0.6g
sugar
1.7g
added sugar
0g
sodium
681mg
Tips
No pressure cooker? No problem! Simply simmer the broth ingredients in a large stockpot for 45 to 60 minutes before straining.
TAGS:
Fin fish, Gluten-free, Dinner
Rate recipe
Share recipe
6
Ivan Solis/Stocksy
Spicy Mexican Vegetable Soup
If you’re a fan of spicy food, it could have the unintended but pleasant side effect of clearing your sinuses if you’re suffering from a cold or congestion, according to the Ear and Sinus Institute. This vegetarian soup also delivers prebiotics, a kind of fiber that fuels beneficial bacteria in the gut, where research has found 70% of your immune system is located. And this veggie-heavy soup is so low in calories it makes a great partner to a salad or half-sandwich.
5.0 out of 5 reviews
SERVES
10
CALORIES PER SERVING
154
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
30 min
TOTAL TIME
40 min
Ingredients
1 tbsp extra-virgin olive oil
3 bell peppers (any color), diced
1 red onion, diced
4 cloves garlic, minced
1 tbsp dried oregano
2 tbsp ground cumin
¼ tsp ground cayenne pepper
1 28-oz can diced tomatoes
64 oz low-sodium vegetable broth
2 4.5-oz cans diced green chilis
2 15-oz cans reduced-sodium black beans, drained and rinsed
1 15-oz can reduced-sodium corn, drained and rinsed
Optional garnishes: Fresh cilantro, sliced radishes, tortilla strips, avocado, Greek yogurt
Directions
1 Place a large stockpot or dutch oven over medium heat. Add olive oil, bell pepper, and red onion. Cook, stirring occasionally, until peppers begin to soften, 5 to 7 minutes.
2 Add garlic, stir, and cook for 1 minute more. Stir in oregano, cumin, and cayenne.
3 Add diced tomatoes, vegetable broth, diced green chilis, black beans, and corn. Bring just to a boil, reduce heat, cover, and simmer until vegetables are tender, 20 to 30 minutes. Garnish as desired.
Nutrition Facts
Amount per serving
Serving size1 ½ cups
calories
154
total fat
2g
saturated fat
0.3g
protein
6g
carbohydrates
28g
fiber
9.4g
sugar
7.4g
added sugar
0.8g
sodium
427mg
TAGS:
Mediterranean, Gluten-free, Vegetarian, Vegan, High-Fiber, Low-Fat, Anti-Inflammatory, Cholesterol-Conscious, Appetizer, Side Dish
Rate recipe
Share recipe
7
Bert Folsom/Adobe Stock
Manhattan Clam Chowder
While cream-based New England clam chowder tends to be high in calories and unhealthy fats, its tomato-based cousin nets you the benefits of the shellfish without the junk. Clams are one of the top sources of vitamin B12, according to the NIH, and that nutrient has been shown to assist the body’s immune response against viral infections. This low-cal soup makes a great starter or side.
contains Shellfish
4.3 out of 4 reviews
SERVES
8
CALORIES PER SERVING
145
AUTHOR
Kelly Kennedy, RDN
PREP TIME
15 min
COOK TIME
35 min
TOTAL TIME
50 min
Ingredients
2 tbsp extra-virgin olive oil
1 medium onion, diced
2 medium carrots, sliced into rounds
2 ribs celery
5 cloves garlic, minced
2 cups no-salt-added tomato passata (strained tomatoes) or canned crushed tomatoes
¼ cup no-salt added tomato paste
1 8-oz jar clam juice
2 6.5-oz cans clams, drained and juice reserved
4 medium gold potatoes, chopped
2 bay leaves
½ tsp dried thyme
¼ tsp freshly ground black pepper
¼ cup fresh parsley, for garnish (optional)
Directions
1 In a large stockpot over medium heat, add oil, onion, carrots, and celery. Cook, stirring frequently, until onions are translucent, 5 to 6 minutes. Add garlic and cook for 1 minute more.
2 Stir in tomato passata, tomato paste, jarred clam juice, reserved clam juice, potatoes, bay leaves, thyme, and pepper. Bring just to a boil, reduce heat, cover, and simmer until potatoes are tender, about 30 minutes.
3 Stir in clams and cook just until heated through. Serve garnished with fresh parsley, if desired.
Nutrition Facts
Amount per serving
Serving size1 ½ cups
calories
145
total fat
4g
saturated fat
0.5g
protein
6g
carbohydrates
25g
fiber
3.3g
sugar
6g
added sugar
0.5g
sodium
399mg
TAGS:
Shellfish, Mediterranean, Gluten-free, Appetizer, Side Dish
Rate recipe
Share recipe
8
Susan Brooks-Dammann/Stocksy
Senegalese Chicken Soup
Peanut butter in soup either sounds crazy or like the best thing you’ve ever heard. (Trust us, it’s the latter.)This savory soup gets its flavors — which include coconut milk and curry spices — from the West African nation where it originated. Use natural peanut butter to get the protein, fiber, and healthy fats without the sugar shock.
contains Peanuts
5.0 out of 4 reviews
SERVES
10
CALORIES PER SERVING
316
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
45 min
TOTAL TIME
55 min
Ingredients
2 tbsp extra-virgin olive oil
1 large onion, diced
3 cloves garlic, minced
2 tbsp curry powder
2 tsp ground coriander
6 cups low-sodium chicken broth
1½ lb boneless skinless chicken thighs, cut into bite-size pieces
1 tsp red chili paste
1 cup natural peanut butter
1 13.5-oz can light unsweetened coconut milk
1 tsp kosher salt
Directions
1 In a large stockpot over medium heat, add olive oil and onion. Cook, stirring occasionally, until onion is translucent, 7 to 10 minutes. Add garlic, stir, and cook until fragrant, about 1 minute more.
2 Add curry powder and coriander. Add broth and stir, scraping up any browned bits from the bottom of the pot. Add chicken and bring the mixture to a light simmer. Cover and simmer until chicken is cooked through, about 30 minutes.
3 Slowly whisk in peanut butter. Remove from heat, add coconut milk and salt, and serve.
Nutrition Facts
Amount per serving
Serving size1 ½ cups
calories
316
total fat
21g
saturated fat
4.7g
protein
20g
carbohydrates
10g
fiber
2.7g
sugar
3.3g
added sugar
0.6g
sodium
382mg
TAGS:
Peanuts, Gluten-free, Low-Carbohydrate, Dinner