12 Immune System–Boosting Soups to Keep That Cold Away
Fight flu season one bowl at a time.
Catching a cold come fall and winter might seem like an inevitability, but that’s no reason to resign yourself to a sore throat or runny nose. Your food choices can help your body fight against germs—and what could be more cozy than curling up at night with a warm bowl of soup?
Not only are these recipes full of vitamins that will keep your immune system in good shape, they’re also delicious. Just don’t forget that flu shot.
Standout ingredients: Kale, lemon, ginger, broccoli
Why you’ll love it: The sheer quantity of veggies in this soup is enough to put a little pep in your step, but the addition of cold-busting ingredients like ginger, apple cider vinegar, garlic, and cayenne pepper take it above and beyond.
Standout ingredients: Carrots, turmeric, ginger, garlic
Why you’ll love it: Consider this the perfect halfway point between your favorite grain bowl and a runny nose–curbing soup. Turmeric has an anti-inflammatory effect that will help your throat feel good—and it also makes for a rich, soul-warming broth.
Standout ingredients: Spinach, green beans, peas, kale
Why you’ll love it: When the recipe is as simple as this one, it’s pretty easy being green. Garbanzo beans give this vegetable-centric soup texture—and don’t forget to top it off with herb-infused oil to make it taste a little more decadent.
Standout ingredients: Garlic, carrots, cremini mushrooms, kale
Why you’ll love it: Oats aren’t just for oatmeal! This garlicky, Arctic-inspired recipe has a sinus-clearing effect and vitamin D–rich mushrooms help support a healthy immune system while also lending plenty of umami.
Standout ingredients: Sweet potatoes, kale, carrots
Why you’ll love it: This soup admittedly errs on the side of decadence (both pancetta and cream give it extra richness), but still, lacinato kale and sweet potatoes are packed with cold-fighting vitamin C. With a few simple alterations, you could make it vegan.
Standout ingredients: Chicken, Swiss chard, lemon, cannellini beans
Why you’ll love it: This isn’t your ordinary chicken soup—the addition of a jalapeño gives it an extra kick, while lemon brightens it up. Plus, the dark leafy greens will provide your fill of zinc—crucial for keeping sickness at bay.
Standout ingredients: Carrots, parsnips, quinoa
Why you’ll love it: Save the sheet-tray bake for another day; these root vegetables deserve to shine in a fiber-full soup. Turmeric and cumin make it even more savory (and they happen to have an anti-inflammatory effect, too).
Standout ingredients: Navy beans, lacinato kale, carrots
Why you’ll love it: Yes, it is possible for a soup to be simultaneously comforting and revitalizing. A splash of vitamin C–packed lemon juice and a hit of warming chili flakes make this vegan(!) meal anything but boring. Consider this your go-to cold buster if chicken noodle’s not calling your name.
Standout ingredients: Turmeric, carrots, celery
Why you’ll love it: This soup is perfect for vegetarians: There’s no chicken in sight, yet it’s so simple and satisfying. Antioxidant turmeric makes a standard veggie broth extra-rich and extra-healthy, while dried spices like basil, thyme, and oregano improve each sip.
Standout ingredients: Mushrooms, milk, dill
Why you’ll love it: Mushrooms are a great source of selenium, an antioxidant that can help keep your immune system in check, as well as vitamin D. Oh, and of course they’re hearty and perfectly umami, so they work wonders in a creamy soup.
Standout ingredients: Turkey, eggs
Why you’ll love it: Consider this an equally cozy but slightly more protein-heavy alternative to your typical chicken noodle—just the thing for when you’re not feeling 100 percent. Serve it hot and the steam can help clear your sinuses, too.
Standout ingredients: Tomatoes, pinto beans, corn, peas
Why you’ll love it: At last, a soup that can do it all. This veggie option takes just 30 minutes to get on the table, and it’s full of nutrient-rich ingredients that will have you feeling your best, like tomatoes, carrots, corn, and peas. A can of beans and mini farfalle make it more filling than your typical all-vegetable dish, too. Superfoods are the only superheroes you need this winter.