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Immunity-Boosting Vegetarian Soup

August 9, 2015

“Let food be thy medicine and medicine be thy food” – Hippocrates

I love this quote by Hippocrates. So simply said, but with such deep meaning. In my everyday life I naturally incorporates this philosophy to nourish my internal body through consuming a diet rich in nutrient dense foods, which fuels my mind and physical body.

With the turn in season, this does not only bring about a new wardrobe full of nice coats, snugly fitted jeans, and those cute boots you have been dying to wear since you bought them on sale…but also the need to prepare our inner bodies against the nasty flu. Believe me, no stylish boots will make your runny, red nose and watery eyes more attractive.

This Immunity-Boosting Vegetarian Soup, takes Hippocrates quote on board to assist us when we are not feeling so flash, as I believe that natural remedies are more effective than taking yet another pill to get rid of the infection.

I have carefully chosen all of these ingredients for this warming, immunity-boosting vegetarian soup. This recipe utilises all of the ingredients healing properties to ward off the nasty germs and keep you energised all winter long (no excuse for hitting the snooze button and skipping your morning exercise session).

When our bodies are under attack by infection, we need all the right vitamins to reactivate our immune system to reclaim our vitality. The Academy of Nutrition and Dietetics have reported that the best vitamins for immunity are vitamins A (carrots-check), E and Selenium (garlic-check), C (lemons-check), and vitamin B (sweet potatoes-check). Another vitamin that is essential for increasing our immune system, energy, and healthy brain function is vitamin D, which can be found in the portobello mushrooms used in this recipe.

This soup also incorporates the wonderfully yellow, spice called turmeric. This spice has been revealed to include numerous medicinal properties, including a natural antiseptic and antibacterial agent, natural painkiller, and anti-inflammatory…plus adds a nice bright colour to the soup.

Coconut oil is one of my favourite oils, not only for its delicious aroma and taste, but time and time again it proves to be a ‘superfood’ with countless health benefits. Coconut oil contains fatty acids containing 12-carbon Lauric Acid, and when coconut oil is digested this produces monolaurin. Both lauric acid and monolaurin kill harmful pathogens such as bacteria, viruses and fungi, aiding us in the prevention of infections.

This light soup is so comforting and easily digestible with all of the trace minerals, vitamins and minerals to help your body take on the world.

Makes 4 servings


Gluten Free, Wheat Free, Vegan, Dairy Free, Refined Sugar Free


Wholesome Mains


  • 1 x chopping board
  • 1 x chopping knife
  • 1 x measuring spoon
  • 1 x large cooking pot

Prep Time: 15 minutes

Cooking Time: 1 Hour


  • 2 medium carrots, chopped into 1 inch chunks (leave the skin on for more fibre)
  • 1 medium brown onion, peeled and chopped into 1 inch chunks
  • 1 medium leek, peeled and chopped into 1 inch chunks using only the white and pale green parts
  • 1 baby bok choy, leaves and stems chopped into 1 inch chunks
  • 1 medium sweet potato, chopped into 1 inch chunks (leave the skin on for more fibre)
  • 300 g portobello mushrooms, stems removed and quartered
  • 1 medium lemon, juiced
  • 1 inch fresh ginger, chopped finely
  • 2 cloves garlic, minced
  • 1 tbsp ground turmeric
  • 1 tbsp smoked paprika
  • 1 tbsp coconut oil
  • 1 tbsp celtic sea salt
  • 1 litre water enough to cover all of the vegetables and 2 inches above
  • chopped coriander for garnish


  1. Add all of the ingredients to a large cooking pot
  2. Fill the pot with water, fully immersing all of the vegetables with an additional 2 inches above
  3. Simmer covered over medium heat for 1 hour and 15 minutes, stirring occasionally.
  4. Taste the soup to see if any extra salt or pepper needs to be added and that the vegetables are soft. During the simmer, if broth level looks low or is reducing too much, add more water as required
  5. Serve immediately with a garnish of chopped coriander. Bon Apetit!


  • This recipe is very flexible so you can feel free to add in other vegetables such as spinach, broccoli, and cauliflower, which all have immune boosting properties
  • This soup is very light using the portobello mushrooms for its ‘meaty texture’. If you are looking for a more filling soup add in buckwheat noodles, soba noodles, or tofu

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