Last Updated on May 19, 2022 by Guillermina
When you’re sick, there’s nothing better than a warm bowl full of homemade, nourishing soup. This recipe uses staple whole foods and is easy to make at any cooking skill level. Skip the chicken noodle soup, this vegan chicken-less soup for colds will have you feeling better in no time!
Food is Medicine
Did you know that your gut and immune system are related? A large amount of the body’s immune system is actually located in the gut. The health of the gut microbiome, or the bacteria that live in your digestive tract, is key to the immune system.
Whether you’re sick or healthy, what you’re eating is important in immune health. Functional foods are healthy foods that have long-term benefits beyond their basic nutrition. These foods should be eaten frequently and include fruits, vegetables, whole grains, and healthy fats.
A poor diet and unhealthy habits can cause the microbiome to change, leading to sickness. Healthy lifestyle factors, especially a nutritious diet, can keep the gut healthy and boost the immune system. This includes eating a variety of foods, lots of fiber, and eliminating processed foods.
Functional Foods in this Recipe
Eating a variety of fruits and vegetables can provide antioxidants, anti-inflammatory nutrients, and fiber to promote gut health. Many of the ingredients in this recipe are nutrient-dense and are immune boosting.
- Garlic: Known for its antibacterial and immune-boosting properties.
- Onions: a source of prebiotic foods, or food that nourishes the gut microbiome.
- Shiitake mushrooms: immune-boosting and anti-inflammatory
- Black peppercorn: antimicrobial and antioxidant properties
- Turmeric: anti-inflammatory, antioxidant, and anti-microbial properties
Homemade vs. Store-bought Soup
Having a homemade soup when you’re sick is superior to a store-bought soup. Homemade soup has an overall better flavor and texture, and it’s free of any additives or preservatives. Store-bought soup is also notoriously high in sodium.
A homemade soup made with fresh vegetables will be more effective to fight a cold. Soup is a great source of fiber, vitamin, and mineral content. The nutrition content from a homemade soup will be greater compared to a soup that has been more processed and sitting on the shelf.
Vegan Chicken-less Soup for Colds
Say goodbye to your sniffles with this recipe! It is easy to make and requires basic kitchen equipment. The vegetables and spices used are savory and flavorful, but require some time to prep.
|
Yield |
4 servings |
| Preparation Time |
15 minutes |
| Cook Time |
15 minutes |
Ingredients
- 1 cup white onion, diced
- 2 stalks celery, chopped
- 2 carrots, peeled and chopped
- 1 cup Shiitake mushrooms, sliced or whole
- 4 cups vegetable broth or water
- 1 tsp black peppercorns
- ½ tsp turmeric
- 2 bay leaves
- 2 tbsp Olive oil
- 4 cloves garlic, minced
- 1 tsp black pepper
- ½ tsp salt
Equipment
- Cutting board
- Knife
- 1 large stockpot
- Wooden spoon
Instructions
Step 1. Prepare produce.
Thoroughly wash all produce and chop accordingly.
Step 2. Boil broth.
In a large pot, add vegetable broth, peppercorns, turmeric, and bay leaves. Bring to a boil, stirring occasionally. Reduce heat and let it simmer with a lid for 2 minutes. Remove bay leaves and peppercorns.
Step 3. Sauté vegetables.
In a skillet, heat olive oil on medium heat. Then add garlic, black pepper, salt, onion, celery, mushrooms, and carrots and sauté for about 5 minutes until tender.
Step 4. Combine ingredients.
Add the sautéed vegetables to the warm broth. Stir together and enjoy warm. Add additional salt and pepper to taste.
Recipe Tips
Add Noodles or Grains
Take this recipe to the next level by adding your favorite vegan noodle or grain like quinoa, lentils, or barley. This can be a great way to add some protein and texture to the soup. Prepare the noodle or grain in a separate pot and stir in during the final step.
Make Your Own Broth
Vegetable broth can be store-bought or you can make your own! Making your own vegetable broth is sustainable and a great way to get an extra use out of vegetables that would have been thrown away. This includes chopped fresh vegetables, herbs, peels, stems, and tops. Save any leftover vegetable scraps in the freezer until you’re ready to make broth.
When you’re ready to make broth, add a little bit of olive oil to a pot and sauté any fresh vegetables and seasonings until softened. Then, add water and frozen vegetable scraps. Bring to a boil then reduce heat, cover, and let it simmer for 1 hour. Strain vegetable broth to remove scraps and you have a nutrient-dense, fresh vegetable broth!
Storage
Keep homemade soup in the refrigerator for up to 5 days. This soup may also be frozen and kept for 6 months. Thaw frozen soup in the refrigerator or defrost in the microwave before eating.
Other Ways to Boost the Immune System
Whether it’s just a cold or a full-blown flu, there are a few more factors that contribute to immune health.
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Sleep
Getting enough sleep is essential to staying healthy! The body needs around eight hours every night to rest and heal. Sleeping while experiencing sickness helps with recovery.
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Exercise
It is very important to stay physically active, without overdoing it. Maintaining some form of consistent, enjoyable activity can help prevent sickness. If you are sick, listen to your body and avoid doing too much activity.
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Diet
A nutritious diet is crucial to maintaining the immune system and features a variety of fruits and vegetables, whole grains, and healthy fats. Minimize intake of processed foods, alcohol, and saturated fat.
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Stress
Mental health and healthfully coping with stress can play a role in preventing sickness. Taking care of every part of your health and daily life contributes to staying healthy.
-
Habits
Healthy habits add up! Quitting smoking, limiting screen time, and decreasing drinking are all ways to increase your overall health.
Conclusion
If you’re feeling under the weather, this homemade vegan chicken-less soup for colds is exactly what you need. This recipe is full of nourishing, functional foods that boosts the immune system. Did you try it out? Let us know what you think in the comments!
Read more about 9 Surprising Vegan Cereals Fortified With Vitamin B12
Vegan Chicken-less Soup for Colds
Equipment
- Cutting board
- Knife
- 1 large stockpot
- Wooden spoon
Ingredients
- 1 cup White onion, diced
- 2 stalks Celery, chopped
- 2 Carrots, peeled and chopped
- 1 cup Shiitake mushrooms, sliced or whole
- 4 cups Vegetable broth or water
- 1 tsp Black peppercorns
- ½ tsp Turmeric
- 2 Bay leaves
- 2 tbsp Olive oil
- 4 cloves Garlic, minced
- 1 tsp Black pepper
- ½ tsp Salt
Instructions
- Prepare produce.Thoroughly wash all produce and chop accordingly.
- Boil broth.In a large pot, add vegetable broth, peppercorns, turmeric, and bay leaves. Bring to a boil, stirring occasionally. Reduce heat and let it simmer with a lid for 2 minutes. Remove bay leaves and peppercorns.
- Sauté vegetables. In a skillet, heat olive oil on medium heat. Then add garlic, black pepper, salt, onion, celery, mushrooms, and carrots and sauté for about 5 minutes until tender.
- Combine ingredients. Add the sautéed vegetables to the warm broth. Stir together and enjoy warm. Add additional salt and pepper to taste.