This immunity-boosting soup gets a beautiful golden color from the turmeric, and everything in it has an immune-building, nutrition-boosting benefit!
I love nothing more than soup when the weather is cold out. And if it can double up as an immune-booster? Well, sign me up!
I dreamed up this soup as I was trying to think of a tasty way to incorporate some of my favorite germ-fighting foods into a single dish. Smoothies and soups are the easiest way for me to load up on the good stuff, and since we just touched the 20’s (brrr) this week, I decided smoothies were out. Soup it is!
I wanted something comforting, with some texture and depth. I wanted to incorporate my favorite antiviral ingredients, too, so this soup would be as nourishing as it was tasty. After a little trial and error, I ended up with a blend that hits on all cylinders and I’m so excited to share it with you today.
Before I get to the recipe, let me share a little about the ingredients that are in the soup. Everything in this soup has a immune-building, nutrition-boosting benefit:
- Coconut Oil: Contains lauric acid and caprylic acid and other medium-chain fatty acids (MCFAs) that are anti-microbial, with lauric acid being the most anti-viral.
- Garlic: Contains a beneficial sulfur compound, called allicin, which is one-fiftieth the anti-bacterial power of penicillin anti-viral and anti-fungal properties. Garlic is also good for reducing inflammation.
- Turmeric: Turmeric and its important compound, curcumin, help decrease inflammation, detoxify the body, and fight free-radicals.
- Kale: Full of antioxidants, such as Vitamin C, Beta-Carotene, and Quercetin and of course, fiber. Baby kale is just a bit milder in flavor and a much more tender leaf. You don’t need to spend any prep time chopping or massaging baby kale.
- Mushrooms: High in Selenium, which is a key nutrient for immune health, and it is believed that button mushrooms have anti-inflammatory properties.
- White beans (cannellini): Full of protein (to support a challenged immune system), antioxidants, and molybdenum (an important mineral needed to turn on detoxifying enzymes in the body).
- Oregano: contains powerful antimicrobial, antiviral, and antibacterial properties that help protect and detoxify the body.
I hope you enjoy this soup as much as I do!
Germ-Busting Golden Soup With Beans and Vegetables
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 8 servings 1x
- Category: soup
Description
This germ-busting soup gets a beautiful golden color from the turmeric, and everything in it has an immune-building, nutrition-boosting benefit!
Ingredients
2 tablespoons coconut oil
1 cup chopped onion
4 cloves garlic, minced
1/2 teaspoon turmeric
1/4 teaspoon cayenne pepper
4 cups vegetable broth
4 (15-ounce) cans cannellini beans, drained and reserved, divided
1/2 teaspoon salt
2 cups baby kale
2 cups peeled and sliced carrots
4 ounces button mushrooms, quartered
2 teaspoons fresh oregano, chopped
Instructions
Heat coconut oil in a large saucepan over medium-high heat. Add onion and garlic; cook for 3-4 minutes or until fragrant. Add turmeric and cayenne pepper; stir well and cook another minute.
Stir in vegetable broth. Add 3 (15-ounce) cans beans and salt; cook until heated through.
Transfer mixture to a blender container; pulse until smooth (or use an immersion blender to pulse until smooth). Return mixture to saucepan and return to heat.
Add kale, carrot, mushrooms, and oregano. Stir in remaining can of beans. Bring mixture to a simmer and cook for 10 minutes or until vegetables are tender.
Notes
To Freeze: Cool soup completely, transfer to a BPA-free zip-top bag or container and freeze for up to 3 months. Or freeze several smaller bags to pull out small servings for unexpected immune-building days!
Keywords: fall
Kelli H says
Now that you’re a vegetarian would you be opposed to making bone broth? There are so many nutrients in it that I was just wondering if you’re avoiding it.
Brittany Dixon says
I don’t really feel like a vegetarian (especially after eating turkey and chili last weekend ;)). I’m not avoiding it, but have not made it recently either. I’ll just see how the cold weather season goes! I’m team no labels, so if the mood strikes me, I’m on it 🙂
Kathy says
This sounds great. I especially like how you explained the benefits of each ingredient. Thank you.
Monica says
Would this soup hold up well if you pureed it after cooking? Pacific makes an organic creamy tomato soup that my veggie-averse kids really like. Hoping I could get them to try this if it has the same smooth texture. It sounds tasty and I love the immune benefits it offers.
Brittany Dixon says
I think it would! Especially if you are looking to puree all of it, it will even have extra beans to blend into a creamy texture. Please let me know what your kids think if you try it!
sherry says
Made this soup today and it is delicious! Even brought a quart over to a friend of mine recovering from the flu.
eatfrysmith says
I’ve been making this soup for a few years now and I, along with everyone I’ve made this for, love it. It’s the best soup I’ve ever tasted.
★★★★★
Samantha says
What do you think would be a good sub for mushrooms?
Brittany Dixon says
I’d recommend just leaving them out if you aren’t a mushroom fan. There are plenty of hearty vegetables in it that you won’t miss them!
Meghan says
This is one of my favorite soups! I often add Italian turkey sausage for some extra protein. It is easy to make and delicious!
★★★★★
Brittany Dixon says
I love the addition of turkey sausage; sounds delicious! Thank you so much for you review!
Laurie says
This soup is truly delicious!!! Wonderful combination of flavors and incredibly satisfying. Grateful for all the health benefits as well – will definitely be making again soon!
Brittany Dixon says
Thank you so much for your review, Laurie! I’m happy you love it as much as I do!
Lauren says
This is a fantastic soup! Flavorful, filling, and healthy. My husband loved it as well. Very happy I came across this as I was not feeling great today. Thank you!!
★★★★★
Brittany Dixon says
Thank you so much for the review; I’m thrilled you enjoyed the soup!
Susan says
Hi Brittany,
Do you think I could add coconut milk for the same benefits if we don’t have coconut oil (and sub sautéing the onions and garlic in olive oil)? Thanks!
Brittany Dixon says
You could add a splash if you like, but you’d be fine to just swap olive oil for coconut oil and follow the rest of the recipe as is. 🙂
Carolyn says
YUM! Just made this and it’s deeeeelicious! Thank you for sharing such a healthy and satisfying soup. I made just a couple of changes… instead of 2 cups of carrots, I did 1 cup carrots and 1 cup orange bell pepper since that’s what I had on hand. I also added a touch more salt and some fresh ground pepper.
★★★★★
Brittany Dixon says
I’m so glad you enjoyed it; thank you for the feedback!