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Immune Boosting Spiced Winter Veggie Soup

Immune Boosting Spiced Winter Veggie Soup

When it's time to beat away the winter blues and stave off the common cold then look no further than a nourishing and nutrient dense bowl of veggie soup. I like to look at soup as the more powerful cousin of the smoothie! You can pack in so much goodness from your vegetables, add to that a healthy punch of health-promoting spices too and you will be well away! Kung Fu kick those nasty cold germs to the curb.

Let's break this one down so you can see just how good for you this soup really is!


High in beta-carotene, fiber, vitamin K, vitamin A and antioxidants. These golden lovelies will be a fantastic source of carbohydrate to give your bodies the much-needed energy to handle the bracing cooler months. Their nutritional profile will also help promote a healthy immune system, support growth and development and will even encourage healthy eyesight, strong bones and keep blood pressure in check!


With a great amount of potassium and folate, the humble parsnip helps to lower levels of homocysteine in our blood and reduce blood pressure, therefore protecting our bodies and encouraging good heart health.

Rich in minerals like zinc, iron, potassium and magnesium and a great plant-based source of vitamin B, C and E. These often overlooked veggies are amazing for many health benefits. They contain nutrition to support a healthy immune system, prevent anaemia and encourage healthy bones. Well, that can't be bad now, can it?


This cruciferous veggie has an excellent array of health-promoting vitamins and minerals. Just 100g of swede contains 41% of your daily vitamin C. Perfect for supporting a busy and sometimes overloaded immune system. As well as vitamin C, swede contains goodness in the form of vitamin E, K, B6, calcium, iron, zinc and fibre.

Onion and Garlic

Well, onion and garlic must be some of the healthiest foods on the planet. Perfect prebiotics for gut health and a strong immune system, they have been used throughout history for their many medicinal benefits. Sulfur compounds from garlic travel from your stomach, all around your body and offer relief to many health issues. It has been proven that eating garlic regularly you can help prevent and even reduce the length of common winter infections. To pack a more potent punch, why not try chopping 1 raw clove of garlic and sprinkling it on top of your soup.


Spices offer an array of health benefits from fighting infection to improving brain function. Their natural anti-inflammatory and antimicrobial compounds make them a fantastic choice in helping to keep yourselves fit and well throughout autumn and winter. Make sure they are a staple in your plant-based diet.



  • 5 carrots

  • 2 cloves garlic

  • 1 white onion

  • 1 parsnip

  • 1/2 small swede

  • 1 tsp dried coriander leaf

  • 1 tsp turmeric

  • 1/2 tsp garam masala

  • 1/2 tsp ground cumin

  • juice 1 lemon

  • 3 pints vegetable stock


  • 1 cup chopped walnuts

  • 1/4 cup pumpkin seeds

  • handful fresh coriander


  1. Peel and chop all of your veggies into bite-sized pieces and pop them in a heavy bottomed pan.

  2. Pour over your stock and add your spices then bring to the boil.

  3. Simmer for 30-40 minutes or until all of your veggies are soft and tender.

  4. Using an immersion blender, blend until smooth and creamy.

  5. Squeeze over the lemon juice.

  6. Dry toast your walnuts and pumpkin seeds in a pan.

  7. Sprinkle over the top and garnish with the coriander.

  8. Serve with crusty wholemeal bread.

We hope you enjoy this delicious bowl of yumminess as much as we do. Please share your favourite soup recipes with me too. I can't think of many things more comforting than a healthy bowl or warming souper duper soup! Yummy!!

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