homemade soups: 3 immunity-boosting soups to fight winter bugs — hearty, cheap, and doctor-approved

He said the proteins and plant-based compounds in soups are easier to break down in the intestines. But he warned that store-bought soups are “mostly full of sugar” and recommended making them fresh so you “know exactly what’s in them.”

There’s something comforting about soup, and science backs it up. According to a report by Daily Mail, a study conducted in 2022 following the COVID-19 outbreak examined traditional Iranian folk soups such as chicken and barley. The study found that people who drank the soup recovered 2.5 days faster than those who did not.
Cold problems such as nasal congestion, sore throat and fatigue were less common. Less body inflammation in some people also shows that the soup helps with healing. Soup ingredients such as garlic, onion and ginger contain antioxidants that fight microbes. It also contains vitamins A and C, which make the body strong. Hot soup helps clear mucus and relieve a sore throat.

Soup #1: Hungarian Goulash – Hearty Immunity Hero

This traditional Hungarian dish dates back to the ninth century and was first cooked over an open fire by shepherds. The recipe evolved over time, and paprika was added after the Ottomans brought it to Hungary in the 15th century.

Goulash contains garlic, which Puddick calls “a big win” because it contains allicin, a compound that increases immune cell activity. “If we’re eating garlic regularly throughout the week and adding a large amount to our soups, it’s definitely a big win,” he said, according to the Daily Mail. The soup also includes Greek yogurt, which adds probiotics that help the immune system and support gut health. Puddick added that probiotics are linked to stronger immune function. A 2011 study found that probiotics may help prevent colds by stimulating the immune system. Other research shows that a healthy gut microbiome supports digestion, immunity, and even mental health. Main Ingredients: Olive oil, onion, garlic, red pepper, beef, mushrooms, carrots, broth, tomatoes, potatoes, yoghurt, parsley.

Cooking Steps (Simplified):

Fry onion, garlic and red pepper; brown beef.

Add mushrooms, carrots, broth, and tomatoes; boil for an hour.

Add the potatoes and cook until tender.

Serve with yoghurt and parsley.

Soup #2: Fresh Tomato and Bean Soup – Vitamin C Booster

Canned tomato soup may be delicious, but as the Daily Mail notes, a can of Heinz has 20 grams of sugar; That’s two-thirds of the NHS daily limit. Puddick recommends making fresh tomato soup at home to control the ingredients. This soup is rich in vitamin C, which helps strengthen your immune system. He said getting vitamin C from food is better than supplements because foods offer “the right balance of vitamin C and zinc.”

Tomato soup alone may leave you hungry because it is low in protein. “Probably because they don’t provide enough protein to their bodies,” Puddick said, according to the Daily Mail. Her version adds cannellini beans for extra protein. Vegans can replace the cream with coconut milk for a creamier texture.

Main Ingredients: Olive oil, carrots, onion, garlic, tomato, cannellini beans, broth, cream, basil.

Cooking Steps (Simplified):

Saute vegetables, add tomatoes and cook to reduce acidity.

Add beans and water, cook for 10 minutes.

Mix with cream or coconut milk, add basil.

Soup #3: Creamy Cauliflower Soup – Antioxidant Shield

Cauliflower is a superfood that is low in carbohydrates and rich in vitamins C and K, which help the immune system. The fennel in the soup is full of antioxidants that protect against cell damage. It also contains basil, which has anti-inflammatory benefits, Daily Mail reports. “Many herbs and spices have anti-inflammatory properties,” Puddick said.

He said inflammation isn’t always bad because it helps the body heal. The walnuts in the soup help you feel full for a long time and are rich in omega-3, fiber and antioxidants. They can improve memory, boost brain power, and lower bad cholesterol, which protects the heart.

Main Ingredients: Cauliflower, fennel, shallot, garlic, chicken stock, cream, bacon, hazelnuts, chives, walnuts.

Easy Cooking Steps:

Fry the cauliflower.

Cook fennel and shallot with garlic.

Add the cauliflower, stock and cream – bring to a simmer.

Fry the bacon and hazelnuts.

Stir the soup and top with bacon, hazelnuts and chives.

Eating homemade soups with fresh vegetables, herbs, and spices helps your body naturally fight winter illnesses. Nutritionist Robbie Puddick says soups are one of the easiest, cheapest and healthiest ways to boost your immune system.

FAQ

Q1. Which soups are best to strengthen immunity in winter?

Hungarian goulash, tomato and bean soup, and creamy cauliflower soup are perfect for boosting immunity during the winter months.

Q2. Why are homemade soups better than canned soups?

Homemade soups are healthier because they contain less sugar and fresher, immune-boosting ingredients.