Immune Enhancing and Nutritive Soup

Immune boosting soup is great to make and share with your family during cold and flu season.

General dietary principles:

  • Avoid cold and raw foods, such as salads, when you are feeling unwell 
  • If you are congested, it is best to avoid dairy
  • Through out the day, have as much soup and hot liquids as you can 
  • Use organic ingredients where possible

Recipe makes enough for four servings.


  • Onion – 1-2 peeled and diced whole onions
  • Two long celery stalks, sliced
  • One large carrot, peeled and sliced
  • Garlic – chopped 4-5 cloves
  • Fresh ginger – about a square inch of ginger chopped or sliced
  • Extra protein: Chopped organic chicken, one egg (optional), OR if vegetarian, one cup of soaked and washed lentils
  • Organic chicken broth or if Vegetarian can use vegetarian broth. 
  • 10-12 cups of water
  • Thyme 1 tsp Rosemary 1 tsp
  • Sage 1 tsp
  • Black pepper OR Cayenne pepper (enough to make you sweat but not too much to make it uncomfortable)
  • Fresh lemon – 2 slices or squeeze juice of lemon to taste

Additional optional ingredients:

  • Green onions/chives
  • Cilantro
  • Shitaake mushrooms
  • One potato, chopped

Do not use: Broccoli, cauliflower, green or red peppers (capsicum), eggplant, pasta, white rice, or regular mushrooms   

  1. Chop and dice your ingredients
  2. Add two tablespoon of oil to a large pot, or an Instant Pot (soup setting). Order of preference among cooking oils is: avocado oil > grape-seed oil > extra virgin olive oil
  3. Add the onions, ginger, garlic, celery and began to sautee until the onions are clear.
  4. Add chicken or lentils and keep sautéeing
  5. Once the chicken starts to appear white and cooked add in the chicken broth And Or water
  6. Add other ingredients: potato, shitaake mushrooms, and carrots
  7. Cover pot with lid, or close Instant Pot lid
  8. Leave cooking another thirty minutes. 
  9. After this, remove the lid and check that the carrots are soft to eat. Cook on mild heat until vegetables are soft
  10. For extra protein, poke a hole in the egg, and slowly let the egg white and yolk drip into the soup. Egg should turn white, indicating it is cooked.
  11. Leave soup simmering and add the remaining seasonings, herbs and spices: thyme, sage, cilantro, black pepper or red pepper, salt to taste
  12. Remove from heat and add lemon juice to taste
  13. Serve warm and consume liberally 
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Shreya Soni ND

Shreya Soni ND

Dr. Soni is a naturopathic doctor practicing in San Jose, CA. She is an expert at investigating underlying causes of complex health issues with a major emphasis on endometriosis. Her training includes naturopathic medical residency from the University of California Irvine, doctorate in naturopathic medicine from the Canadian College of Naturopathic Medicine, and biomedical engineering from the University of Virginia.

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