9 Cozy Soup Recipes That Can Help Ward Off Colds and Flus This Winter
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We often think of soup as a food you eat when you're feeling under the weather — but with the right ingredients, a comforting bowl of soup can help support the immune system and keep you from getting sick in the first place. From antioxidant-rich veggies to proteins packed with zinc, there are a ton of nutritious ingredients that can be tossed into a soup pot and transformed into a satisfying and immune-supporting meal. This cold and flu season, keep up those healthy habits that help keep viruses at bay — like washing your hands (often!) — then add these nine delicious soups to your lunch and dinner rotation.
Roasted Red Pepper Soup
Red peppers are a powerhouse when it comes to nutrients that help support your immune system, including vitamins C and A. Sipping on this roasted red pepper soup is a simple way to sneak them into your diet. Plus, if you've got Swanson Chicken Broth ($2) on hand, it's a great way to add more protein.
Get the recipe: roasted red pepper soup
Broccoli Lentil Soup
One cup of broccoli contains as much vitamin C as an orange, and that's in addition to other immune-supporting nutrients like folate and carotenoids. The lentils in this recipe add a healthy dose of antioxidants, while giving the soup some staying power.
Get the recipe: broccoli lentil soup
Vegetable Soup
There's nothing better than a heaping bowl of vegetables, especially when you're trying to prep your immune system for a harsh winter. This classic veggie soup is loaded with beta carotene, vitamin C, and more, to help keep you healthy all season long.
Get the recipe: vegetable soup
Homestyle Chicken Noodle Soup
The claims about chicken noodle soup are more than just an old wives' tale. One study found that chicken soup may reduce inflammation and even contain substances with medicinal properties. Did we mention it's hydrating and delicious?
Get the recipe: homestyle chicken noodle soup
Italian Wedding Soup
Italian wedding soup traditionally contains greens and meatballs, and while those ingredients aren't chosen for their immune benefits, they're certainly a bonus. Research shows that green vegetables like spinach help form chemical signals that are important to a healthy immune system, and chicken is a natural source of zinc, a nutrient that plays a pivotal role in immune health.
Get the recipe: Italian wedding soup
Seafood Soup
The healthy fats naturally found in seafood have been linked to a healthy immune system, and this soup is chock-full of 'em. Enjoy a bowl during cold and flu season and know you're doing your body good.
Get the recipe: seafood soup
Curried Lentil Kale Mushroom Soup
Vitamin D plays a crucial role in the immune system, but food sources of this important nutrient can be scarce. Mushrooms are the only produce that contains a significant amount of vitamin D, making this curried soup a natural choice for the colder months.
Get the recipe: curried lentil kale mushroom soup
Sunchoke Apple Soup
Approximately 70 percent of your immune system is found in your gut, which makes this tasty soup an immune all-star. The prebiotics in sunchokes essentially "feed" the good bacteria in your gut, helping to support your immune health. Plus, the Swanson Natural Goodness Lower Sodium Chicken Broth ($2) is a great way to amp up the protein in this soup.
Get the recipe: sunchoke apple soup
Vegetable, Beef, and Barley Soup
Beefy soups are satisfying and surprisingly good for your immune system. Beef is a natural source of vitamin B12 and zinc — two nutrients that can help keep you in fighting shape. When you combine the chunks of meat with the base of Swanson Beef Broth ($2), it creates a hearty, protein-rich meal. Barley contains many B vitamins, too, making this recipe doubly good for you.
Get the recipe: vegetable, beef, and barley soup