Three immunity boosting soups which are hearty, cheap to make, and can help protect against winter viruses

Feel a sniffle coming on? Don’t reach for the Lemsip, grab a hand blender and whip up a soup which can help your body fight off winter nasties from the inside out. 

It’s the advice of nutritionist Robbie Puddick, who told the Daily Mail that regular servings of hearty soups could be the secret to warding off colds and flu. 

While he said the occasional soup isn’t likely to stop you from reaching for the tissues, having them regularly can ‘support the immune system’ as it’s ‘inherently a very healthy thing to consume’.

He explained: ‘It’s really easy to digest, and obviously, we’re in a generation where gut health and digestive issues are quite common. A lot of people suffer with IBS-like symptoms and poor gut health.

‘But consuming things like soup is a great way of providing really bioavailable nutrition—the proteins from meat will be easier to break down and digest by your gut and the plant-based compounds are beneficial.’

However, while it may be tempting to pick up a tin of soup that takes just minutes to prepare, he warned that ‘they’re often packed full of sugar’ so it’s better if ‘you’re making them from fresh’ which allows you to ‘know exactly what’s in them’. 

There’s something distinctly comforting about a bowl of soup on a cold day—regardless of if you’re ill or not—and there could be a scientific reason for it.

After the coronavirus pandemic, a 2022 study looked at the healing properties of traditional Iranian folk medicine—including both chicken and barley soups—when taken by people recovering from covid.

A steaming bowl of chicken soup has long been seen as the perfect tonic for a streaming cold or flu, and the study confirmed it does offer some sort of healing properties. 

The researchers found that people who ate soup recovered up to 2.5 days faster than those who didn’t. 

Furthermore, they reported milder symptoms of nasal congestion, sore throat and fatigue, and in some people, reduced levels of inflammation-related markers. 

Often, soups are made with a base of immunity-boosting herbs, spices and vegetables including garlic, onion, and ginger, all of which are packed with antioxidants and have natural bacteria-beating qualities. 

They are also natural sources of vitamins A and C which power the immune system. 

A warm mug or bowl of soup also has the potential to loosen mucus and soothe sore throats—plus it’s easy to swallow and digest. 

Mr Puddick, who is one of the experts from the NHS’ weight loss programme Second Nature, has shared three soups with ingredients that will help support your immune system in the colder months.

From a hearty, meaty soup to a traditional tomato, find out why you need to add these delicious and cheap to make meals to your weekly menu. 

Goulash Soup

This traditional Hungarian dish is a watery version of a beef stew that includes a multitude of immune system boosting ingredients.

The soup’s origins lie in the ninth century, when it was eaten by shepherds who moved large herds of livestock and sheep through the Hungarian mountains. 

In those days it would be made over in a cauldron, known as bogrács, hung from a chain over an open fire.

However, the recipe has evolved throughout history, with the addition of paprika added after the invading Ottomans introduced the spice to Hungary in the 15th century.

Overall, goulash is packed with lots of ingredients that are good for you including, garlic which Mr Puddick says is ‘a big win’ because it contains allicin.

He said: ‘Allicin has been shown in clinical trials to stimulate immune cell activity, which is great for just an individual ingredient.

‘If we’re having garlic regularly across the week, and we put a large amount in our soups, it is definitely a big win.’

Meanwhile, probiotics—good bacteria—found in the Greek yoghurt in this soup, can also help the immune system.

‘There is a good connection between, consuming probiotics and our immune function,’ said Mr Puddick.

A 2011 study showed probiotics, also known as ‘good bacteria’, can help stave off the common cold by stimulating the immune system.

Other research has shown that the ‘good bacteria’ in probiotics support a healthy gut microbiome. 

A healthy gut microbiome has the right types of bacteria thriving together to support digestion, the immune system and even mental health. 

Ingredients

• 2 tbsp olive oil 1 onion, diced
• 2 garlic cloves, finely diced or minced
• 1 tsp ground paprika
• 400g diced beef
• 400g mushrooms, sliced
• 1 carrot, diced
• 1L beef stock
• 1 x 400g tin chopped tomatoes
• 200g potatoes, cut into 1cm cubes
• 100g plain natural or Greek yoghurt
• 50g fresh flat leaf parsley, roughly chopped

Method

1. Heat 2 tbsp of oil in a large saucepan, over medium heat. Fry the onion, garlic, and paprika, until softened.
2. Add the beef and stir until evenly browned. Add the mushrooms and carrots, and cook until softened.
3. Pour in the stock and tomatoes, and season with salt and pepper. Stir to combine and bring to a boil. Reduce to a simmer, cover and cook for up to 1 hour.
4. Add the potatoes and cook uncovered for 20 – 30mins, or until the potatoes are tender.
5. Ladle into bowls, and top with a spoonful of yoghurt and chopped parsley.

Tomato soup

When you are not feeling well you may be craving a tin of tomato soup and a cheese toastie.

But a tin of Heinz’s tomato soup, while delicious, is packed with 20g of sugar—which is two thirds of the NHS adult daily recommended intake.

So, keeping in line with the advice of Mr Puddick, it’s always better to whizz up a steaming bowl of red soup using fresh ingredients at home. 

This soup has a smooth texture is a brilliant source of vitamin C, which previous studies have found contributes to immune defence.

However, he said it’s better to get it from food rather than supplements because foods have the right balance of vitamin C and zinc.

‘When we consume these ingredients from whole foods, they come in the right balance, so this doesn’t tend to be an issue.’ 

Typically, he added that tomato soups can be lacking in protein which can leave people still hungry. 

‘A lot of people have tomato soup with a bit of bread on the side and that’s their lunch, and they might feel hungry an hour or two after,’ he said.

‘It’s probably because they haven’t provided their body with enough protein alongside it.

‘So, it may be better to have it as a side, or with eggs or some smoked salmon on the side if a main.’

Luckily, this tomato soup recipe includes cannellini beans, giving it some additional protein.

If you’re vegan, you can also skip the cream, which is added for smoothness, and use coconut milk instead. 

Ingredients

• 1.5 tbsp extra virgin olive oil
• 2 large carrots, chopped
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 x 400g tins whole or chopped tomatoes
• 2 x 400g tins cannellini beans
• 700ml water or vegetable stock
• 300 ml single cream
• Handful fresh basil, to serve

 Method

1. Add the oil to a large saucepan, over medium heat.
2. Add the carrots and onions, and cook until softened.
3. Add the garlic and cook for an additional 3-4 minutes.
4. Add the tomatoes and lower the heat to low/medium. Cook for 25 minutes to reduce the acidity of the tomatoes.
5. Add the beans and stock, season with salt and pepper, and bring to a simmer for an additional 10 minutes.
6. Turn off the heat and add the cream, transfer to a blender or use an immersion blender until smooth.
7. Top with the fresh basil and serve

Roasted cauliflower and fennel soup

Cauliflower is a cruciferous superfood that’s low in carbs which supports digestion, heart health and the immune system.

It is rich in vitamin C and vitamin K both of which can help support your immune response.

Studies have shown that fennel is rich in antioxidants that protect against cell damage and support the immune system.

This soup contains basil, which is rich in antioxidants, and anti-inflammatory properties like vitamin K that are great for your immune system.

‘A lot of herbs and spices have anti-inflammatory properties,’ said Mr Puddick.

Interestingly, he explained a lot of people think all inflammation is unhealthy, when it is integral to the immune system.

In the right amounts, he said: ‘Inflammation is healing, and our immune system, our immune response, is an inflammatory response.

‘It’s our body sending out these killer cells and all of these immune-supporting cells that can fight pathogens and infection.’ 

Adding walnuts to this soup, he added, ensure that you feel satiated for longer, preventing unnecessary snacking. 

Walnuts are rich in omega-3s, protein, fibre and antioxidants which are great for your heart and brain. 

A recent study found that eating walnuts can boost your brain power, improving memory in young adults 

Meanwhile, another found a fistful of walnuts a day can lower bad cholesterol which has been linked to increased risk of heart disease.

Ingredients

• 1 large head of cauliflower, cut into small florets
• 3 tbsp extra virgin olive oil
• 1 small fennel bulb, roughly chopped
• 1 shallot, chopped
• 2 garlic cloves, finely diced or minced
• 150mL water
• 800mL chicken stock
• 300mL single cream
• 2 bay leaves
• 150g bacon, diced
• 60g hazelnuts
• 1 small handful of chives, sliced

Method

1. Preheat the oven to 200°C/180°C fan.
2. Toss cauliflower in 2 tbsp oil on a baking sheet. Season with salt and pepper.
3. Roast the cauliflower for 30–35 minutes (tossing halfway) or until florets are browned all over and tender.
4. While the cauliflower is roasting, add 1 tbsp olive oil to a large saucepan, over medium heat. 
5. Fry the shallot, fennel and garlic until softened (5-8mins). Add 150ml water and cook until mostly evaporated (around 5mins).
6. Add roasted cauliflower, stock, cream, and bay leaves; season lightly with salt and pepper. 
7. Bring to a boil, reduce heat, and simmer until cauliflower is very tender, 20 minutes.
8. While the soup is simmering, fry the bacon in a small non-stick frying pan and set aside once golden brown. No need to add any oil as the bacon will release oils.
9. In the same pan fry the hazelnuts until golden and roasted. Set aside to cool and then roughly chop. Remove the bay leaves from the soup and discard.
10. Allow the cauliflower mixture to cool slightly before using a blender or stick/immersion blender until a smooth consistency is formed.
11. Serve topped with bacon and hazelnuts