Better Off Well




Flu Fighter Veggie Soup

Make soup, not war. Bring soup to a friend and the world gets a little brighter, I say. Not to mention it helps a body heal.

Okay, I mentioned it.

I'm gonna compose a recipe for the soup I made for a sick friend last week and again tonight, but really, veggie soup can be SO easy. When I work with clients intimidated by their kitchens, we start with meals that require no recipes. Soup is one of them.

But I will share what's in it and why it's important.

3-4 CUPS BROTH- veggie broth for me, and always low-sodium. Some friends use bone broth and others use chicken broth...though if you're going to use the latter I suggest looking for the highest quality because usually the most bruised and battered chickens (*sniff*) that can't be sold are used in broth. Broth can also be made. Check out a homemade recipe here.

1-2 CUPS WATER- the ratio of broth to water really depends on how much soup you need to make. Soup is great to freeze for the coming months when you might feel a sniffle coming on so make lots. I use about a 1:1 ratio.

2 MEDIUM CARROTS, chopped small- beta-carotene converts to Vitamin A within our bodies

2 SWEET POTATOES, chopped small- ditto on the beta-carotene, and root vegetables are plentiful this time of year

1 SMALL ONION- chopped small- the allium in onions is a powerful cold and flu fighter

2 GARLIC CLOVES, minced- ditto on the allium, also known to help prevent cancer tumor growth

1 LARGE STALK CELERY, chopped small- full of antioxidants that fight inflammation and fiber to feed good bacteria

2 SMALL LEAVES KALE, sliced thin- heart-healthy but any kind of green will do

1/3 CUP CHOPPED MUSHROOMS- shiitake mushrooms are VERY flavorful, used for medicinal purposes for 6,000 years

1/3 CUP FROZEN PEAS- a legume high in fiber and protein that helps the planet by providing nutrients to the soil

SEAWEED- use two tbsp of chopped Dulse or Kombu to add flavor and beneficial iodine that supports thyroid health

1 TBSP NOOCH- aka nutritional yeast. I love adding this to soups because it adds flavor and lots of B vitamins

1/2 TSP EACH PARSLEY, SAGE, ROSEMARY, & THYME- Think Simon & Garfunkel and think perfect flavoring.

1 TSP SEA SALT (optional)- seasonings may be enough for you

soup three
soup three


Easy once the chopping is done! Saute carrots, potatoes, onion, garlic, and celery for about 6 minutes. Add broth and then the rest of the ingredients except the nutritional yeast and the seasonings.

Cook on medium high until root vegetables are soft, about 20 minutes. Add more water or broth to desired consistency. Remove from heat and THEN add seasonings.


Because the flavor of seasonings tends to be destroyed in high heat.

If you make and share, please let me know what you think! Spread the soup; spread the love.