I received a comment today where someone said in all caps ” GET THE FLU AND EAT CHICKEN SOUP”. What’s interesting is I haven’t really been sick in about 14 years since going vegan. And the flu is a zoonotic disease. And vegans don’t get as sick it seems nearly as bad when they do. For example vegans are 73% less likely to get moderate to severe covid according to a scientific study. Here’s an alternative to chicken soup that’s much healthier for you and doesn’t involve needlessly harming and killing chickens. A healthy vegan soup for when you have the flu can be both soothing and nutritious. Here’s a recipe for a vegan “Flu-Fighting Soup” that is rich in vitamins, minerals, and immune-boosting ingredients:

Ingredients:

• 1 tablespoon olive oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 1 sweet potato, peeled and diced
• 1 cup butternut squash, peeled and diced
• 1 teaspoon turmeric powder
• 1 teaspoon ginger powder (or 1 tablespoon fresh grated ginger)
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 6 cups vegetable broth
• 1 can (15 ounces) chickpeas, drained and rinsed
• 1 cup kale or spinach, chopped
• Juice of 1 lemon
• Salt and pepper to taste
• Fresh herbs (like parsley or cilantro) for garnish

Instructions:

1. Prepare the Ingredients: Wash and chop all the vegetables, and gather the spices. 2. Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until it becomes translucent. Add the minced garlic and cook for another minute until fragrant. 3. Add Vegetables and Spices: Add the carrots, celery, sweet potato, and butternut squash to the pot. Stir in the turmeric, ginger, cumin, and coriander, and cook for a couple of minutes to allow the spices to release their flavors. 4. Simmer: Pour in the vegetable broth and bring the soup to a boil. Reduce the heat and let it simmer for about 20-25 minutes, or until the vegetables are tender. 5. Add Chickpeas and Greens: Stir in the chickpeas and chopped kale or spinach. Let the soup cook for another 5 minutes until the greens are wilted. 6. Season and Serve: Add the lemon juice, and season with salt and pepper to taste. Serve the soup hot, garnished with fresh herbs.

Benefits:

Turmeric and Ginger: Both have anti-inflammatory properties and can help soothe symptoms. Vegetables: Rich in vitamins (like vitamin C from the kale) and minerals to support immune function. Chickpeas: Provide protein and fiber, helping to keep you full and energized. Hydration: The broth helps keep you hydrated, which is crucial when fighting off illness. This soup is not only nutritious but also comforting, helping to alleviate some of the symptoms of the flu and supporting your body’s immune system. Read more...

Ingredients

• 6 cups water
• 4 cups chopped green cabbage
• 1 cup sliced celery (about 2 large stalks)
• 1 cup sliced carrot (about 2 medium size)
• 1 cup chopped beet (about 1 medium or 2 smaller)
• 3/4 cup sliced mushrooms
• 1/2 cup diced red onion
• 1 bay leaf
• 1 tsp italian seasoning (or equal parts oregano, basil, marjoram, thyme, rosemary, sage)
• 1/2 tsp paprika
• 1/8 tsp black pepper
• bragg’s liquid aminos to taste (around 3 tbsp as a base)

Directions

wash beets carrots and celery well – cut ends off then chop into pieces around 1/4 inch thick, slice and dice the onion and mushrooms and chop up the cabbage while you bring the water to a boil add all the veggies and the bay leaf and bring to a boil again on high heat – lower heat to medium and cover, simmer for 15 minutes stirring occasionally, add the rest of the herbs and spices and stir again – cook another 10 minutes – add bragg’s, stir, cover, and let sit for 5 to 10 minutes to settle – remove the bay leaf when you find it 🙂 excellent served with millet, buckwheat or any other whole grain, plus lentils beans or tofu and a nice side salad – red cabbage can be used instead of green if you want to go super purple – it just makes a deep burgundy broth instead and has a more powerful flavor – show here served with a millet red lentil mix and a salad (this one features spring mix green pepper cucumber and avocado, topped with lemon juice braggs and dulse flakes) beets are excellent for growing young children too, so the black pepper can be omitted and less seasoning can be used overall for a milder version, mixing the soft sweet veggies with their favorite whole grains – as children in the 70’s and 80’s we were fed a well balanced whole food plant based / primarily macrobiotic diet of whole grains, plenty of raw and cooked vegetables, legumes fruit nuts and seeds, and simple dishes like these were our favorite!

a variation for a one pot meal

with buckwheat and lentils added

Ingredients

• 8 cups water
• 1 cup french green lentils
• 1 cup untoasted buckwheat groats
• 2 cups chopped beet
• 2 cups chopped cabbage
• 1 cup sliced carrot
• 1 cup sliced celery
• 1/2 cup diced onion
• 1/2 cup sliced shiitake mushrooms (or 1 cup white / cremini)
• 1 bay leaf
• 1 tsp italian seasoning
• 1/8 tsp black pepper
• bragg’s liquid aminos to taste

Directions

wash and chop all veggies, wash and rinse lentils and buckwheat and set aside, bring water to a boil, add lentils and buckwheat, then add all the veggies and spices, bring to a boil again on high heat then lower heat to medium, cover and simmer for 25 minutes, stirring occasionally – add a few tbsp of bragg’s at the end and stir well, remove from heat, then let sit covered for 5 minutes before enjoying Read more...