It's that time of the year when almost everybody is sniffling and can be seen with a tissue box. Meat eaters have chicken soup as a magic potion to feel better and comfort themselves. So what's the option for us vegetarians in times like this?
The answer is "stinking rose" aka immune booster garlic. Include it in your diet as much as possible to not only fight this year's flu but also because it is an antioxidant, keeps your blood pressure under check, lowers cholesterol, and slows down the progress of cancerous cell growth to mention just a few.
I always make it a point to include a lot of garlic, especially in my soup recipes, so I was thrilled to see a soup recipe which actually highlights its flavor and benefits.
I found this recipe in the Vitality magazine. People in Canada, don't forget to pick up a copy whenever you are in the library or any natural health food store.
Getting quality information about health and related issues for free should not be missed. I also learned from the article that it is best to consume garlic crushed and raw or when cooked minimally. That's why crushed garlic is added just before serving in this soup recipe.
Because not everyone likes garlic flavor, I have mentioned that it's optional, but I highly suggest including it as instructed in the recipe. Since I'm not a person who follows a recipe as it is, I used quinoa instead of lentils and included a good bunch of kale to boost the nutrition even more.
Recipe
Flu-Fighter Garlic Soup
Ingredients
- 3 tablespoons olive oil extra-virgin
- 1 big onion chopped
- 5 cloves garlic minced
- 1 big carrot finely chopped
- 5 mushroom caps, finely chopped, (I used cremini)
- ¼ cup coriander finely chopped
- ½ cup quinoa rinsed
- ⅛ teaspoon turmeric powder
- 6 cups vegetable broth or water
- salt, pepper and crushed red chili flakes to taste
Optional Ingredients:
- 1 cup kale finely chopped
- 3 cloves garlic minced
Substitutions:
- quinoa = lentils
- kale = spinach or swiss chard
Instructions
- In a medium-sized pan heat oil and saute the onions, turmeric powder, red chili flakes, and garlic. Add a little salt so that the onions will cook faster.
- Add the carrots, mushrooms, coriander, and fry for a few minutes.
- Stir in the rinsed quinoa and vegetable broth/water. Add more salt and pepper and cook for about 15-20 minutes until the quinoa is cooked. If you feel that the quinoa has absorbed a lot of water making a stew-like consistency add some more broth/water. Switch off the stove.
- Stir in the chopped kale and minced garlic if using. The heat will wilt the greens.
My Notes
- Lentils can be used instead of quinoa; in that case, the cooking time would be about 35-40 minutes. Using a pressure cooker would reduce the cooking time.
- I used no-salt-added homemade vegetable broth. So used about 1.25 teaspoons of salt to the soup, which is reflected in the sodium content in the chart below. If you use store-bought vegetable broth the sodium content will vary.
Nutrition
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Seb says
Just made this in very little time, messed around with the quantities a little bit but the end result was delicious. Thank you for sharing
Madhuram says
You're welcome, Seb.
Laura says
I made this a few days ago... I half the recipe and used 2 cups mushroom broth (as that's all I had) 1 cup water. I didn't have coriander. I used pure tumeric as that's all I had on hand. Followed everything else, just halfing the measurements.
Turned out amazing ! Even my daughter loved it! Comforting soup when sick.
Good recipe. Thanks.
Madhuram says
You're most welcome, Laura.
Saga says
I am making this soup every time we are ill. This time we all have Covid and decided to make it again. Instead 1/8 teaspoons of turmeric I added 1/8 cup of it Covid brain not gonna waste it - just drained everything, saved the liquid and will diluted it with some water.
Madhuram says
Wishing you a speedy recovery, Saga.
katie says
this is wonderful! i served mine with fresh avocado. just what I needed to feel better!
Madhuram says
That's great to know, Katie.
Marguerite says
Thank you for the recipe!
Madhuram says
You're welcome, Marguerite.
Tay says
This was super easy to make. I am sick from a headache, cough and fever. I had all the ingredients and had the soup for Lunch. It was tasty! Thank you for the recipe.
Madhuram says
You're most welcome, Tay.
MaryLynn Cunningham says
This was amazing. Very delicious. I used baby Bella mushrooms though.
Madhuram says
Thank you for the feedback, MaryLynn.
Starsha Bingman says
This soup was a life saver!!! I had covid and this soup helped my recovery immensely!! So tasty and healthy I loved it!!
Madhuram says
I'm glad that this soup helped you with your recovery, Starsha. Thank you for letting me know.
anthony says
A fine soup, despite my use of a lot of ground coriander (but not quite the one quarter cup amount called for in the recipe). I believe that the author may have meant 1/4 cup of cilantro leaves, rather than coriander, based on the info in the comments section. Still pretty tasty with lots of garlic, and a combination of quinoa and farro!
Madhuram says
Yes, I meant cilantro, Anthony. Truly sorry for the confusion. Back in India we are used to referring to cilantro as coriander leaves. Will check and edit the recipe.
Stacey Gorbachev says
Excellent, easy, and delicious recipe! Made it the first time and followed every step. Made it again and loosely followed the recipe based on what I had in my fridge. I always pre make my quinoa before adding it to the soup, I feel like it doesn’t absorb all the liquid that way. Make a double batch, some to freeze, and some to drop off to sick friends!!
Madhuram says
Thank you very much, Stacey, for the comment. Using cooked quinoa is a wonderful idea.
Sherri says
Feeling pretty crappy today so I was looking for some comfort. This soup really fit the bill. I did make some changes based on what I had available. I had no mushrooms in hand so I doubled the carrots, I used spinach in place of kale, I used 1/2 tsp of turmeric (the more the better in my opinion) and I added the juice of half a lemon when I added the spinach. I am feeling better already!
Madhuram says
Thank you very much, Sherri! Great to know that you are feeling better.
Jai says
Amazing..its very simple and tasteful
Madhuram says
Thank you, Jai.
Megha says
I tried this soup today and my Husband and daughter both liked a lot. My daughter follows AIP diet and this one was perfect for her diet.
Thank You so much!
Megha says
By the way ..I added Green cabbage , such a versatile soup that you add any vegetables and still taste yummm
Madhuram says
Thank you, Megha.
Madhuram says
You're very welcome, Megha. Thank you for the feedback.
Denise says
If I don’t have fresh coriander, how much can I use of ground coriander?
Madhuram says
Fresh coriander gives an amazing flavor and fragrance to the soup that cannot be imitated by ground coriander. You can just omit it.
Mark says
Is the chopped coriander just cilantro chopped?
I have only used cilantro raw before.
Madhuram says
Yes. In India, we call cilantro, coriander. So sometimes I use that word.
Sebastien says
I came across this recipe about a year ago when my partner was sick. I’m not a vegan, but this soup has to be one of my favourite soups I’ve ever eaten (I always use lentils). I make it quite often, but never when I’m sick... because I haven’t been sick since I’ve started making it...
Madhuram says
Thank you very much, Sebastien.
Kylie says
This is such a simple recipe and made a quick lunch. It is also very versatile. I had to make a few substitutions based on what I had (celery instead of mushrooms, dried coriander, chicken stock) and also added in some fresh thyme and parsley. We all had two bowls!
Madhuram says
Thanks for the feedback, Kylie.
Amal Biggers says
Does it need to be refrigerated if used the same day ?
Madhuram says
You mean, if not used the same day? Yes in that case.
Yesenia says
This soup is so easy to make and it is delicious! Even my 2 year old loves it! I added 1 celery, 1 potato, 1 ginger thumb, lentils, spinach at the end, and subbed 2 cups of water instead of broth so 4 cups broth +2 cups water. I also added a beef boullion because my veggie broth from the store was low sodium. Paired it with a cheesy garlic bread! Definitely perfect for winter days. Thank you so much!
Madhuram says
You're very welcome, Yesenia. I'm glad that your little one loved it too!
Asha says
I’m fighting off a cold and had bookmarked this soup previously so I tried it out. Delicious!! This is an immune boost in a bowl. Great idea to swap out quinoa for the lentils, for something different. I love lentil soup too, but this was a nice change. I added in a few stalks of celery. Will def be my new go-to soup when someone is sick.
Madhuram says
Thanks, Asha.
RM says
I have no idea if this will cure a cold or flu definitely. What I do know is, it's soooo incredibly delicious! My girlfriend made it for me..I hope it's just as great when I make it for her 🙂
Madhuram says
Wow! You are lucky to have such a thoughtful girlfriend!
Sweta says
Wonderful...tasty receipe
Madhuram says
Thank you, Sweta.
Shelby says
I made this with a few tweaks and it turned out great! I omitted the mushrooms, added about 1 cup of cubed squash, used miso paste rather than vegetable broth, a bit of fresh ginger and added 1 tsp of tumeric. As for the noodles, I used rice noodles because those were the only ones I had on hand.
I'm sure the recipe is delicious as-is but wanted to add additionnal flu-fighting ingredients.
Madhuram says
That's awesome, Shelby. Thanks for trying the recipe.
Judy says
Delicious .... I substituted lentils for the quinoa, put a lot of kale in at very end. My daughter had the flu and had to try this ..... we loved it! Thank you.
Madhuram says
You're very welcome, Judy.
Larissa Erickson says
I made this today seeing I had the flu. Needed a quick soup. Quick easy and delicious. I added more quinoa because i added and extra cup of water because the veggie broth i had was pretty salty. I also added 2 splashes of raw allole cider vinegar and some lemon. Next time I’m going to add double spinach, garlic and more lemon
Madhuram says
Thanks for trying the recipe and for the feedback, Larissa.
Cali says
We make this every time someone in the house has a cold, often tossing in a bit of ginger, peas or celery. Adults and kids love it. Quick, easy and delicious.
Madhuram says
Thank you very much for trying the recipe and the valuable feedback, Cali.
Ravensredhawk says
Hi made this it is quite good. Used beet greens and escarole since that is what I had on hand. It does need salt. Freezing for the upcoming season. Enjoy.
Madhuram says
Thank you. We generally use less salt than most.
Dee says
Everyone in my household dislikes mushrooms so I kept them out.
I doubled the recipe and added 4 red potatoes, which I let simmer in the stock for 15 mintues before adding the sauteed ingredients and a 16 oz can of corn. Added a pinch of smoked paprika in the pan.
I used red lentils and allowed to cook for another 15 minutes. Added spinach at the end.
So freaking amazing and I'm so glad I made a big pot. Thank you!!
Madhuram says
Wow, that's awesome, Dee.
Rosna Begam says
I do not have lentils nor quinoa. Can i add macaroni instead?
susan rozar says
I don't use oils -- think i can all this together in my InstaPot? Thoughts? thanks,
Madhuram says
I guess so, Susan.
Sara says
Made this for my hubby and I tonight as we aren't feeling the best. Don't let the simple ingredients fool you this soup is very tasty and fast to make. The soup was delicious I loved the fresh coriander and tumeric. I added spinach and green sweet peas along with the carrots, onions and garlic. Bookmarking this recipe as I plan to make it in heavy rotation during the upcoming fall and winter (cold/flu) season.
Madhuram says
Thank you very much, Sara.
Phyl says
Tonight I will be making this for the third time in two weeks. We all love it! I originally made it for an elderly friend who had a cold, and my family enjoyed it so much we keep making it. I used portobellos and the quinoa, with baby spinach. We doubled the carrots and mushrooms last time. Tonight I’ll be adding a roughly chopped head of broccoli with the carrots. Thanks so much for sharing the recipe!
Madhuram says
You're very welcome, Phyl.
Molly says
I have an excruciating sore throat today and not much energy for cooking but this soup came together without much effort and it is sooo delicious! I used homemade veggie broth, left out mushrooms, added extra carrots and used spinach at the end. It’s just spicy enough
Madhuram says
Thanks for the feedback, Molly.
Nanda says
Wow! What a great recipe! I was looking for a recipe to make a soup for my daughter and found your recipe. Made this today and my daughter loved it .. so did my wife, son and I!
Thanks so much for sharing your recipe!
Madhuram says
You're very welcome, Nanda.
Cassandra says
I basically followed the recipe except I used coconut oil, cabbage and a kale/ spinach mix, shiitake mushrooms and some mustard seed. I didn't have quinoa or lentils so I added whole wheat rotini noodles. Still got rave reviews. The turmeric and cilantro (coriander) made it taste similar to the Persian soup, ash.
Madhuram says
Thanks for trying the recipe, Cassandra.
Ricky says
This soup is fantastic - currently using it to battle a cold and I already feel better. It tastes so good!
I added ground coriander at the start rather than chopped coriander leaves, and I also squeezed half a lemon a couple of minutes before serving. I used three carrots, 10 cloves of garlic and 3/4 cup of quinoa. Overall, 5/5. Will definitely be making this again in the future.
Madhuram says
Wow! That's great Ricky. Thanks for the feedback.
Karina says
I just made this soup today, it was so good!!! Even my meat eater husband liked it. I only put 3tbs of garlic since I wanted my 3 and 5 year olds to try it. They also ate it without a complaint. I added 1 potatoe and used lentils instead of quinoa, I squeezed some lemon at the end. Will definitely will make again. Thank you thank you!!!
Madhuram says
Lentils instead of quinoa is a good substitute, Karina. Thanks for trying this recipe.
Karina says
Hi would this be too spicy for a 3 yr old and a 5 yr old? Thanks
Madhuram says
I guess you tried it already, Karina. Sorry for not getting back to you immediately.
MB says
It was delicious l will definitely make it again. I didn’t put carrots in it since l don’t liked them cooked. I also didn’t add the red pepper flakes.
Madhuram says
Thanks MB.
Darren Levine says
Awesome. Made this yesterday pretty much to a T. The only modification i did was to only puree about half the solids so it still has lots of whole chunks. Great recipe!
SanDiegoRita says
So happy I came across this soup in a Google search! Omg, so simple, versitile, flavorful, and filling! I followed the recipe exactly, but added cauliflower that I chopped up and instead of kale I used baby spinach that I had. I tore up the spinach and placed it in the bottom of each bowl then added the hot soup on top. Kept it fresh and perfect! I don't like over cooked greens in soup. I did add extra garlic in the soup at the end. Saving this recipe for sure! Was so quick to make and I had all the ingredients already! Thank you for this wonderful? delicious healthy recipe!
Madhuram says
Thanks for the feedback 🙂
Ashley Marie says
This was wonderful. I made a few changes: 1 tbsp coconut oil instead of 3 tbsp EVOO, upped the carrots by one, used a whole head of garlic and added corn and peas as well. Didn't use any optional ingredients, but served it with lemon wedges which complemented it nicely. Very delicious, very healthy and very comforting!
vanamala says
Wow looks healthy and colorful tasty soup
Priya says
Seriously i need a bowl full of this soup..
Kamini says
OMG, this looks seriously too good. Thanks for sharing.