I have a confession...I love soup. I love making it, I love eating it, and I love how many vitamins I can shove into one bowl. My family has been feeling sick on and off and I work with children/families, so I am exposed to a lot of germs. I need as many vitamins as I can get! Sometimes I make enough soup to share and freeze leftovers, but lately I’ve been making a fresh bowl of soup daily. It does not have to be complicated or simmer for a lengthy time to be delicious, especially when it’s a vegan soup! Meat tends to need more time in the pot, but herbs and veggies breakdown a lot easier. I also do not always need complex, flavor-building soup. Sometimes you need something simple, quick, and easy! I like to use as fresh of ingredients as possible, but if you prefer dried herbs or pastes, use what is best for you! Now, let’s talk about the benefits from this recipe!
Kale: this low calorie, non-fat, fiber rich, leafy green helps aid digestion, and helps promote iron absorption (hello vitamins B and C!) It is also a great source of vitamins K, A, B1, B2, B3, B6, and E. All the nutrients, and a great alternative to spinach or collard greens. If you are an avid reader on my blog, you know that I eat around 3-4 cups of kale a day, so I am personally a huge fan.
Garlic/Onions: Ah, the Allium family. Garlic, shallots, chives, leeks, onions..oh my! I love the flavors of all alliums, but garlic and onions are by far used most in my daily life. They help with cold and flu relief, as well as provide great anti-inflammatory benefits due to the vitamin C and manganese content. While you can get heartburn from both of these ingredients (my grandmother could not stand garlic), when eaten in moderation, you should be okay. I typically do not have side effects, so I eat a lot of garlic! Again, modify for yourself.
Ginger: I’ve been a fan of ginger for quite sometime now. I love ginger tea, ginger chews, and fresh ginger in soup. Ginger is typically known for its relation to relieving stomach pain. Whether it be motion sickness, nausea, morning sickness, or just an upset stomach, ginger is a great option to try! It is also known to help relieve cold and flu symptoms, as well as help reduce inflammation.
Lemon: Fresh lemon juice has so many great benefits. Again, a great source of vitamin C (do you see the theme here?), but lemon juice also promotes weight loss, aids digestion, and can help promote hydration. When making soup, add your lemon juice in when serving. Just like with all vegetables and fruit, it is best to consume them in the rawest form possible (if safe) so you can really get the nutrients than can be cooked out.
Kale and Lemon Immune Boosting Soup Recipe
I made a single serving for this soup, so feel free to double, triple, or make as much as you want! It’s easy to digest, low calorie, non-fat, vegan, gluten-free, and filled with immune boosting goodness!
- 1/2 yellow onion, chopped
- 3 cloves garlic, minced
- 1/4 cup ginger, chopped in large pieces
- 2 cups water
- 1 1/2 cups kale, chopped
- 1/2 fresh lemon, juiced
- Salt and pepper to taste
- Pour water into a medium sauce pan. Add onions, garlic, and ginger. Bring to a boil and continue to let it boil for 5 minutes. Turn down the heat to medium low for 10-15 minutes covered.
- Remove ginger if you do not want to eat it in your soup. Personally, I do remove it at this point, but if you want to consume the pieces, go for it! Remember to remove the skin before cooking if eating.
- Add your kale. Let the kale cook for about 5 minutes.
- Pour your soup into a bowl. Pour lemon juice into the soup and give it a stir. Add salt and pepper to taste.
- Enjoy and try to keep the germs away!