Mama Mondays – Vegetable “Flu Buster” Soup for #RecipeRedux


Are you sick of being sick yet?  Or sick of your kids being sick?  I am.  Let’s see – pink eye, cold and ear infection, another cold and ear infection, pinkeye, double ear infection, cold again.  Yeah, I am pretty much over it.  It has definitely been a soup-y kind of winter.  Especially a soup full of all kinds of delicious antiviral goodness!

Vegetable Flu Buster Soup | | #vegetarian #vegan #glutenfree

Well, I can’t guarantee this will cure you, but a steaming mug full of veggies and vitamins that tastes amazing certainly can’t hurt.  And in this terrible winter with the flu and all kinds of other viruses and bacteria running rampant, I thought I would bring you a special recipe for Mama Mondays.  This recipe, with just a few tweaks, is from my foodie friend Nisreen at My Foodie Universe.  She also is the proud owner of Sweet Box Treats, where she sells here incredible, homemade, natural, organic, and incredibly decadently delicious treats.  Make sure you check them out!

I am also bringing this to you as part of the Recipe Redux.  As a reminder, the Recipe Redux is a recipe challenge and blog hop started by registered dietitians, with a focus on DELICIOUS and nutritional foods.  Yes, eating healthy can be tasty!  And that is what all of the participants are here to show you.  Each month there is a theme, and we all post our takes on the theme on the 21st of each month.

This month, the theme was “Prediction in a Pot”, and we were asked to look at the food trends predicted for 2013, then use one or more of them in a soup, stew, slow cooker, or other one pot meal.  I read that one of the food trends for the year is to put vegetable center stage in a meal, and one of the trendiest veggies for 2013 is expected to be cauliflower.  Combine these two trends with what is shaping up to be a flu season of epidemic proportions, and I think this soup is perfect for the occasion.  The only changes I made to the original recipe were to use a bit less garlic (my pregnancy heartburn can’t handle it), ground turmeric because I don’t know where to get turmeric root, and I didn’t peel the potatoes or carrots for a little extra fiber.

Vegetable Flu Buster Soup | | #vegetarian #vegan #glutenfree

The soup is smooth and creamy without any actual cream.  There is a bit of heat (which you can adjust with the amount of cayenne you use), and I personally like to balance the spice with a little dollop of Greek yogurt.  And with the addition of things like garlic, onions, ginger, turmeric, it is sure to help fight anything that is attacking your immune system.  And, even if it doesn’t, the heat will help clear the sinuses!  The three of us thought it was quite delicious, and I was so happy to see my boys happily devouring their veggies!!

Vegetable Flu Buster Soup | | #vegetarian #vegan #glutenfree

What are your favorite home remedies?

5.0 from 2 reviews
Vegetable "Flu Buster" Soup
A delicious, creamy vegetable soup without any cream, packed with lots of antiviral goodness.
Recipe type: Soup
  • 1 T olive oil
  • ½ small onion, chopped
  • 2-3 cloves garlic, peeled and minced
  • ¼ t ground turmeric
  • 1 t peeled, diced ginger root
  • 2 small potatoes, chopped (peeled, if you like)
  • ½ head of cauliflower, chopped
  • 1 medium zucchini, chopped
  • 2 large carrots, chopped
  • 2 stalks of celery, chopped
  • salt and pepper, to taste
  • juice of one lemon (about 2 T)
  • 4 c vegetable and/or chicken broth
  • ¼-1/2t cayenne pepper
  • Greek yogurt, if desired, for serving
  1. In a large pot, heat the olive oil over medium heat.
  2. Add the onion, garlic, ginger, and turmeric, and saute for a few minutes until onions start to soften and become translucent.
  3. Add the remaining veggies, and salt and pepper, and saute for several minutes longer.
  4. Add lemon juice, and stir to coat the vegetables.
  5. Add the broth, cayenne and additional salt and pepper, if desired bring to a boil, cover and boil for 10-15 minutes, or until the veggies are soft.
  6. Use an immersion blender, or add the contents of the pot to a blender of food processor (in portions, if needed, based on the size of your blender), puree until smooth and creamy.
  7. Return the soup to the pot, and heat through.
  8. Serve with Greek yogurt, if desired.



Vegetable Flu Buster Soup | | #vegetarian #vegan #glutenfree

And check out all of the other great Recipe Redux “Predictions in a Pot”!

This recipe was shared with Gooseberry Patch Rounding Up Favorite Meatless Meals!


Want to see lots more yummy food from me and my friends, and cute pictures of my kids? 

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  1. says

    Holy heck, I’m not usually this paranoid but this flu epidemic is crazy. I think I will be serving your Flu Buster soup weekly – it’s chockfull of so much goodness (love your IV drip comment above :)

  2. says

    Oh, I just made this soup and it’s DELICIOUS! I love how the lemon brightens the flavor and I also love how healthy it is :) Hope it kicks my cold, but either way I’ll be enjoying it. Now if only I can get my kids to try some…

  3. Brittany says

    Wow, this is delicious! I was a little skeptical that my husband and children would eat it, but we all loved it! Which is great considering my little man is sick. =(

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