Healthy Creamy Vegetable Soup for Colds
Creamy Vegetable Soup full of delicious healthy veggies and spices is the best soup for a cold, the flu, or any time you are sick. But with all the delicious flavors and silky smooth texture, this is a recipe you’ll want to make to fill your belly any time. So creamy, but made without cream, so it’s gluten-free, and can easily be made vegan, paleo, Whole 30, and keto friendly. Move over Chicken Noodle, because the antiviral ingredients in this immune-boosting Flu Buster Vegetable Soup will help chase the germs away.
Healthy Vegetable Soup for Colds
Are you sick of being sick yet? Or sick of your kids being sick? I am. Colds, the flu, ear infections, strep throat, pinkeye, stomach big. Yeah, I am pretty much over it.
It is time for a soup full of all kinds of delicious antiviral goodness! And during the winter with the flu and all kinds of other viruses and bacteria running rampant, I thought I would bring you this creamy and healthy vegetable soup recipe. With all of the virus-fighting ingredients, it is definitely a Flu Buster Vegetable Soup!
Technically I can’t guarantee this will cure you, but a steaming mug full of veggies and vitamins that tastes amazing certainly can’t hurt.
What is in the best soup for a cold?
- Olive oil
- Onions and garlic – both contain compounds believed by some scientists to fight and even prevent the common cold.
- Turmeric – gets its orange color from curcumin, an antioxidant with healing properties.
- Fresh ginger – clears congestion and soothes your throat, and it might even block the common cold virus.
- Vegetables – potatoes, cauliflower, zucchini, carrots, and celery will provide plenty of antioxidants, vitamins, and minerals.
- Salt and pepper
- Lemon juice – citrus contains Vitamin C that can help you feel better faster.
- Vegetable broth or chicken broth
- Cayenne pepper – while it won’t fight viruses, the heat from capsaicin can help clear stuffy sinuses
- Greek yogurt – an optional topping, and despite claims that dairy increases mucus production, it can actually be quite soothing on sore throats.
Source: WebMD
How do you make soup smooth?
You have a couple of options to puree the veggies to make an ultra creamy vegetable soup:
- Immersion blender – you’ll have fewer dishes to wash when you puree your soup right in the pot you are using to cook it when you use a stick or hand blender.
- Blender – a standard blender will work, but I always recommend a high-powered blender like the Blendtec for the smoothest, most silky soup. The Wildside+ Jar is nice and big, so you don’t have to blend it in batches, as you would with a smaller blender, and it gets perfectly smooth in seconds. You can even use the “Soup” setting to keep it hot while you blend it. I am a Blendtec ambassador, and should you make any purchases through that link, I will receive a small commission, but that also means you can use the code CUPCAKESANDKALECHIPS to receive 25% off.
How do you make Flu Buster Vegetable Soup?
- Saute onions, garlic, fresh ginger, and turmeric in olive oil in a large pot over medium high heat.
- Add the veggies and saute for another few minutes.
- Pour in the broth.
- Simmer until the vegetables are tender.
- Blend it all up till it’s velvety smooth.
- Simmer just a bit longer until it is and hot and comforting and everything you want on the coldest winter days. Top with a dollop of sour cream, Greek yogurt, or coconut cream, if desired.
Serve it with a piece of Gluten Free Corn Bread or Gluten Free Cheddar Crackers to round out your meal.
Why is this the best soup for a cold?
- Flu buster vegetable soup is smooth and creamy, without using any actual cream. So if you are watching your calories, it’s a great lunch option.
- Each of the vegetables, that are nutrient powerhouses on their own, like cauliflower, onions, carrots, and zucchini.
- Since the soup is going to be blended, you don’t have to peel the carrots or potatoes. This adds additional fiber and nutrients.
- Onions, garlic, ginger, and turmeric all have antiviral properties with immune-boosting benefits.
- And the addition of cayenne pepper for a little heat will help clear the sinuses.
Is Flu Buster Vegetable Soup Gluten Free or Vegan?
As always, please read all of your ingredient labels to ensure they are gluten free and not affected by cross-contamination or hidden sources of gluten. But since this is mostly vegetables and spices, as long as you use gluten free broth or stock from a box or that you’ve made yourself, then it is fine.
You can use chicken broth or vegetable stock, giving you the option to make it vegetarian or vegan.
I like to top my soup with a bit of Greek yogurt to balance the bit of heat from the cayenne pepper. However, if you leave off the Greek yogurt or choose a coconut or soy yogurt, this vegetarian soup recipe is also vegan. Plus it also fits in with your paleo diet or that Whole 30.
You can even swap the potatoes for more cauliflower to make this healthy vegetable soup low carb and keto-friendly too.
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What is the best soup to eat when sick?
- Flu Buster Vegetable Soup is definitely the best soup for a cold.
- Chicken Noodle Soup is what some people swear by when it comes to soup for colds.
- Avgolemono Greek Chicken Zoodle Soup is a veggie-packed, low carb version of the classic.
- Chicken Corn Chowder swaps the noodles for corn to make it gluten free and it’s creamy without cream.
- Coconut Sriracha Black Bean Soup has the perfect amount of spice to clear your sinuses.
- Butternut Squash Soup with Sage and Thyme is another healthy vegetable soup that warms the body and soul.
- Low Carb Broccoli Cheese Soup is definitely cozy and comforting
What are some other home remedies?
- Cold Toddy Whiskey Mule has the germ-fighting favorites in a hot toddy, but will cool a burning throat like a frosty Moscow Mule.
- It might not be a home remedy, but this Turkey Tenderloin Slow Cooker Recipe with Sriracha is sure to clear your sinuses.
- Try this Homemade Cough Remedy from Barefeet in the Kitchen.
- Or pop some Homemade Cough Drops in your mouth from The View From Great Island.
- Foodie With Family is also going to kick those germs to the curb with Fire Cider Health Tonic.
- You can also check out 10 Recipes for the Best Home Remedies to Fight Germs and Make You Feel Better
Flu Buster Vegetable Soup Recipe – The Best Soup for a Cold
Even if you aren’t sick, you can still reap the benefits of a big bowl of creamy vegetable soup, especially with the comfort food factor on cold winter days. The combination of veggies and spices taste amazing together. Also, the silky texture from blending it all together soothes the body and soul.
I hope you’ll leave a comment and give it a FIVE STAR rating or share a photo on this pin on Pinterest!
Flu Buster Vegetable Soup
Ingredients
- 1 Tablespoon olive oil
- 1/2 small onion, chopped
- 2-3 cloves garlic, peeled and minced
- 1/4 teaspoon ground turmeric
- 1 teaspoon peeled, minced fresh ginger root
- 2 small potatoes, peeled and chopped (you can substitute another half head of cauliflower for a low carb option)
- 1/2 head of cauliflower, chopped (about 1 1/2 cups)
- 1 medium zucchini, chopped
- 2 large carrots, chopped (no need to peel)
- 2 stalks of celery, chopped
- salt and pepper, to taste
- juice of one lemon (about 2 Tablespoons)
- 4 cups vegetable broth or chicken broth
- 1/4-1/2 teaspoon cayenne pepper (adjust to preferred level of spice)
- Greek yogurt, if desired, for serving
Instructions
- In a large pot, heat the olive oil over medium heat.
- Saute the onion, garlic, ginger, and turmeric for a few minutes, until onions start to soften and become translucent.
- Add the remaining veggies, and salt and pepper, and saute for several minutes longer.
- Pour in the lemon juice, and stir to coat the vegetables.
- 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.
- 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.
- Return the soup to the pot, and heat through.
- Serve with Greek yogurt, if desired.
Nutrition
Enjoy! (Originally published on Jan 21, 2013)
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Michela says
This is AMAZING. I swear it has cut down my cold / flu times in half. Thank you! I love it spicy and I think it helps flush things out so I’ve added jalapeños.
Brianne @ Cupcakes & Kale Chips says
Wow, you do like it spicy! For a weakling like me, it already has a pretty good kick. But I am so happy it has helped you!
Melissa says
Just got a new vitamix and this was the first recipe I made. It was amazing!! It was pretty spicy so I added a dollop of sour cream. So good, will be making again.
Brianne @ Cupcakes & Kale Chips says
Sour cream or yogurt does balance that little kick of heat, but the kick is good when you are under the weather or just cold 🙂
Lisa says
I made this today and it is very sour tasting. Too much lemon. So sad because can’t eat it and organic veggies were not cheap. Is there a way to salvage this so not so sour? I don’ t do dairy. Thanks.
Brianne @ Cupcakes & Kale Chips says
So sorry it turned out that way for you. Did you use fresh lemon juice or bottled? Just curious since bottled does tend to be more strong and bitter. Or maybe you just had an extra strong lemon! If you can’t have dairy, then I’d recommend a non-dairy yogurt such as coconut yogurt or coconut cream.
Gemms says
Maybe adding more carrot as carrot is sweet. That could balance it out more.
Brianne @ Cupcakes & Kale Chips says
Perhaps that would work.
Silvia says
Absolutely love this soup! I found this recipe about two months ago and it has been a staple in my home. We have it every other week. I don’t care for spicy but I do add extra veggies such as artichokes, asparagus and shiitake mushrooms…yum! 😋
Brianne @ Cupcakes & Kale Chips says
Oh yum, love all the veggies!
Ridhi Borthakur says
Hi, can I use something else instead of yogurt?
Brianne @ Cupcakes & Kale Chips says
It is completely optional, or you can try some coconut yogurt or coconut milk.
Olivia says
This soup is so delicious! I’ve made it twice this fall and it’s turned out perfectly both times. Yum and thank you for this tasty, veggie-packed recipe!
Brianne Cupcakes & Kale Chips says
Thank you, Olivia! I’m so glad you’re enjoying the soup. Hope it keeps you healthy this winter. 🙂
Tiffany says
Would this receipe stay good in the fridge for 7 days!? I made it and wasn’t able to finish it all in a week by myself! Wondering if I can still freeze it after 7 days, or just pitch it and play it safe!? It is delicious would hate to risk not liking it again!
Brianne Cupcakes & Kale Chips says
Hi Tiffany! From a food safety standpoint, I like to recommend that fresh foods like this be eaten within 5 days. All food starts to grow bacteria immediately after it cools down. Some people will eat things as long as they don’t smell or look different than they did the first day, but I prefer to stay on the safe side. The choice is yours. 🙂
Heather says
I am going to make this tonight but going to sub the potato for butternut squash as that’s been my go to potato substitute and I know turmeric pairs well with squash. Excited to try it!
Brianne Cupcakes & Kale Chips says
That sounds like a delicious substitution, Heather. I hope you enjoy the soup!
Sandy says
Does this freeze well? I’d like to make it and have on hand for when sickness strikes. If I’m the sick one, the last thing I want to do is have to cook. LOL!
Brianne Cupcakes & Kale Chips says
It freezes beautifully, Sandy. Here’s hoping you won’t need to use it to bust the flu any time soon! 🙂
Anna says
This is exactly what I am doing, is cooking this soup while feeling so sick. I wish I had already had it in the freezer. Making ahead is probably a good idea for sure.
Cassie says
Loved loved loved the soup It was amazing the only problem I had was I added the exact amount of cayenne pepper you said and it still ended up to Spicy-1/4 tsp other then that flavor was good any idea of how I can save it to cut back on the spicy ness ?? Thank you ?
Brianne Cupcakes & Kale Chips says
Aww. I’m sorry that the soup ended up too spicy for your liking, Cassie. You can try diluting it with some extra broth, or add more vegetables to tone down the spice. I hope you find a way to enjoy it.
Christin Sanders says
Hello! Do you know about how big each serving of soup is? I made this some time ago and loved it, but now that I’m going to make it again, I can’t remember what the portion sizes were like.
Brianne Cupcakes & Kale Chips says
Hi Christin!
I wrote the recipe for 8 servings of about 1/2 cup each.
Kansas Keeton says
I always make a point to leave comments on food that I really felt was worth all the effort. This was an excellent soup with a great consistency that I ate with slices of a buttered baguette that I roasted in the oven for 6 min. It was EXCELLENT with the bread and even very good on its own. I also added about a tablespoon of raw chopped garlic at the end because the immunity-boosting benefits of raw garlic far exceed those of cooked garlic. Hoping this soup kicks whatever I’ve got. Thanks so much for the recipe!
Brianne Cupcakes & Kale Chips says
I am so happy to hear that you enjoyed the soup. You’re definitely right about the immunity boost from garlic, and I hope it did the trick for getting you back into good health. Thank you for the comment and rating of my recipe!
Samantha says
I came down with something this weekend and am making this exactly as described as we speak! Smells amazing and I love the turmeric and cayenne because I know they’re amazing for colds but I hate them in tea!
Brianne Cupcakes & Kale Chips says
I hope you enjoyed the soup recipe, Samantha. Get well soon!
Nanette says
This soup is Delicious! My kiddos don’t like creamed soup. So, I just left the veggies solid.
Brianne Cupcakes & Kale Chips says
I’m so happy to hear that you made the recipe work for your kids, Nanette. Thanks for your comment!
lilly says
Looks delicious! Thanks for sharing.
Tammy says
This was really delicious. I left out the oil and yogurt and topped with pumpkin seeds. Will definitely make it again.
Brianne Cupcakes & Kale Chips says
Adding crunchy pumpkin seeds sounds like a great addition, Tammy. I’m glad you enjoyed the soup!
Amanda says
Love this soup! Such a yummy way to sneak in a ton of veggies.
Do you have any sense of the nutritional content or calories in the recipe? Also, I doubled the recipe and estimated that to make 8 servings – does that seem like the right amount?
Thanks!
Brianne Cupcakes & Kale Chips says
Hi Amanda. Doubling the recipe for 8 servings sounds just right. I entered the recipe into the nutritional calculator on MyFitnessPal.com and it says the soup is 186 calories per serving.
Natasha says
is a stalk of celery the whole bunch? i feel like thats a lot of celery but i’ll do it if that’s what it is
Brianne Cupcakes & Kale Chips says
Hi Natasha. No, a stalk of celery is just one piece from a whole bunch of celery. I hope that helps! 🙂
Pamela Spears says
I was so excited to see all the great reviews on this soup but was disappointed when I made it. The flavors are really strong and just not very appealing. I love the concept though and didn’t want to waste it so I sautéed a bag of spinach along with a handful of Cilantro and a little more Garlic. Then I added another can of Chicken Broth to the spinach and boiled it down like the soup recipe. After I blended that up and added to the original soup I added 1/4 cup of Parmesan Cheese. So glad I did because it’s a keeper????
Brianne Cupcakes & Kale Chips says
Hi Pamela,
I’m sorry to hear that the flu buster soup wasn’t to your liking at first, but I’m happy to hear that you were able to adjust the recipe to create something that you enjoy! I like your idea of adding spinach to the soup, too!
Natalie says
I don’t eat white potatos could I replace them with either white beans or tofu and if I use the tofu would I add it towards the end if the cooking process.
Brianne Cupcakes & Kale Chips says
Hi Natalie!
I don’t use tofu very often, so I’m afraid I don’t have much feedback to give you, other than that if you’re going to add tofu, I would suggest trying a silken tofu that is a bit firmer. Otherwise, it may be too soggy for your liking. Adding white beans is a great idea, though!
Tina says
We are fighting the flu here right now – desperately needed something to help, but the usual remedies (chicken noodle soup) are out since we are WFPB. I made this tonight without the oil, and the full amount of Cayenne. It seriously is tackling our cold symptoms. I don’t know how long the relief will last, but I’ll take it for as long as it does. Thanks so much for sharing this – My husband really liked it too and that’s saying something.
Brianne Cupcakes & Kale Chips says
I’m so sorry to hear that you’re fighting the flu, Tina, but incredibly happy to hear that the flu buster soup is working its wonders. Get well soon!
Nikki says
I just love this soup! I don’t even puree it, and leave the veggies as they are. So easy and so delicous. My eight year old son loves it too!
Brianne Cupcakes & Kale Chips says
I’m so glad that you and your son enjoy the flu buster soup, Nikki. Great idea to leave the veggies unpureed, too!
Kay says
Anyone tried this is the crockpot?
Brianne @ Cupcakes & Kale Chips says
I have not, but I don’t see why it wouldn’t. I would, perhaps, just start with a little less liquid and add more if you need it.
Laurel says
WONDERFUL! I made this tonight and the family loved it! Both teens and husband thought it was a perfect fall soup. I doesn’t make a whole lot– only enough left over for 1 person. Next time I’ll definitely double it and try it in the crock pot. I pureed mine in the Vitamix and we served it with goat cheese and cilantro on top, and naan bread. Full of vegetables and no one knew. I even added a few cubes of homemade bone broth to the veggie broth I used in the recipe. Thank you!
Brianne Cupcakes & Kale Chips says
We’re so happy that you enjoyed the recipe, Laurel. What a great idea to make a batch in your Vitamix!
Ann says
Made the Flu Buster soup and have been having it for lunch all week. It is wonderful and so filling! I work with special needs children who are sick a lot and love sharing germs, so if this great soup helps me fight those germs then so be it! Will make it often this school year.
Brianne Cupcakes & Kale Chips says
I’m so happy that you’re enjoying the flu buster soup, Ann. I hope it helps you to stay healthy around those “germy” kids! 🙂
Becky says
Do you think you could omit the potato or substitute with sweet potato? I am allergic to the nightshades. Thanks
Brianne Cupcakes & Kale Chips says
Thanks for your question, Becky. You can absolutely leave the potato out of the flu buster soup recipe. Potato does help to thicken it, though, so if you’re able to eat sweet potato, I would definitely use a small one in place of the two small potatoes. Otherwise, you could always add some extra cauliflower, or even some butternut or acorn squash would be a tasty thickener.
Laura Dembowski says
I eat garlic everyday to try to prevent illness. I’m also a big fan of all the other foods in this soup. Plus, soup is just such a great healthy meal.
Brianne @ Cupcakes & Kale Chips says
Yes, no need to be sick to enjoy this soup!
Linda says
We love this. Delicious and effective.
Brianne @ Cupcakes & Kale Chips says
Oh great!
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. =(
Brianne Izzo says
Oh good! Hopefully he is better soon!
Dana 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…
-Dana
Brianne Izzo says
The lemon totally makes it! Hope your kids ended up eating it.
Deanna Segrave-Daly 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 🙂
Brianne @ Cupcakes & Kale Chips says
I know! And it figures that the last time we had flu craziness was with the swine flu and I was pregnant that winter, too! So I am also paranoid, even though I got a flu shot.
Regan @ The Professional Palate says
Oh how I needed this early December!
This looks amazingly delicious & awfully comforting ;0
Brianne @ Cupcakes & Kale Chips says
I think there are lots of people who could use some of this in an IV drip this winter!