Flu Buster Vegetable Soup
Vegetable soup full of delicious, antiviral ingredients will help to chase the germs right out of your body. At the same time it will fill you up with healthy veggies. So creamy, but made without cream, so it’s gluten-free, vegan, paleo, and Whole 30 friendly. This Flu Buster Vegetable Soup recipe with its immune boosting vegetables and spices is definitely the best soup for a cold or any time you are sick.
MY LATEST VIDEOSHealthy Vegetable Soup
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 veggie soup recipe. Based on the Virus Busting Soup from My Foodie Universe, it’s my “Flu Buster” Vegetable Soup recipe.
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. This is especially true if you are also sipping a Cold Toddy Whiskey Mule at the same time for more germ-fighting ingredients. Just don’t give that one to your kids unless you leave out the whiskey.
How do you make Flu Buster Vegetable Soup?
- Saute onions, garlic, and fresh ginger in olive oil in a large pot over medium high heat.
- Then add the veggies and saute for another few minutes before covering with broth.
- Next, simmer until the vegetables are tender.
- After the veggies are soft, blend it all up till it’s velvety smooth with an immersion blender or a regular or high-powered blender.
- Finally, let it simmer just a bit longer until it is and hot and comforting and everything you want on the coldest winter days.
Why is Flu Buster Vegetable Soup Healthy?
- 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 of 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, but if you use vegetable stock, it is also gluten free.
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 decided to start.
What are some more healthy soup recipes to make when you are sick?
 |  |  |  |
- Sriracha Coconut Black Bean Soup {vegan, gluten free options}
- Butternut Squash Soup with Sage and Thyme {vegan, gluten free, paleo, Whole 30 options}
- Creamy Cauliflower Broccoli Cheese Soup {gluten free, vegetarian, low carb options}
- Avgolemono Greek Chicken Zoodle Soup {gluten free, low carb, paleo, Whole 30 options}
My friends also have some recipes to help cure all those nasty bugs. 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.
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Flu Buster Vegetable Soup Recipe
Even if you aren’t sick, you can still reap the benefits of a big bowl of creamy veggie soup, especially with the comfort food factor on cold winter days. The combination of vegetables and spices taste amazing together. Also, the silky texture from blending it all together soothes the body and soul. Serve it with a piece of Gluten Free Corn Bread or Gluten Free Cheddar Crackers to round out your meal. The family thought it was quite delicious, and as you can imagine, I was so happy to see my boys happily devouring their veggies!
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, chopped (peeled, if you like)
- 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.
Notes
Nutrition
Enjoy! (Originally published on Jan 21, 2013)
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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! 🙂
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!