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5.0 from 3 votes

Immune System Booster Soup (Vegan)

Packed with TEN immune system boosting ingredients, this Immune System Booster Soup will not only give your immune system a boost… it’s also super easy to make and utterly delicious!

Prep Time
5 mins
Cook Time
5 mins
Total Time
35 mins
Servings: 4 people
Calories: 287 kcal
Course: Main Course , Soup
Cuisine: British

Ingredients

  • 1 tablespoon olive oil
  • 2 onions diced
  • 1 red (bell) pepper diced
  • 2 cloves garlic grated or crushed
  • 1 cm ginger grated
  • ½ teaspoon dried chilli flakes (or to taste)
  • 1 teaspoon Turmeric
  • 1 teaspoon cumin
  • 2 teaspoons garam masala
  • 250 g carrots chopped into small chunks (roughly 1cm / ½ inch cubes – See Note 1)
  • 250 g sweet potato skin removed and chopped into small chunks (roughly 1cm / ½inch cubes – See Note 2)
  • 150 g red lentils
  • 750 ml vegetable stock (from a cube is fine - I used Kallo Organic Vegetable Stock)
  • salt and black pepper to taste (see Note 3)

Instructions

    Cup of Yum
  1. Place the olive oil, diced onions and diced red pepper in a fairly large saucepan and gently fry the vegetables for 5 minutes, with the lid on, until softened but not brown. Stir occasionally.
  2. Add the garlic, chilli flakes and spices. Fry for 1 more minute, stirring occasionally. (Add a small splash of water if it gets too dry.)
  3. Add the chopped carrots, chopped sweet potato, red lentils, vegetable stock, salt and pepper and turn up the heat. Bring to the boil, then turn the heat right down and simmer for 20-25 minutes with the lid on, or until the vegetables are tender and the lentils are quite soft.
  4. Tip the soup into a blender and blitz until completely smooth. PLEASE TAKE CARE AS THE SOUP WILL BE VERY HOT! (See Note 4.)
  5. If necessary, return the blended soup back to the saucepan and warm back up to your desired temperature. Add more water if the soup is too thick for your liking. You may also wish to check the seasoning at this point too.
  6. Serve with homemade soda bread.

Notes

  • I find, because this soup is blended until smooth, there is no need to peel the carrots. Not peeling the carrots has no negative impact on the final soup, means you get extra goodness from the skin and saves you a job!
  • Peeling sweet potatoes can be a bit of a pain. A little hack to speed things up is to cut the sweet potato into thick disks, then place each disk (flat side down) on your chopping board and chop the skin off using a knife, cutting downwards all the way around each disk. I find this far quicker and easier than peeling!
  • I prefer to only add black pepper to this soup, as the salt content of the stock cube makes this soup salty enough for my tastes.
  • If you prefer, you can use a stick blender or a potato masher, or leave the soup un-blended.
  • Suitable for freezing.
  • Nutrition information is approximate and meant as a guideline only.

Nutrition Information

Calories 287kcal (14%) Carbohydrates 50g (17%) Protein 13g (26%) Fat 5g (8%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 3g Sodium 259mg (11%) Potassium 946mg (27%) Fiber 17g (68%) Sugar 10g (20%) Vitamin A 20336IU (407%) Vitamin C 50mg (56%) Calcium 84mg (8%) Iron 4mg (22%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 287

% Daily Value*

Calories 287kcal 14%
Carbohydrates 50g 17%
Protein 13g 26%
Fat 5g 8%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 3g 15%
Sodium 259mg 11%
Potassium 946mg 20%
Fiber 17g 68%
Sugar 10g 20%
Vitamin A 20336IU 407%
Vitamin C 50mg 56%
Calcium 84mg 8%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.