9 Healthy Soups to Drink When You Are Sick

When you’re feeling under the weather, nourishing your body with the right foods can make a significant difference in your recovery. One of the most soothing and comforting options to consider is soup. Not only are soups easy on the digestive system, but they can also provide a much-needed boost to your immune system. Packed with antioxidants, hearty proteins, and a variety of essential nutrients, these nine healthy soups will help you get back on your feet faster.

1.Summer Vegetable Soup with Shrimp and Lemon

Rich in antioxidants from a variety of summer vegetables, this soup supports your immune system and helps combat oxidative stress.

Ingredients:

• 1 lb fresh shrimp, peeled and deveined
• 2 cups mixed summer vegetables (zucchini, corn, tomatoes, etc.)
• 1 onion, chopped
• 4 cups low-sodium vegetable broth
• Juice of 1 lemon
• 2 cloves garlic, minced
• Salt and pepper to taste
• Fresh basil leaves for garnish

Steps to Make:

• In a large pot, sauté the onion and garlic until fragrant.
• Add the mixed vegetables and cook for a few minutes.
• Pour in the vegetable broth and bring to a boil.
• Reduce heat and simmer until the vegetables are tender.
• Add the shrimp and cook until they turn pink.
• Stir in lemon juice, salt, and pepper.
• Garnish with fresh basil leaves before serving.

2.Chicken and Tortellini Soup

Packed with lean protein from chicken and whole-grain tortellini, this soup aids in muscle repair and keeps you feeling full and satisfied.

Ingredients:

• 2 cups cooked chicken breast, shredded
• 8 oz cheese tortellini
• 4 cups low-sodium chicken broth
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tsp dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish

Steps to Make:

• In a large pot, sauté the onion, carrots, celery, and garlic until tender.
• Add chicken broth, dried thyme, salt, and pepper. Bring to a boil.
• Reduce heat and add the shredded chicken.
• Simmer for about 10 minutes.
• Add the tortellini and cook until they are tender.
• Garnish with fresh parsley before serving.

3.Apple-Sauerkraut Soup

The sauerkraut in this soup is a source of probiotics that can promote gut health and enhance your digestive system.

Ingredients:

• 2 apples, peeled and chopped
• 1 cup sauerkraut, drained and rinsed
• 1 onion, chopped
• 4 cups vegetable broth
• 1 tsp caraway seeds
• Salt and pepper to taste
• Plain yogurt for garnish

Steps to Make:

• In a pot, sauté the onion until translucent.
• Add apples, sauerkraut, vegetable broth, and caraway seeds.
• Bring to a boil, then reduce heat and simmer for 20 minutes.
• Use an immersion blender to puree the soup until smooth.
• Season with salt and pepper.
• Serve with a dollop of plain yogurt.

4.Mexican Chickpea and Quinoa Soup

High in fiber and plant-based protein from chickpeas and quinoa, this soup helps regulate blood sugar levels and supports heart health.

Ingredients:

• 1 cup cooked quinoa
• 2 cups cooked chickpeas
• 4 cups low-sodium vegetable broth
• 1 can diced tomatoes
• 1 red bell pepper, diced
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tsp cumin
• 1 tsp chili powder
• Salt and pepper to taste
• Fresh cilantro for garnish

Steps to Make:

• In a large pot, sauté the onion, garlic, and red bell pepper until soft.
• Add vegetable broth, diced tomatoes, quinoa, chickpeas, and spices.
• Bring to a boil, then reduce heat and simmer for 15-20 minutes.
• Season with salt and pepper.
• Garnish with fresh cilantro before serving.

5.Creamy Kale and White Bean Soup

Kale is a nutrient powerhouse, and this soup offers a rich source of vitamins and minerals, including vitamin K, which is essential for bone health.

Ingredients:

• 2 cups kale, chopped
• 2 cups cooked white beans
• 4 cups low-sodium vegetable broth
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tsp dried thyme
• 1/2 cup plain Greek yogurt
• Salt and pepper to taste

Steps to Make:

• In a large pot, sauté the onion and garlic until fragrant.
• Add kale and sauté until wilted.
• Add vegetable broth, white beans, and dried thyme.
• Bring to a boil, then reduce heat and simmer for 15 minutes.
• Use an immersion blender to puree the soup.
• Stir in Greek yogurt and season with salt and pepper.

6.Thai Red Curry Noodle Soup

The coconut milk in this soup provides healthy fats and adds a creamy texture while contributing to satiety and supporting brain health.

Ingredients:

• 8 oz rice noodles
• 4 cups low-sodium vegetable broth
• 1 can coconut milk
• 2 tbsp red curry paste
• 1 carrot, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 cup broccoli florets
• 1 cup snow peas
• Fresh cilantro and lime wedges for garnish

Steps to Make:

• Cook rice noodles according to package instructions and set aside.
• In a large pot, combine vegetable broth and coconut milk. Bring to a boil.
• Stir in red curry paste until well combined.
• Add carrots, bell pepper, broccoli, and snow peas.
• Simmer until vegetables are tender.
• Serve over cooked rice noodles and garnish with fresh cilantro and lime wedges.

7.Roasted Cauliflower Soup

Cauliflower is a cruciferous vegetable rich in antioxidants and anti-inflammatory compounds, making this soup excellent for reducing inflammation.

Ingredients:

• 1 head cauliflower, cut into florets
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 2 tbsp olive oil
• 1 tsp thyme
• Salt and pepper to taste
• Toasted pumpkin seeds for garnish

Steps to Make:

• Toss cauliflower florets in olive oil and roast in the oven at 400°F (200°C) until golden brown.
• In a large pot, sauté the onion and garlic until soft.
• Add roasted cauliflower, vegetable broth, thyme, salt, and pepper.
• Bring to a boil, then reduce heat and simmer for 15 minutes.
• Use a blender to puree

8.Ham and White Bean Soup

Ham is a good source of protein, and this soup offers a protein boost that helps repair tissues and supports the immune system.

Ingredients:

• 1 cup cooked ham, diced
• 2 cups white beans (canned or cooked)
• 4 cups low-sodium chicken broth
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 bay leaf
• 1 tsp dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish

Steps to Make:

• In a large pot, sauté the onion, carrots, celery, and garlic until they begin to soften.
• Add diced ham and sauté for a few more minutes.
• Pour in chicken broth, white beans, bay leaf, dried thyme, salt, and pepper.
• Bring to a boil, then reduce heat and simmer for about 20-30 minutes.
• Remove the bay leaf before serving.
• Garnish with fresh parsley.

9.Slow Cooker Lentil Soup

Lentils are a great source of dietary fiber, aiding in digestive health, promoting fullness, and helping to stabilize blood sugar levels.

Ingredients:

• 1 cup dried green or brown lentils, rinsed
• 4 cups low-sodium vegetable broth
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can diced tomatoes
• 1 tsp dried thyme
• 1 tsp ground cumin
• Salt and pepper to taste
• Fresh lemon juice for garnish
• Fresh cilantro for garnish

Steps to Make:

• Place all ingredients (except for the fresh lemon juice and cilantro) into a slow cooker.
• Cover and cook on low for 6-8 hours or on high for 3-4 hours, until lentils and vegetables are tender.
• Before serving, add a squeeze of fresh lemon juice and garnish with fresh cilantro.