10 Immune-Boosting Soups to Whip Up When You're Feeling Under the Weather

1. Minestrone

"Packed with vegetables, beans, and a variety of herbs, minestrone makes for a well-rounded, nutrient-packed meal," says Peruvemba. This soup also contains a significant amount of garlic—known for its immune-boosting powers. "Garlic acts as nature's antibiotic, enhancing white blood cell function," Peruvemba notes. This is due to the numerous bioactive compounds found in garlic, which have been shown to improve immune cell performance and reduce systemic inflammation, while also offering antimicrobial benefits.

2. Miso Chicken Noodle Soup Infused with Kimchi

This twist on a traditional recipe incorporates a variety of immune-boosting ingredients, such as miso, kimchi, and tofu. "It's loaded with probiotics and anti-inflammatory benefits thanks to the kimchi and miso paste," explains Peruvemba. "These 'good bacteria' act as defenders for your gut, and since the majority of immune cells are found in the gut, probiotics play a crucial role in regulating immunity and strengthening your gut's defense against harmful pathogens." Peruvemba also points out that the soy-based ingredients in the soup—miso, tofu, and soy sauce—provide essential nutrients like zinc, iron, and phytochemicals, which help support the immune system.

3. Vegan Creamy Tomato Soup

Few things bring back memories like a comforting bowl of tomato soup (perhaps paired with a melty grilled cheese!). As an added bonus, this classic dish can help ward off illness, as tomatoes are loaded with immunity-boosting vitamin C. "Consider vitamin C as the firefighter for your immune system; it rushes in to fight infection, activating white blood cells to put out the flames of inflammation and tackle harmful invaders," says Peruvemba. This is why you’ll often see the vitamin featured in many immune-supportive supplements and syrups.

4. Red Lentil Soup With Lemon and Dill

Although it might not be the first soup you reach for when feeling under the weather, this red lentil soup not only promotes a fast recovery, but it’s also packed with flavor. "Plus, red lentil soup is rich in protein, iron, and zinc," explains Peruvemba. Zinc is a mineral often praised as a powerful immune booster, and rightfully so. "Zinc acts as your immune system’s handyman; it helps build and maintain vital elements like neutrophils, natural killer (NK) cells, and cytokines that fight off infections," Peruvemba shares.

5. Harissa Carrot Soup

The pungent, addictive taste of this colorful harissa carrot soup will quickly have you forgetting that you’re not feeling well. “This soup is packed with vitamin A and anti-inflammatory compounds from the ginger and carrot,” explains Peruvemba, “Ginger is a natural antimicrobial and anti-inflammatory powerhouse that supports your immune system.” The garlic, chilis, spices, and citrus found in the harissa paste in this soup will only further bolster your immune response, too!

6. Ginger Chicken Soup With Vegetables

Speaking of ginger, while chicken soup is well-known for its ability to clear the mucus causing stuffy noses, adding this aromatic root enhances its immune-boosting qualities. Additionally, the protein in this soup, sourced from the rotisserie chicken, accelerates the body’s healing process. "Proteins supply the essential building blocks for your immune system’s defenses—cytokines, antibodies, and more. Without adequate protein, your body’s defense mechanisms weaken," explains Peruvemba.

7. Curried Butternut Squash Soup

Winter squashes, such as butternut squash, are among the few late-season vegetables that can endure well into the winter with proper storage. What better way to make use of your farmer’s market haul than by incorporating it into a hearty curried soup? Red curry paste, which is a key ingredient in this recipe, often includes immune-boosting turmeric. "This golden spice contains curcumin—a compound that helps reduce inflammation and combat oxidative stress," explains Peruvemba. Additionally, the soup is packed with plant-based ingredients like butternut squash, curry, ginger, garlic, onion, and lime, which provide a generous dose of phytochemicals. "Phytochemicals, the natural compounds in plants, serve as your body’s internal security team. They reduce inflammation, fight harmful microbes, and assist in balancing immune responses," adds Peruvemba.

8. Mushroom and Farro Soup

If you're a fan of beef and barley soup (as I am), this mushroom and farro soup offers a remarkably similar flavor and texture, while providing a significant boost to your immune system. Thanks to its plant-based compounds, the iron in farro, and the vitamin D found in mushrooms, this soup is a real winner. "Known as the ‘sunshine vitamin,’ vitamin D acts as your immune system's quarterback, helping to coordinate the team and regulate both innate (first-line) and adaptive (long-term) immune responses," says Peruvemba. However, not all mushrooms contain vitamin D—only those exposed to sunlight or ultraviolet (UV) light during growth. You can usually ask the grower or check the packaging to confirm the vitamin D content of the mushrooms you’re buying.

9. Turkey-Pumpkin Chili

If you happen to be under the weather during game day, this turkey-pumpkin chili will not only satisfy the football fans in your home, but also help speed up your recovery. The recipe’s ingredients provide a rich source of protein, iron, zinc, and selenium, all of which support your immune system. While the chili is traditionally topped with scallions or sour cream, I recommend adding some diced avocado or guacamole for an extra immune boost. This is due to the vitamin E content found in the avocado, which is known for its protective qualities. “Vitamin E acts like armor for your immune cells,” explains Peruvemba. “This powerful antioxidant shields cell membranes and enhances T-cell activity, helping your body combat respiratory infections.”

10. Butternut Squash and Chicken Pozole

Finally, here’s a hearty and nourishing butternut squash and chicken pozole that’s loaded with protein, phytochemicals, iron, vitamin C, and vitamin A to boost your immune system. The chicken, hominy, and hearty kale—either dino or lacinato—bring in a solid dose of iron. According to Peruvemba, 'Iron serves as the powerhouse of your immune system. It energizes macrophages, triggers immune cell activity, and ensures oxygen is efficiently transported to tissues, helping your body recover and rebuild swiftly.' The addition of butternut squash not only complements the dish but also lends a seasonal touch to this classic Mexican recipe.