One of the simplest methods that helps to keep you warm and immunity boosting during cold winter is with healthy, comforting soups. When the temperature cools, the body naturally craves some hot, light and nourishing (but not too heavy) food that would keep the energy levels on a stable level. You canget vitamins, minerals, antioxidants and hydration all in one bowl in a well-balanced soup. Simple dishes such as fresh vegetables, lentils, herbs and spices can be adapted to make the recipes a winterimmunity-boosting meal. Here in this blog, you will find 10 healthy soups to improve immunity in winter and ideas on how to find quality raw materials from reliable producers.
The body is more likely to be infected with colds, cough and flu in winter due to low temperatures and the decline in immunity. Soups are effective because they provide warm liquids to keep you hydrated, and they contain the necessary nutrients like vitamin C, vitamin A, zinc, andantioxidants. Immune-boosting winter vegetables and spices from nature include carrots, spinach, garlic, ginger and turmeric and many of these are naturally incorporated in soups. Soups are also simple to digest and thus are ideal for people who are recuperating after falling sick or those with low appetites. The other advantage is that it is flexible: you can make it according to your own diet, be it vegetarian, non-vegetarian, dairy-free, or high-protein.
Lets have a look at these 10 simple, flavorful soups packed with winter superfoods:
Lemon garlic broccoli soup is a light but potent immunity-boosting soup. Broccoli has vitamin C and vitamin K and contains antioxidants thatsupport immune and general health. Garlic isnaturally antibacterial and antiviral too, which can give the body a hand in fighting off the common bug. You canalso add a little lemon juice in a small portion for even more vitamin C and a cooler flavour that contrasts with the richness. Heat a little oil in a saucepan, saut the garlic and onion, add the broccoli, add the vegetablebroth and simmer until soft. Stir in lemon juice, salt and pepperonce combined. This soup should whet yourappetite and is a perfect light meal when accompanied with wholegrain bread.
Spinach tomatolentil soup is an Indian green stew with sour tomatoes and lentils are a protein pack. Spinach ishigh in iron, and the vitamin C and the folate in it help in making blood and strengthen your immune system. More greens, more vitamin C from the tomatoes, more antioxidants, including lycopene, and protein and fibre from the lentils that might keep you full for longer. Instructions: Cook the onions, garlic, & tomatoes in a skillet; stir in the rinsed lentils and the water or broth. Add thechopped spinach when the lentils are nearly done and cook a few minutes longer. Makeit smooth or chunky. This soup is good for lunch andwith a little salad.
Ginger carrot turmeric soup is a classic wintercomfort soup known for its warmth and vibrant colour. Carrots are high in beta carotene, whichgets converted to vitamin A in the body and is associated with maintaining eye health and immune function. The anti-inflammatory and antioxidant effects of turmericand ginger help calm the throat and digestive system. To make it, saut onions and ginger, add carrots and turmeric, sliced and pour broth until soft. Blend until smooth,season with salt and pepper. It can be improved upon with a little bit of olive oil or adash of yoghurt. The soup can beespecially comforting in the evening, when the cold is at its nastiest.
Kale and mushroom soup is a delicious and tasty meal and good for your health too. Beta-glucans found in mushrooms may help enhanceimmune function. Kale is high in vitamins including A, C, and K, and contains antioxidantswhich help prevent cells from becoming damaged. Saut mushrooms,onion and garlic, juices release. You can add chopped kale and vegetable broth andsimmer until the leaves are tender. You can leave thissoup broth or thicken up some of it. It is a great main course served witha side of brown rice or whole wheat toast.
Chicken bone broth vegetable soup is a winter staple for mosthomes. Collagen, minerals and amino acids found inchicken bones cooked for a long time may support joint and immune health. When eaten along with the vegetable components, such as carrots, celery and onions, this type of soup is a mealin and of itself. Preparation: Cook chicken bones in water withherbs and spices for a few hours to make a stock. Strain the broth and return to the pot; add thediced vegetables and chicken, and cook until the vegetables are done. Salt,pepper and herbs add to it. This dish is especially good when you are sick or just in need of somelight comfort food.
Beetroot ginger soup is healthy as wellas attractive. Beetroot contains antioxidants and natural nitrates, which may support improvedblood flow and energy. Ginger is warming as well and helps in digestion, so this soup is the best on colddays. To make this recipe, saute ginger and onions and then add beetroot that has been chopped into pieces and probably carrots or potatoes to make it more substantial, to cook with broth until it is soft. pure until smooth and season. Its colour is very bright red and can be served with a small portion of yoghurt or seeds to add more texture. The soup is a good option when one wants to have something special and at the same time healthy.
Cauliflower almond soup is a creamy but healthy choice without being dependent on dairy much. Cauliflower is rich in vitamin C, fibre and antioxidants, and almonds have healthy fats, vitaminE and add natural creaminess when blended. Another good place to begin: roasts or sauts small cauliflower, garlicand onion florets. Next, add the wet almonds and broth and cook untilall are tender. Blenduntil smooth and silky. This is truly decadent soup, but it is light and good foryou. It is a comforting dinner choice for anyone who has a comfort food craving but would prefernot to feel like they overate.
Sweet potato and spinach soup is fairly sweet, very creamy and nourishing. Sweet potatoes are high in vitamin A and fibre, which help boost yourimmune system and digestion. Again, spinach provides iron,vitamin C, and folate. Cook the onions and garlic as directed, add the sweet potatoes, brothand simmer until tender. Mix the mix and put the spinach and letit cook in the hot soup. Salt, pepper anda little nutmeg or cinnamon if you are a fan of warm spices. It is also achildrens and needy-adults favourite, as the flavour is mild but still pleasant.
Miso tofu seaweed soup adds a bit of Japanese taste to your winter menu and helps keep the gut healthy. Miso is a fermented paste composed of soybean good in probiotics that has the ability of maintaining a healthy gut, which is strongly related to good immunity. Tofu is rich in protein from plants, and seaweed offers mineralslike iodine and iron. Making this soup consists of heating the warm water or light broth and a spoonful or two of miso paste to keepits probiotics. Add cubes of tofu and small bits of seaweed and cook without boiling. It is an ideal light soup to take as a starter or a light meal to get something easy yet healthy.
Quinoa vegetable medley soup is a meal initself. Quinoa is a vegan and vegetarian item becauseit is a nutrient-rich seed which contains all the essential amino acids. When added to wide varieties of vegetables like carrots, peas, beans,and tomatoes, it contains an excess of vitamins, minerals and fibre. Start by sauting diced onions and garlic, then add your mixed veggies, rinsing quinoa andbroth. Cookuntil quinoa is fluffy and vegetables are tender. This is a hearty, colourful and nutritious soup that makes a complete meal and can be eaten at lunch or dinner on those busy days of winter, when one just wants a fast meal that is healthy too.
Healthy soups are one of the best cozy comfort foods to boost your immunity in the cold winter day and keep your meal light and easy. Our bowls are naturally rich in vitamins, minerals and antioxidants that help fight seasonalbugs with leafy greens, colourful root veg, lentils, herbs and spices. These 10 healthy soups are easy to make, stomach-friendly, andcan be easily modified to accommodate different preferences and dietary restrictions. Whileyou plan your winter recipes, also get the dependable suppliers and manufacturers of fresh vegetables, spices, lentils and broth ingredients through exportersindia. You can alwayshave good raw materials to make your good soups.
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