The monsoon brings relief from the heat but also creates the perfect conditions for infections to thrive. Humidity and sudden temperature fluctuations weaken our natural defenses, while waterborne and airborne pathogens, like cold viruses, flu bacteria, and stomach bugs, spread more easily. This is why it’s crucial to strengthen immunity during this season.
Immunity-boosting soups are one of the simplest, most nourishing ways to protect your health. The rainy season often brings chills and dampness. Hot soups help maintain body temperature, soothe the throat, and provide instant comfort on gloomy days.
Ginger-garlic turmeric veggie soup
Ingredients:
1 tbsp olive oil
1 onion, chopped
4 garlic cloves, minced, 1-inch fresh ginger, grated
1 tsp turmeric powder or 1-inch fresh turmeric, grated
2 carrots, sliced, 2 celery stalks, chopped, 1 zucchini, diced
1 cup chopped spinach, 4 cups vegetable broth
Salt and black pepper to taste, Lemon juice (optional)
Method:
1. Heat oil in a pot. Saute onion until translucent.
2 .Add garlic, ginger, and turmeric; cook 1–2 minutes.
3. Add carrots, celery, zucchini, broth, salt, and pepper. Bring to boil.
4. Simmer 15–20 minutes until veggies are tender.
5. Stir in greens, cook 2 more minutes.
6. Finish with a squeeze of lemon juice.
Immunity Mushroom Miso Soup
Ingredients:
1 tbsp sesame oil
1 cup shiitake mushrooms, sliced
1 cup button mushrooms, sliced, 3 cups vegetable broth
2 tbsp white miso paste
1 tbsp grated fresh ginger, 1 cup baby spinach
2 green onions, sliced, A dash of chili flakes
Method:
1. Heat sesame oil, add mushrooms, sauté 3–4 minutes.
2. Pour in broth and ginger. Simmer 10 minutes.
3. Dissolve miso paste in a small amount of hot broth, then stir into the soup.
4. Add spinach and green onions, heat 1–2 minutes (don’t boil miso).
5. Sprinkle with chili flakes before serving.
Lemon Coriander Clear Soup
Ingredients:
1 tsp olive oil
1 onion, finely chopped
3 garlic cloves, minced, 1 green chili, slit (optional)
½ cup shredded cabbage, ½ cup grated carrot
4 cups clear vegetable stock or water
1 handful fresh coriander leaves, chopped
Juice of 1 lemon, Salt and pepper to taste
Method:
1. Heat oil, sauté onion, garlic, and chili.
2. Add cabbage and carrot; cook 2 minutes.
3. Pour in stock, bring to boil, simmer 10 minutes.
4. Add salt, pepper, and coriander leaves.
5. Remove from heat and stir in lemon juice.
Healing chicken bone broth soup
Ingredients:
2 cups homemade chicken bone broth (or store-bought unsalted)
1 cup cooked shredded chicken
1 celery stalk, chopped, 1 carrot, chopped
1 tbsp apple cider vinegar
1 tsp grated ginger, 2 garlic cloves, minced
Salt and pepper, Fresh herbs (parsley, thyme)
Method:
1. Combine broth, carrot, celery, garlic, ginger, and vinegar in a pot.
2. Bring to boil, reduce heat, simmer 15–20 minutes.
3. Add shredded chicken, cook another 5 minutes.
4. Season and garnish with fresh herbs.
Spicy tomato and bell pepper soup
Ingredients:
1 tbsp olive oil
1 onion, chopped
3 garlic cloves, minced
3 tomatoes, chopped, 1 large red bell pepper, chopped
½ tsp paprika, ½ tsp cumin powder
3 cups vegetable broth
Salt and black pepper, Fresh basil or parsley
Method:
1. Heat oil, sauté onion and garlic.
2. Add tomatoes, bell pepper, paprika, and cumin. Cook 5 minutes.
3. Pour in broth, bring to boil. Simmer 15 minutes.
4. Blend until smooth, reheat, season to taste.
5. Garnish with herbs.
Heavy, oily foods can burden digestion when humidity is high. Soups are light yet filling, helping your gut stay healthy, an essential part of immune function. Vegetable- and herb-based broths deliver a concentrated dose of immune-supporting nutrients like vitamin C, zinc, and antioxidants to fight infection. Ingredients like ginger, garlic, turmeric, and black pepper have antimicrobial and anti-inflammatory properties that act as natural defenders against seasonal illnesses.
