2 min read

Elderberry Ginger Immune Tonic Soup

Overhead shot of Elderberry Ginger Immune Tonic Soup plated appetizingly in a ceramic bowl
Immune-BoostingVeganSoup
Prep Time10 min
Cook Time30 min
Total Time40 min
Servings4

Ginger and elderberries build the backbone of this tonic-style soup, simmered slowly with shiitake mushrooms and turmeric so every spoonful carries a genuine dose of cold-season support. Fresh garlic and lemon round out the broth, giving it a bright, warming edge instead of the flat, watery taste most "immunity soups" settle for.

Ingredients

  • 1 tbsp olive oil
  • 4 cloves garlic, minced
  • 2 tbsp fresh ginger, grated
  • 1 tbsp fresh turmeric, grated (or 1 tsp ground)
  • 1 cup shiitake mushrooms, sliced
  • 2 carrots, sliced
  • 6 cups low-sodium vegetable broth
  • 3 tbsp unsweetened elderberry syrup
  • 2 cups kale, chopped
  • 2 scallions, green parts only, sliced
  • Juice of 1 lemon
  • 1/2 tsp black pepper
  • Salt to taste

Instructions

  1. Warm the olive oil in a large pot over medium heat. Add the garlic, ginger, and turmeric, and stir for about a minute until fragrant.
  2. Add the shiitake mushrooms and carrots, and cook for 5 minutes, stirring occasionally.
  3. Pour in the vegetable broth, bring to a gentle boil, then reduce to a simmer for 20 minutes.
  4. Stir in the elderberry syrup and kale, and simmer for another 5 minutes until the kale softens.
  5. Remove from heat, stir in the lemon juice, scallion greens, and black pepper. Season with salt to taste.
  6. Ladle into bowls and serve warm.

Nutrition Facts (per serving)

Calories 145
Total fat 5g
Total carbohydrates 22g
Dietary fiber 4g
Protein 4g
Sodium 310mg

Why This Is Good for Your Gut

Elderberries and turmeric bring polyphenols that support a balanced immune response, while shiitake mushrooms contribute beta-glucans linked to immune cell activity. Ginger and garlic add their own antimicrobial and anti-inflammatory compounds, and the fiber from kale and carrots feeds the beneficial bacteria that keep digestion running smoothly.

Keep a jar of this on hand during cold season and reheat a bowl whenever your body needs backup. Ginger is doing a lot of the work here — see Ginger: The Root That Calms Digestion Fast — and if soup season has you covered, try our Carrot and Ginger Soup next.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

Related reading
Share this article

Read next

Overhead shot of Roasted Tomato and White Bean Soup plated appetizingly in a ceramic bowl Roasted Tomato and White Bean Soup
Overhead shot of Egg and Avocado Snack Plate plated appetizingly in a wooden board Egg and Avocado Snack Plate FlexitarianLight SnackGluten-FreeVegetarian Prep Time10 min Cook Time10 min Total Time20 min Servings2 Soft-boiled eggs, sliced avocado, cherry tomatoes,... Overhead shot of Split Pea Soup with Turmeric and Carrots plated appetizingly in a ceramic bowl Split Pea Soup with Turmeric and Carrots VeganHeart-HealthyHigh FiberAnti-Inflammatory Prep Time10 min Cook Time40 min Total Time50 min Servings4 Split peas cook down into something... Overhead shot of Marinated White Bean and Herb Salad plated appetizingly in a wide clean plate Marinated White Bean and Herb Salad FlexitarianLight SnackHigh FiberVegan Prep Time10 min Cook Time0 min Total Time10 min Servings4 White beans marinated in olive...