Immune Boosting Autumn Soup

By Judith Reid - Naturopathic Nutritionist -


Autumn is the time of year when the large soup pan comes out of the cupboard and, for the next few months, works its socks off helping to make lots of warming soups.

I confess that I’m hopeless at writing down recipes, although I have made a special effort here!! I usually tend to bung whatever I have in our vegetable box and adjust seasoning to taste as I go along.

Soup is one of the most digestible foods going, especially ideal for the elderly and those convalescing, but it’s equally appealing to those who enjoy a hearty bowl of yumminess, either to warm up after coming in from the cold or to insulate ready for a venture outdoors afterwards.

If you make up a large batch of soup, it’s easy to reheat for lunch so can be a great time-saver.

This recipe contains plenty of immune-boosting ingredients, including garlic, onion and anti-inflammatory turmeric and ginger.  It uses a lot of sweet vegetables, so I’ve balanced it out with onions, celery and kale, to prevent it from being sickly sweet.

A lot of the ingredients are orange, which makes it very autumnal. Pumpkin could be used (being more traditionally Halloween) but pumpkins can be hard to cut into, so much so that I have been known to threaten to take one outside and drive over it to crack into it!! (I didn’t and miraculously I still have a full quota of fingers!)


1 small finger of fresh turmeric, peeled and roughly chopped

2-inch piece of ginger, peeled and roughly chopped

2 large carrots, chopped

Medium butternut squash, peeled and chopped (you could use a small pumpkin here instead)

1 sweet potato, peeled and chopped

4 – 6 sundried tomatoes, roughly chopped

1 cup red lentils (pre-soaked for a few hours, but if you forget just throw straight in!)

1 fat clove garlic, minced

1 large onion, peeled and chopped

4 celery sticks, chopped

4 large leaves of Cavolo Nero, roughly broken up (remove stalks if not using a high-powered blender)

Freshly ground black pepper

Freshly ground Himalayan salt

Sufficient water to cover all the vegetables


  1. Prepare vegetables
  2. Place in large saucepan, cover with sufficient water and put the lid on. Bring to boil and then allow to simmer for about 40 minutes until the veg is nice and soft
  3. Blitz in a food processor until smooth-ish
  4. Season with a little more freshly ground black pepper and Himalayan Salt if required
  5. Pour into serving dishes (makes 4 hearty portions)

 Good accompaniments

I serve with:

  • Hummus – which can be stirred in to give a creaminess to the soup
  • A drizzle of homemade chilli oil. This gives the soup a bit of bite!! (Marinate fresh chillies in a bottle of olive oil for a few weeks, then use the oil to drizzle on dishes)
  • A few black olives
  • A side dish of freshly boiled short grain brown rice, which can be stirred in to bulk up the soup a bit more if required.

Enjoy 🙂

Judith Reid is a naturopathic nutritionist and passionate about all things natural, elephants, travel and dance. Judith’s philosophy in life is very much in taking personal responsibility for one’s own health and believes that living more naturally is common sense. To read more about Judith click here

For a natural immunity boost, combine a nutritious diet with extra support in the form of supplements and specialist ingredients and teas from our natural health shop

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