Immunity Boosting Soup with Beans (Vegan)
This immunity-boosting soup with beans is a variation of my mum’s soup that she served me one day. I loved it and felt so nourished. The reason I’ve called it immune-boosting is that it has ingredients like ginger, garlic, turmeric and kale in it.
The version that my mum made merely swapped the lima beans with brown lentils. I’ve used them because I wanted something a little more substantial and hearty. You can, of course, use pretty much any legume you like in this soup.
I find that generally when I make soup, I’ll be using up things that need to be eaten. This is the best way to do it I think! You can throw in pretty much anything.
How to make a healthy immunity-boosting soup
Let’s break down the ingredients that you’ll find in this soup and why they’re so good for you.
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Health benefits of ginger
- Can help with nausea and morning sickness
- It may reduce muscle pain and soreness
- Has been known to be a healthy anti-inflammatory
- Can assist in lowering blood sugars
- Has been known to reduce period cramps and pain
- It may help to reduce cholesterol
- The active ingredients in ginger can help to fight infections
- Can improve brain function
- It can also stimulate digestion
Health benefits of garlic
- It can combat sickness, including the common cold
- The active compounds can assist in reducing blood pressure
- It can balance out your cholesterol
- This superfood contains antioxidants that can help to prevent dementia and Alzheimer’s disease
- Consuming it can help your body detox from heavy metals
- It has certain compounds that have medicinal properties
- It may have significant antibiotic properties
Health benefits of kale
- It is rich in vitamins A, K, B6, B1, B2, B3, C, calcium, copper, manganese, magnesium, iron, phosphorus and potassium
- It is packed with antioxidants
- It can assist in lowering cholesterol
- It’s a wonderful all-round mineral source
Health benefits of turmeric
- An amazing anti-inflammatory
- It increases the antioxidant capacity of the body
- It has been linked to better brain function
- It has certain compounds that have medicinal properties
- Can assist in lowering your risk of heart disease
- Has been known to have benefits against depression
Using dried lima beans for this recipe
If you use dried lima beans for this soup recipe. Follow these instructions to get the right quantity of cooked beans.
- Place 1 ½ cups of dried beans with 5 cups / 1.25 litres of water in a bowl (one that is big enough for the beans to expand – double in size) and leave to soak overnight.
- The next day, drain and rinse the beans and add to a pot with 7 cups / 1.5 litres of water on high heat with a pinch of salt.
- Bring to a boil, then reduce slightly and cook for 45 minutes or until the beans have cooked through well.
- Drain and wash the beans before adding to the soup.
This is a great soup to eat when you feel rundown, need to warm up or are sick. Adding some more ginger, turmeric and garlic will help to pick your immune system up even more when you’re unwell.
Other recipes you’ll love:
- Vegan Miso Soup With Veggies & Noodles (Gluten-Free)
- Vegan Borscht (Beet Soup)
- Curried Crouton Chickpea Pumpkin Soup
- Red Lentil Soup (Vegan)
- Immune Boosting Lemon Ginger Tea (Vegan-Friendly)
If you try this recipe, let me know! We’d love for you to leave a comment and rating below. If you want to go that extra mile, tag us on Instagram or share your photo of the recipe on Pinterest.
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Immunity Boosting Soup with Beans (Vegan)
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4
Description
This nourishing immune-boosting bean soup is perfect for those cool winter days or when you’re feeling a little under the weather.
Ingredients
- ¼ cup / 60ml olive oil
- 1 red onion, diced
- 4 garlic cloves, minced or finely chopped
- 2 medium carrots, diced
- 2 teaspoons ginger, finely grated
- 4 cups cooked lima beans (canned is fine as well)*
- 1 teaspoon turmeric powder
- 6 cups / 1.5 liters vegetable broth (you can use this recipe or store-bought stock)*
- 1 small bunch of Tuscan kale, stems removed and roughly chopped
- Salt and pepper, to taste
Instructions
- In a large saucepan, heat the oil and onion on medium heat until the onion has slightly browned.
- Add in the garlic and cook for another 1-2 minutes, followed by the carrots, ginger, beans and turmeric cooking for a further 5-7 minutes.
- Once the ingredients are well combined, pour in the vegetable broth.
- Bring to a boil and simmer for 10 minutes.
- Add in the kale and season to taste.
- Once the kale softens a little, the soup is ready.
Notes
Lima beans: Use instructions earlier in the post if using dried beans for this recipe.
Broth: Alternatively add 1 teaspoon of powdered stock to 6 cups / 1.5 litres of boiling water. If you use my broth recipe, leave out the miso paste.
- Diet: Vegan
How many calories are there in a serving and what serving size? Thank you 🙂
Hi Anna,
The serving size is 4 (see above in the recipe card). I don’t provide nutritional information, however, you can check by using an app like Cronometer. For more information, please see this page.
Can I use Cannellini beans instead of Lima beans?
Yes, that would work as well! 🙂
We love this soup! I made this for some sick, non vegan family and they said they felt better after eating this! I’ll be making this today??
Yay! So glad you all enjoyed it 🙂
Simply delish! It has been a chilly spring here in Alaska and I’m suffering from a sinus infection. Made this soup last night and it was just what the doctor ordered! I doubled the recipe, added one can of coconut milk, and a teaspoon or so of curry powder. I felt better almost instantly!! Thank you! I’m having so much fun exploring your world:)
Oh that’s awesome Kelleigh! Thanks for sharing and hope you stay well 🙂
I just sprouted some lenlits this week which would make them totally not work for this recipe. But I only did part of a bag, so I think I will make this with the leftovers. Thanks for sharing.
You’re welcome 🙂 Hope you enjoyed it!
Thank you for your advice! I ended up precooking because I was too unsure. I didn’t have enough lentils so I used lentils and barley and the soup turned out great! And my husband was better in a few days and no one else got his cold. I’m making it again tonight we loved it so much! Thanks again!
Glad to hear you all enjoyed it!
I’m going to be making this for my sickies this evening. No lima beans on hand but plenty of lentils. I’d like to cook them with the rest of the soup to make things easier– any ideas how to do that? I guess I’m looking for your mum’s recipe! 😉 Thanks!
Hi Dawn, I hope I haven’t missed you in time for dinner! Normally, I soak and precook by beans and lentils. So when I want to use them they are ready. I would at least make sure that they have been soaked for a few hours first if they are dried. The cooking process will take much longer if you just add them in like that. I would say anywhere between 2-3 hrs of cooking (minimum). Hope that helps! 🙂
Thank you for sharing your fabulous recipe! This will be the first food I eat after my juice fast is over. 🙂
Awesome! I hope you enjoy it! 🙂
This recipe sounds amazing. I am a huge fan of lime beans! Not only do they taste awesome, but their also highly alkalising, which is even better if you’re trying to boost your immune system. I will be making this over the weekend for sure. Just before spring comes around. Thank you for this amazing recipe! I love your recipes, they’re all great!
Thanks so much for your lovely comment Maria! Have a wonderful weekend and enjoy the soup 🙂