Immune Boosting Veggie Stew

Tagged in: Recipes
Immune Boosting Veggie Stew

This soup is like a multi-vitamin in a bowl!

It’s got amazing anti-microbial, anti-viral and anti-inflammatory properties. It's high in antioxidants which are great for the immune system. It’s rich with vitamin c, beta carotene, calcium, potassium, vitamin K, B6 and iron. It also boosts the metabolism, balances blood sugar levels and is an excellent source of plant protein!


Serves 4

  • 1 - 2 tablespoon olive oil

  • 1 yellow onion, diced

  • 5 cloves garlic, minced

  • 1/2 teaspoon freshly grated ginger

  • 1 teaspoon turmeric

  • 1/2 teaspoon paprika

  • 1 tablespoon lemon juice

  • 1 large sweet potato, diced 1/2 inch cubes

  • 1 15oz can chickpeas, rinsed and drained

  • 1 cup red lentils

  • 5 cups vegetable broth

  • 1 cup kale, stems removed and torn into pieces (spinach also works)

  • 1 head cauliflower, roasted for garnish (instructions below)

  • 3 tablespoons chopped parsley for garnish

  • Salt to taste


1. In a large pot or dutch oven, heat the olive oil over medium heat for 1 minute. Add the onion and cook for 6-8 minutes, stirring occasionally.

2. Add the garlic and ginger and continue to cook for 1 minute until fragrant. Careful not to burn the garlic!

3. Add the turmeric and paprika and continue to cook for another minute.

4. Add the lemon juice, sweet potatoes, chickpeas, lentils, and vegetable broth and bring to a boil - reduce the heat to low and simmer for 15-20 minutes until the sweet potato is soft.

5. Add kale and continue to cook for 5 minutes until the kale has softened and wilted slightly. (if using spinach - it will cook faster.) Season with salt to taste.

6. Serve with a sprinkle of fresh parsley and roasted cauliflower to garnish.


  • 1 pound cauliflower, about 1 medium head, trimmed and cut into florets

  • extra virgin olive oil, to coat

  • sea salt and ground black pepper

1. Preheat oven to 375 degrees. Line a sheet pan with parchment.

2. Place the cauliflower florets on the pan and toss with 1-2 tablespoons of olive oil. Season generously with salt and pepper and toss gently until evenly coated.

3. Bake, turning or tossing once, until caramelized on edges and tender, 25 to 30 minutes. Serve warm or at room temperature. Great as a side dish or a garnish for soup and salad.