Immunity Soup

Immunity Soup |
When I was growing up and came down with a stuffy nose, chicken soup from the can seemed to make me feel better. But those same mushy noodles and few bites of chicken don’t seem to satisfy any more. I crave something spicy to unclog my sinuses and warming spices like garlic and ginger to soothe my throat.

So a few days ago when I was beginning to feel under the weather (and knowing my family would be catching the same unpleasant symptoms soon enough,) I whipped up this simple soup with as many ‘immunity ingredients’ as I could think of:

  • Fresh herbs and veggies chocked full of antioxidants
  • Beef rich in protein and zinc – Zinc has been shown to help shorten the length of colds, and chapped noses and inflamed throats need protein to repair
  • Ginger and garlic to soothe sore throats
  • Spicy jalapeno pepper to unclog stuffy noses
  • Vitamin C rich lime juice rich in vitamin C to help heal

Immunity Soup |


Immunity Soup

Fight off the flu, colds and winter blues with this immunity soup brimming with nutrients from ginger, garlic, lime juice, jalapeno peppers and more!

  • Author: by Serena Ball, RD


  • 1 teaspoon canola oil
  • 1 medium onion, about 1 cup
  • 1 inch-square piece of fresh peeled ginger, thinly sliced
  • 2 cloves garlic, sliced
  • 1 can (14 to 14 ½ ounces) fat-free, less sodium chicken broth
  • 8 ounces lean ground beef
  • 2 tablespoon fresh lime juice
  • Toppings:
  • Fresh parsley or cilantro, chopped
  • Shredded carrots and/or bean sprouts
  • 1 jalapeno pepper, seeded, chopped
  • Cooked brown rice


  1. Heat oil in large stock pot over medium heat. Add onion; cook 3 to 5 minutes until onion is tender, stirring occasionally.
  2. Add ginger and garlic; cook and stir one minute.
  3. Pour in chicken broth and 3 cups water; turn heat up to high. While water comes to a boil, pinch ground beef into teaspoon-sized free-formed meatballs and place on a plate.
  4. When soup is boiling, slide in meatballs. Stir well, and simmer 3-4 minutes until meat is cooked through.
  5. Stir in lime juice and serve with toppings.

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We’re Serena & Deanna, two dietitians who love food as much as you do!  

We're also moms and business owners who share our family recipes, healthy kitchen hacks and nutrition adventures while keeping it real in the kitchen with you.

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