Warm Autumn Soups for Immune Support

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As the weather cools and sniffle season sets in, few things feel as comforting or as nourishing as a warm bowl of soup. Autumn produce like carrots, broccoli, tomatoes, and sweet corn pack immune-supporting vitamins A, C, and antioxidants that help the body stay strong through seasonal changes. Whether you’re craving the zesty warmth of carrot ginger, the cozy comfort of a lightened broccoli cheddar, the fresh brightness of tomato basil, or the hearty sweetness of corn chowder, these wholesome recipes deliver both flavor and function, keeping you fueled, satisfied, and resilient all season long.

Carrot Ginger Soup

Bright, immune-boosting, and naturally creamy without dairy.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 1 ½ lbs carrots, peeled & chopped
• 1 tbsp fresh ginger, grated
• 3 cups low-sodium vegetable broth
• ½ cup unsweetened coconut milk (optional for creaminess)
• Salt & pepper to taste
• Squeeze of lemon juice

Instructions:

1. In a pot, heat olive oil over medium. Sauté onion until translucent.
2. Add carrots and ginger; cook 5 minutes.
3. Pour in broth, bring to a boil, then simmer 20 minutes until carrots are soft.
4. Blend until smooth. Stir in coconut milk and lemon juice, season to taste.

Tip: Garnish with a swirl of coconut milk and chopped parsley.

Lightened Broccoli Cheddar Soup

Creamy comfort with fewer calories and more protein.

Ingredients:

• 1 tbsp olive oil
• 1 small onion, chopped
• 2 garlic cloves, minced
• 4 cups broccoli florets
• 2 cups low-sodium vegetable broth
• 1 cup skim milk (or unsweetened almond milk)
• ½ cup shredded sharp cheddar cheese
• ½ cup plain Greek yogurt
• Salt, pepper, and pinch of nutmeg

Instructions:

1. Sauté onion and garlic in olive oil until soft.
2. Add broccoli and broth, simmer until tender (10–12 minutes).
3. Blend half the soup for a creamy texture, then return to pot.
4. Stir in milk, cheese, and Greek yogurt. Heat gently; don’t boil.
5. Season to taste.

Tip: Use sharp cheddar for maximum flavor with less cheese.

Tomato Basil Soup

Classic and comforting with no heavy cream.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 can (28 oz) crushed tomatoes
• 1 cup low-sodium vegetable broth
• ½ cup fresh basil leaves
• 1 tsp honey or sugar (optional, to balance acidity)
• Salt, pepper, and red pepper flakes to taste

Instructions:

1. Sauté onion and garlic in olive oil until fragrant.
2. Add tomatoes, broth, and seasonings. Simmer 15–20 minutes.
3. Stir in basil, then blend until smooth.
4. Adjust salt and add a touch of honey if needed.

Tip: Serve with whole-grain toast or swirl in Greek yogurt instead of cream.

Lighter Corn Chowder

Sweet, hearty, and creamy without heavy cream.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 celery stalks, diced
• 2 potatoes, peeled & cubed
• 3 cups corn (fresh, frozen, or canned)
• 3 cups low-sodium chicken or vegetable broth
• 1 cup unsweetened almond milk or low-fat milk
• ½ cup plain Greek yogurt
• Salt, pepper, smoked paprika to taste

Instructions:

1. In a large pot, heat olive oil and sauté onion and celery until soft.
2. Add potatoes, corn, and broth. Simmer 15–20 minutes until potatoes are tender.
3. Blend about half the soup for thickness, then return to pot.
4. Stir in milk and Greek yogurt, season, and warm gently.

Tip: Sprinkle with chives, paprika, or a few kernels of roasted corn before serving.