Flu-Fighter Garlic Soup

Jump to Recipe

(from 31 reviews)
Flu-Fighting Garlic Soup

It’s that time of the year when almost everybody is sniffling and can be seen with a tissue box. Meat eaters have chicken soup as a magic potion to feel better and comfort themselves. So what’s the option for us vegetarians in times like this?

The answer is “stinking rose” aka immune booster garlic. Include it in your diet as much as possible to not only fight this year’s flu but also because it is an antioxidant, keeps your blood pressure under check, lowers cholesterol, and slows down the progress of cancerous cell growth to mention just a few.

I always make it a point to include a lot of garlic, especially in my soup recipes, so I was thrilled to see a soup recipe which actually highlights its flavor and benefits.

I found this recipe in the Vitality magazine. People in Canada, don’t forget to pick up a copy whenever you are in the library or any natural health food store.

Getting quality information about health and related issues for free should not be missed. I also learned from the article that it is best to consume garlic crushed and raw or when cooked minimally. That’s why crushed garlic is added just before serving in this soup recipe.

Because not everyone likes garlic flavor, I have mentioned that it’s optional, but I highly suggest including it as instructed in the recipe. Since I’m not a person who follows a recipe as it is, I used quinoa instead of lentils and included a good bunch of kale to boost the nutrition even more.


Flu-Fighter Garlic Soup Recipe

Prep TimeCook TimeMakes
15 Mins25 Mins5 Servings
Flu-Fighter Garlic Soup
4.9 from 31 reviews
Prevent cold, flu, and many other ailments by making this vegetarian garlic soup a regular at your house, even if you are an omnivore.
  • 3 tablespoons extra-virgin olive oil
  • 1 big onion, chopped
  • 5 cloves garlic, minced
  • 1 big carrot, finely chopped
  • 5 mushroom caps, finely chopped (I used cremini)
  • 1/4 cup coriander, finely chopped
  • 1/2 cup quinoa, rinsed
  • 1/8 teaspoon turmeric powder
  • 6 cups water or vegetable broth
  • salt, pepper and crushed red chili flakes to taste
Optional Ingredients:
  • 1 cup kale, finely chopped
  • 3 cloves garlic, minced
  • quinoa – lentils
  • kale – spinach, swiss chard
  1. In a medium-sized pan heat oil and saute the onions, turmeric powder, red chili flakes, and garlic. Add a little salt so that the onions will cook faster.
  2. Add the carrots, mushrooms, coriander, and fry for a few minutes.
  3. Stir in the rinsed quinoa and vegetable broth/water. Add more salt and pepper and cook for about 15-20 minutes until the quinoa is cooked. If you feel that the quinoa has absorbed a lot of water making a stew-like consistency add some more broth/water. Switch off the stove.
  4. Stir in the chopped kale and minced garlic if using. The heat will wilt the greens.
My Notes:
  1. Lentils can be used instead of quinoa; in that case, the cooking time would be about 35-40 minutes. Using a pressure cooker would reduce the cooking time.
  2. I used no-salt-added homemade vegetable broth. So used about 1.25 teaspoons of salt to the soup, which is reflected in the sodium content in the chart below. If you use store-bought vegetable broth the sodium content will vary.
Nutritional Information for 1 Serving
Calories: 196.6
Total Fat: 9.7 g
Saturated fat: 1.2 g
Unsaturated fat: 7.3 g
Cholesterol: 0.0 mg
Total Carbohydrate: 24.2 g
Sugars: 5.2 g
Dietary Fiber: 3.0 g
Protein: 4.2 g
Sodium: 650 mg
Potassium: 207.9 mg
Share it
Try this recipe, click a pic and hashtag it #egglesscooking - Proudly showcase your creations on Instagram, Facebook & Twitter!

Leave a Reply

Your email address will not be published. Required fields are marked *

Tried this recipe? Click on stars to rate:


  1. Cooking – Site Title

    […] Flu Fighter Garlic Soup […]

  2. Carly

    I have been making this soup for over 5 years now, and will probably be making it for the rest of my life. It’s the first thing I make when I begin to feel under the weather, and rely on it as my main source of nourishment as whatever illness I’m feeling runs its course. It’s warm and soothing on the sinuses, full of nutrients, and encourages me to drink water to help balance the strong and effective garlic flavour. It’s one of those things I can eat even when my appetite is suffering ❤️

    • Madhuram

      Thank you so much for your generous feedback, Carly.

  3. Helena Pontes

    Amazing recipe! I will do it again. Super easy and yummy.

    • Madhuram

      Thank you, Helena.

  4. Sara

    I love this soup soo much!!! It’s so simple yet so tasty! Definetley will be something I make regularly.

    • Madhuram

      Thank you, Sara.

  5. Helen

    I’ve been making this for about a year now – it’s one of my favourite recipes. I always have a few jars stashed in the freezer. So tasty!

    • Madhuram

      Thank you, Helen.

  6. Kirby

    I love this recipe one of the best simplest things I’ve ever made and I will make again and again!

    • Madhuram

      Thank you for trying the recipe and for the feedback, Kirby.

  7. Dimple Bhagat

    Delicious! I made this and substituted zucchini for the mushrooms as that it what I had in the fridge. Very versatile recipe. Don’t skip the garlic at the end as it adds so much flavour. Thank you so much, definitely making me feel much better.

    • Madhuram

      You’re very welcome, Dimple.