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Home » Recipes » Soup Recipes

Flu-Fighter Garlic Soup

Modified: Sep 15, 2024 by Madhuram · 115 Comments.

4.95 from 35 votes
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Flu Fighter 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?

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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.

Suggested Reading: Tasty Cabbage Vegetable Soup Recipe

If you tried this Flu-fighter Garlic Soup recipe, please leave a 🌟 star rating and let me know how it went in the 📝 comments below!

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Recipe

Flu Fighter Garlic Soup

Flu-Fighter Garlic Soup

Madhuram
Prevent cold, flu, and many other ailments by making this vegetarian garlic soup a regular at your house, even if you are an omnivore.
4.95 from 35 votes
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Cook Time 25 minutes mins
Total Time 40 minutes mins
Course Soups
Cuisine Asian
Servings 5 People
Calories 172 kcal
Need To Convert Measurements?Check out the Baking Measurement Chart!

Ingredients

  • 3 tablespoons olive oil extra-virgin
  • 1 big onion chopped
  • 5 cloves garlic minced
  • 1 big carrot finely chopped
  • 5 mushroom caps, finely chopped, (I used cremini)
  • ¼ cup coriander finely chopped
  • ½ cup quinoa rinsed
  • ⅛ teaspoon turmeric powder
  • 6 cups vegetable broth or water
  • salt, pepper and crushed red chili flakes to taste

Optional Ingredients:

  • 1 cup kale finely chopped
  • 3 cloves garlic minced

Substitutions:

  • quinoa = lentils
  • kale = spinach or swiss chard

Instructions

  • 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.
  • Add the carrots, mushrooms, coriander, and fry for a few minutes.
  • 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.
  • 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.

Nutrition

Calories: 172kcal | Carbohydrates: 19g | Protein: 3g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Sodium: 1134mg | Potassium: 183mg | Fiber: 3g | Sugar: 2g | Vitamin A: 1056IU | Vitamin C: 6mg | Calcium: 56mg | Iron: 2mg
Did You Make This?Please leave a comment on the blog or share a photo on Instagram.

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Comments

    4.95 from 35 votes

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    All commentsI made thisQuestions
  1. Dee says

    October 15, 2018 at 11:48 pm

    5 stars
    Everyone in my household dislikes mushrooms so I kept them out.
    I doubled the recipe and added 4 red potatoes, which I let simmer in the stock for 15 mintues before adding the sauteed ingredients and a 16 oz can of corn. Added a pinch of smoked paprika in the pan.
    I used red lentils and allowed to cook for another 15 minutes. Added spinach at the end.
    So freaking amazing and I'm so glad I made a big pot. Thank you!!

    Reply
    • Madhuram says

      October 21, 2018 at 9:20 am

      Wow, that's awesome, Dee.

      Reply
  2. Rosna Begam says

    September 20, 2018 at 3:56 am

    I do not have lentils nor quinoa. Can i add macaroni instead?

    Reply
  3. susan rozar says

    September 11, 2018 at 1:25 pm

    I don't use oils -- think i can all this together in my InstaPot? Thoughts? thanks,

    Reply
    • Madhuram says

      September 30, 2018 at 7:22 pm

      I guess so, Susan.

      Reply
  4. Sara says

    September 06, 2018 at 11:14 pm

    Made this for my hubby and I tonight as we aren't feeling the best. Don't let the simple ingredients fool you this soup is very tasty and fast to make. The soup was delicious I loved the fresh coriander and tumeric. I added spinach and green sweet peas along with the carrots, onions and garlic. Bookmarking this recipe as I plan to make it in heavy rotation during the upcoming fall and winter (cold/flu) season.

    Reply
    • Madhuram says

      September 30, 2018 at 7:23 pm

      Thank you very much, Sara.

      Reply
  5. Phyl says

    June 12, 2018 at 7:47 pm

    Tonight I will be making this for the third time in two weeks. We all love it! I originally made it for an elderly friend who had a cold, and my family enjoyed it so much we keep making it. I used portobellos and the quinoa, with baby spinach. We doubled the carrots and mushrooms last time. Tonight I’ll be adding a roughly chopped head of broccoli with the carrots. Thanks so much for sharing the recipe!

    Reply
    • Madhuram says

      September 30, 2018 at 7:24 pm

      You're very welcome, Phyl.

      Reply
  6. Molly says

    March 15, 2018 at 6:08 am

    5 stars
    I have an excruciating sore throat today and not much energy for cooking but this soup came together without much effort and it is sooo delicious! I used homemade veggie broth, left out mushrooms, added extra carrots and used spinach at the end. It’s just spicy enough

    Reply
    • Madhuram says

      April 18, 2018 at 5:55 pm

      Thanks for the feedback, Molly.

      Reply
  7. Nanda says

    February 25, 2018 at 4:21 pm

    5 stars
    Wow! What a great recipe! I was looking for a recipe to make a soup for my daughter and found your recipe. Made this today and my daughter loved it .. so did my wife, son and I!
    Thanks so much for sharing your recipe!

    Reply
    • Madhuram says

      March 10, 2018 at 10:40 pm

      You're very welcome, Nanda.

      Reply
  8. Cassandra says

    February 16, 2018 at 3:44 am

    4 stars
    I basically followed the recipe except I used coconut oil, cabbage and a kale/ spinach mix, shiitake mushrooms and some mustard seed. I didn't have quinoa or lentils so I added whole wheat rotini noodles. Still got rave reviews. The turmeric and cilantro (coriander) made it taste similar to the Persian soup, ash.

    Reply
    • Madhuram says

      March 10, 2018 at 10:40 pm

      Thanks for trying the recipe, Cassandra.

      Reply
  9. Ricky says

    February 14, 2018 at 1:24 pm

    5 stars
    This soup is fantastic - currently using it to battle a cold and I already feel better. It tastes so good!

    I added ground coriander at the start rather than chopped coriander leaves, and I also squeezed half a lemon a couple of minutes before serving. I used three carrots, 10 cloves of garlic and 3/4 cup of quinoa. Overall, 5/5. Will definitely be making this again in the future.

    Reply
    • Madhuram says

      March 10, 2018 at 10:41 pm

      Wow! That's great Ricky. Thanks for the feedback.

      Reply
  10. Karina says

    January 21, 2018 at 11:28 pm

    5 stars
    I just made this soup today, it was so good!!! Even my meat eater husband liked it. I only put 3tbs of garlic since I wanted my 3 and 5 year olds to try it. They also ate it without a complaint. I added 1 potatoe and used lentils instead of quinoa, I squeezed some lemon at the end. Will definitely will make again. Thank you thank you!!!

    Reply
    • Madhuram says

      March 10, 2018 at 10:42 pm

      Lentils instead of quinoa is a good substitute, Karina. Thanks for trying this recipe.

      Reply
  11. Karina says

    January 21, 2018 at 8:37 pm

    Hi would this be too spicy for a 3 yr old and a 5 yr old? Thanks

    Reply
    • Madhuram says

      March 10, 2018 at 10:42 pm

      I guess you tried it already, Karina. Sorry for not getting back to you immediately.

      Reply
  12. MB says

    December 25, 2017 at 1:17 am

    5 stars
    It was delicious l will definitely make it again. I didn’t put carrots in it since l don’t liked them cooked. I also didn’t add the red pepper flakes.

    Reply
    • Madhuram says

      March 10, 2018 at 10:42 pm

      Thanks MB.

      Reply
  13. Darren Levine says

    October 11, 2017 at 6:52 pm

    5 stars
    Awesome. Made this yesterday pretty much to a T. The only modification i did was to only puree about half the solids so it still has lots of whole chunks. Great recipe!

    Reply
  14. SanDiegoRita says

    June 03, 2017 at 3:48 am

    5 stars
    So happy I came across this soup in a Google search! Omg, so simple, versitile, flavorful, and filling! I followed the recipe exactly, but added cauliflower that I chopped up and instead of kale I used baby spinach that I had. I tore up the spinach and placed it in the bottom of each bowl then added the hot soup on top. Kept it fresh and perfect! I don't like over cooked greens in soup. I did add extra garlic in the soup at the end. Saving this recipe for sure! Was so quick to make and I had all the ingredients already! Thank you for this wonderful? delicious healthy recipe!

    Reply
    • Madhuram says

      June 06, 2017 at 2:55 am

      Thanks for the feedback 🙂

      Reply
  15. Ashley Marie says

    March 29, 2014 at 2:04 am

    5 stars
    This was wonderful. I made a few changes: 1 tbsp coconut oil instead of 3 tbsp EVOO, upped the carrots by one, used a whole head of garlic and added corn and peas as well. Didn't use any optional ingredients, but served it with lemon wedges which complemented it nicely. Very delicious, very healthy and very comforting!

    Reply
  16. vanamala says

    February 07, 2013 at 5:13 pm

    Wow looks healthy and colorful tasty soup

    Reply
  17. Priya says

    January 30, 2013 at 1:13 pm

    Seriously i need a bowl full of this soup..

    Reply
  18. Kamini says

    January 28, 2013 at 8:20 pm

    OMG, this looks seriously too good. Thanks for sharing.

    Reply
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Madhuram's Eggless Cooking

Hi, I'm Madhuram!

Founder and Creator of Eggless Cooking, sharing my passion for eggless baking since 2008. Alongside my husband, who handles the tech and photography, we’ve created a trusted space for delicious egg-free and vegetarian recipes that anyone can enjoy.

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