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Nutritious Immune Boosting Healing Garlic and Ginger Soup

Updated on January 9, 2016
Ivory Morgan profile image

Ivory is a nutritional enthusiast and enjoys cooking for health. I love using food as medicine.


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It's that time of year!

Sick season is here! Protect yourself or heal yourself by boosting your immune system with this delicious soup recipe. Perfect for those who like a bit of a spicy bite to their food. It will make your nose run! Literally. The healing effects of the combination of garlic, ginger, onion, and cayenne will clear your sinuses and have you feeling better in no time. The adventurous can double the cayenne. I promise it won't disappoint! Don't forget to squeeze a fresh lemon in your bowl before eating. This is a mouth watering must!

I keep this recipe on hand all winter and store it, individually portioned, in my deep freeze. When I feel a cold coming on, I throw it in a sauce pan heat it up and squeeze some fresh lemon on it. I genuinely feel like I am able to overcome my sicknesses faster. Many times, I find the next day I feel almost 100% again!

How Healing Soup Heals

  • Garlic helps your body to product T-cells, which fight viruses and stimulates your immune system.
  • Garlic improves circulation, aiding in toxin removal, and reduces stress by helping your adrenal glands produce less stress hormones
  • Always dice your garlic 10-15 minutes before you plan to cook your garlic. This breaks down the cellular walls
  • Onions possess quercetin, which breaks down mucus and helps to act as a decongestant
  • Ginger can aid in fever reduction, opens sinuses and improves circulation to help remove toxins
  • Cayenne possesses capsicum, helping to produce white blood cells in your lymphatic system to remove toxins. The beta carotene and antioxidants help to create healthy mucus membranes to fight off viruses
  • Chicken broth has the amino acid cysteine, a natural mucus thinner. This makes it easier to breath and get rid of excess mucus in the nose and lungs.

Cook Time

Prep time: 1 hour
Cook time: 45 min
Ready in: 1 hour 45 min
Yields: Roughly 4-6 medium portions of soup


  • 26 cloves of fresh peeled garlic
  • 26 cloves of unpeeled garlic, (roasting instructions below)
  • 1 tbsp olive oil
  • 2 tbsp organic grass fed unsalted butter
  • 1/2 cup chopped fresh ginger
  • 1/2 tsp cayenne powder
  • 2 cups diced onion
  • 8-10 sprigs fresh thyme (or 1 tsp Starwest Botanicals Organic Thyme Leaf Cut)
  • 1 can coconut milk (refrigerated), only the cream that forms at the top of the can will be used
  • 6 cups homemade chicken broth
  • 1 Fresh Lemon quartered, for serving
  • Optional for thicker soup: 2-3 tbsp gluten free all purpose flour

Cooking Instructions

  1. Start by roasting the garlic in the oven or toaster oven. (I use a toaster oven.) Place the 26 cloves of unpeeled garlic in a glass baking dish with 1 tablespoon of olive oil. Add 1/4 a tsp of pink himalayan sea salt and stir until garlic is well coated.
  2. Cover dish tightly with tinfoil and place into the oven/toaster oven for 30-45 minutes. The garlic should turn golden brown, but should not burn. Remove and set aside to cool.
  3. While the garlic is roasting, prepare your other ingredients. Peel remaining 26 cloves of garlic and dice them. (They do not have to be too small, as they will be blended, but it is important they are sliced to increase the healing properties by breaking down the cellular walls). Chop garlic and onions, and remove the herbs from the stalk of the plant.
  4. Add the butter to a saucepan heated over medium heat. When the butter begins to brown, add the onions, ginger and diced garlic. Sprinkle with salt to taste. Saute until the onions are translucent.
  5. Add the cayenne and fresh thyme. Saute for 2-3 additional minutes. If you prefer a thick and creamy soup, you can add 2-3 tablespoons of gluten free all purpose flour. Stir to coat.
  6. Add the homemade chicken broth. Bring the soup to a boil and reduce to a simmer for 20 minutes.
  7. Remove the soup from the plan and blend it in batches, until pureed. Add the pureed soup back to the saucepan.
  8. Add the coconut milk. Season with salt and pepper to taste. Serve the soup with a lemon freshly squeezed into the soup. This will help balance the kick from the cayenne.
  • This is meant to be a thin soup, it will not be thick and hearty.
  • Freeze the soup in individual portions so when you are sick you can pull it out of the freezer and thaw it.

© 2016 Healthy Habits


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    • Kristen Howe profile image

      Kristen Howe 20 months ago from Northeast Ohio

      Good tip Ivory. I'll keep it in mind.

    • Ivory Morgan profile image

      Healthy Habits 20 months ago

      haha, the chili powder is not for everyone, you can add just a tiny bit to give some depth to the soup, without getting the spicy kick!

    • Kristen Howe profile image

      Kristen Howe 20 months ago from Northeast Ohio

      Great recipe. I'll pass on the chili powder though.

    • Ivory Morgan profile image

      Healthy Habits 20 months ago


    • Jasmeetk profile image

      Jasmeet Kaur 20 months ago from India

      nice recipe