By Dr. Jennifer Forney, Forney Wellness Group, LLC

There’s a lot of cozy appeal as winter approaches in this chilly part of the world. Warm sweaters, crackling fireplaces, and festive meals that warm the soul. Among these are immune-boosting soups and stews.

These winter favorites aren’t just great for warming us up — they’re also packed with nutrients that help boost immunity, support digestion and gut health, and keep our bodies resilient through the cold and flu season. 

In this blog, we explore the great health benefits of seasonal soups and stews. I also share some of my favorite hearty, immune-supporting recipes to help you thrive this winter.

Why Winter Soups & Stews Are More Than Just Comfort Food

The winter spirit feels a lot like a Thomas Kincaid painting. Can’t you just picture a picturesque country home dusted in fresh snow, the faint light from a dining room where a family enjoys a lovely holiday meal?

On their table, almost certainly, are a selection of winter soups and stews. Made right, they’re so much more than just comfort food. The right combination of seasonal ingredients in a winter soup can work wonders for our immune system. As the cold air weakens the body’s defenses, a diet rich in vitamins, minerals and antioxidants is essential. 

Soups and stews allow us to pack these nutrients into one pot, infusing every spoonful with immune-supporting ingredients like garlic, ginger, leafy greens and bone broth. Let’s take a closer look at some of the superstar ingredients you can incorporate into your favorite soup recipes to keep your immune system in top shape in the cold of winter.

Key Immune-Boosting Ingredients

1. Garlic

Garlic has been used for centuries for its immune-boosting and anti-inflammatory properties. Packed with allicin, a compound known for its antibacterial and antiviral effects, garlic can support the immune system by helping the body fight off colds and infections.

2. Ginger

Known for its warming properties and anti-inflammatory benefits, ginger is a great addition to healthy winter soups and stews. It not only helps soothe sore throats and relieve nausea, but also stimulates circulation to help your immune system function more effectively.

3. Leafy Greens

Winter greens like kale, spinach, and Swiss chard are rich in vitamins A, C and K, along with essential minerals like iron and magnesium. These nutrients help strengthen the immune system, promote cell growth and protect against oxidative stress.

4. Bone Broth

Bone broth is a nutritional powerhouse containing collagen, amino acids and minerals. It’s gentle on the digestive system, helps repair the gut lining and supports overall immunity, making it a perfect base for any immune-boosting soup.

5. Turmeric

This vibrant yellow spice contains curcumin, a compound known for its powerful antioxidant and anti-inflammatory properties. Adding turmeric to your soups can help reduce inflammation, combat infection, and even improve mood during the darker winter months.

6. Mushrooms

Mushrooms, especially varieties like shiitake, maitake and reishi, are rich in beta-glucans, which enhance immune function by activating immune cells. Mushrooms also contain vitamin D, which helps boost immunity and is especially beneficial in winter when sunlight is scarce.

Immune-Boosting Winter Soup & Stew Recipes to Try

I can’t just leave you with the basic staples and ingredients to make a hearty, healthy winter soup or stew. Here are a few of my favorites!

1. Garlic & Ginger Chicken Soup

A warming classic with an immune-boosting twist, this soup is full of garlic, ginger, leafy greens and bone broth to keep your defenses strong.

Ingredients:

• 1 tbsp olive oil
• 1 yellow onion, chopped
• 4 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 2 carrots, sliced
• 2 celery stalks, sliced
• 4 cups bone broth or chicken broth
• 1 lb boneless, skinless chicken breasts
• 2 cups kale or spinach, chopped
• Salt and pepper, to taste

Instructions:

1. In a large pot, heat olive oil over medium heat. Add onion, garlic and ginger, and sauté until fragrant.
2. Add carrots and celery, cooking for an additional 5 minutes.
3. Pour in the broth and add the chicken breasts. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until the chicken is fully cooked.
4. Remove the chicken, shred it, and return it to the pot. Stir in the kale or spinach, season with salt and pepper, and serve hot.

2. Turmeric Lentil Stew

This vegan-friendly stew is packed with lentils, which are rich in protein and fiber, and turmeric to support immune function and reduce inflammation.

Ingredients:

• 2 tbsp olive oil
• 1 onion, diced
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 1 tbsp turmeric powder
• 1 tsp cumin
• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• 1 can diced tomatoes
• 2 cups chopped vegetables (like carrots and bell peppers)
• 2 cups spinach or kale, chopped
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, garlic and ginger, cooking until softened.
2. Stir in turmeric and cumin, cooking until fragrant.
3. Add lentils, broth, diced tomatoes and chopped vegetables. Bring to a boil, then reduce heat and let simmer for 20-25 minutes, or until the lentils are tender.
4. Stir in spinach or kale, season with salt and pepper, and enjoy warm.

3. Mushroom & Barley Soup

This hearty soup combines immune-boosting mushrooms with fiber-rich barley for a nourishing winter meal.

Ingredients:

• 2 tbsp olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 8 oz mixed mushrooms (shiitake, cremini), sliced
• 1 cup pearl barley, rinsed
• 4 cups vegetable or chicken broth
• 1 tbsp fresh thyme
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a large pot. Add onion and garlic, cooking until translucent.
2. Add mushrooms and cook until they soften and release their juices.
3. Stir in barley, broth, and thyme, bringing to a boil. Reduce heat and let simmer for 45 minutes to an hour, or until the barley is tender.
4. Season with salt and pepper and serve warm.

Tips for Making Winter Soups & Stews Even Healthier

But we’re not done just yet! Here are a few more tips to implement within your family’s healthy meal menu:

1. Add Fresh Herbs: Herbs like parsley, cilantro and basil contain antioxidants and help to detoxify the body. Add them fresh before serving for an extra nutrient boost.
2. Use Low-Sodium Broth: Store-bought broths can be high in sodium, so look for low-sodium options or make your own to better control your salt intake.
3. Top with Healthy Fats: A drizzle of olive oil or a spoonful of avocado can increase nutrient absorption and provide essential omega-3 fatty acids.
4. Include a Variety of Vegetables: Colorful vegetables provide a range of vitamins, minerals and antioxidants. Add seasonal veggies like squash, sweet potatoes and carrots for a nutrient-rich boost.

Wrapping Up: The Cozy Path to Winter Wellness with Healthy Soups

A warm bowl of soup or stew can be so much more than a winter comfort. It can be an incredible boost to your immune system, uplift your mood and fuel your body with essential nutrients. So, as the temperature begins to drop, consider whipping up one of these immune-boosting recipes to keep you feeling your best all season long.

At The Forney Wellness Group, we’re here to help you take a proactive approach to healthy eating and holistic wellness. I’m happy to help guide your nutritional transformation with simple, delicious recipes that support your overall well-being. Don’t hesitate to reach out for more health tips, recipe ideas, and personalized wellness guidance!