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An autumn immune boosting soup

As the seasons are changing we often start to feel a little under the weather. It takes awhile for our bodies to adjust, which is why it’s even more important to nourish the body so that it stays strong and well. This soup recipe will strengthen and restore immunity. Some of the key ingredients are;

Garlic which contains a huge supplies essential enzymes and antioxidants that perform all kinds of amazing feats in the body, including the healthy formation of bones and connective tissues, bone metabolism, calcium absorption, and proper thyroid function, just to name a few. Garlic also contains 17 percent of the daily value in vitamin B6, and 15% in vitamin C, while allocating good amounts of calcium, phosphorus, and selenium.

Numerous studies show garlic’s amazing health potential in nearly every area of the body, from removing heavy metals to the prevention of numerous ailments, such as the common cold, hardening of the arteries, and gangrene, destroying contaminants in baby formula, and even in slowing the aging process.

Lemon which not only supplies a healthy dose of vitamin C (1 lemon = 187% of the daily required dose!!), but are also a good source of thiamin, riboflavin, pantothenic acid, iron, and magnesium, and are an excellent source of fiber, vitamin B6, calcium, potassium, and copper, as well as folate and potassium.

Parsley which has a huge Vitamin K content – supporting healthy bones. Plus parsley has 3 times more Vitamin C than an orange!! Also high in Vitamin A (for healthy eyes) and iron (healthy blood) and fiber (healthy digestion). I’m only just starting my herbal medicine unit at the moment but this is what I call a superfood!!

Lentils are high in protein, fibre, folate and zinc. Zinc plays a particularly important role in maintaining immune function by preventing excess inflammation. It literally helps to put the brakes on a cold!

So lets get to this very simple recipe so you can get cooking, the vegetables I have used are just a guide – you can add / subtract whatever your fave soup vegetables are – this is just what I happened to have available today 🙂


Lentil, lemon and garlic soup 

1 cup of lentils – cover in boiling water while you cut everything up to start the softening process

100g butter (or can use avocado oil if you are vegan)

1 onion – diced

1 celery stalk – diced

1 carrot – diced

1 cup of brussel sprouts – cut in half

3 cloves garlic – i like to dice mine but you can use a garlic press

1 litre bone broth – i prefer chicken broth for this recipe but any would do. For bone broth recipe go here

1 tablespoon chopped parsley – stalks and leaves.

Juice of 2 lemons

salt and pepper to taste

  1. Melt the butter (or oil) in a stock pot over medium heat. Add the vegetables and garlic and saute until the onion is transparent and soft (about 3 minutes). Drain the lentils and add them.
  2. Add the broth and 2 cups of water then bring to the boil. Reduce the heat and simmer for around 30 minutes or until the lentils are soft.
  3. Stir in parsley and lemon juice just before you serve and season to taste with salt and pepper
  4. ENJOY !!

It’s as simple as that! I’d love to hear about your immune boosting food ideas, please leave a comment below if you have something to share 🙂


About Kerryn Nilsson-Linne: Kerryn is the director of West Coast Wellness, where she coaches clients to reduce stress, overcome addictions, eat well and relax more. Kerryn’s mission is to “encourage and inspire others to value their bodies and live a life they love”.




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