Tiffany Vargas
Fitness Trainer
NASM-CPT
As temperatures drop and the air turns crisp, few things hit the spot like a warm bowl of soup. Beyond comfort, soups can be powerful allies for your health, especially when they’re rich in immune-supporting nutrients and lean protein.
This season, think beyond creamy chowders or sodium-heavy canned options. Hearty soups that combine whole-food ingredients, immune-boosting vegetables, and satisfying textures fuel your body and boost overall health.
Whether you’re looking for soups for cold weather, protein-packed recipes, or simply a soup recipe for a cold day, the options below deliver comfort and nutrition in every spoonful.
How Hearty Soups Can Boost Health in Cold Weather
Colder months often mean less sunlight, lower physical activity, and increased exposure to seasonal illnesses. Nutrition plays a key role in how well your immune system functions.
According to Harvard’s School of Public Health, nutrients like protein, vitamin C, vitamin D, and zinc are critical for maintaining immune defenses and recovery (Harvard T.H. Chan School of Public Health, 2023). Warm soups provide a hydrating, and easily digestible way to get these nutrients—which is especially useful when your appetite dips or you’re feeling under the weather.
A hot bowl of broth also provides more than comfort. Chicken and vegetable soups, for instance, help hydrate the body and may even ease nasal congestion by delivering warm vapor directly to the respiratory tract (Irwin et al., 2018). In short: soups offer warmth, hydration, and nourishment; three essentials for thriving through cold, busy months.
How to Make Immune-Boosting Soups More Nutritious
To turn your average soup into a nutrient powerhouse, look for these elements that work together to support your immune system, promote recovery, and keep you warm from the inside out.
Adequate Protein
Protein supports immune cells, repairs muscle tissue, and keeps you satisfied longer. Lean chicken, turkey, beans, lentils, and tofu are excellent sources. Studies show that adequate daily protein intake enhances immune response and prevents muscle loss during colder, less active months (Calder, 2020).
Immune-Supporting Produce
Vibrant vegetables, such as carrots, kale, bell peppers, and sweet potatoes are packed with beta-carotene, vitamin C, and antioxidants that protect cells from oxidative stress (Maggini et al., 2018).
Healthy Fats and Complex Carbs
Olive oil, avocado oil, and legumes provide healthy fats that reduce inflammation, while beans and whole grains offer steady energy release.
Herbs and Spices
Garlic, turmeric, and ginger don’t just enhance flavor, they contain bioactive compounds that exhibit antiviral and anti-inflammatory effects (Batiha et al., 2020).
3 Nourishing Soup Recipes for Cold Days
Now, for the perfect soups to make and enjoy this fall and winter. Each of these recipes is balanced, protein-rich, and naturally comforting—ideal for meal prep or curling up after a long day.
1. Turkey, Lentil, and Root Vegetable Stew
Lentils and lean turkey combine for a double protein hit, while root veggies provide slow-digesting carbs and antioxidants.
Ingredients:
- 1 lb. (450 g) ground or shredded turkey breast
- 1 cup dried green or brown lentils, rinsed
- 1 medium sweet potato, diced
- 2 carrots, chopped
- 2 celery stalks, diced
- 1 yellow onion, chopped
- 3 garlic cloves, minced
- 1 tbsp fresh ginger, minced
- 1 tsp turmeric, 1 tsp smoked paprika
- 6 cups low-sodium chicken broth
- 1 cup chopped kale or chard
- 1 tbsp olive oil, salt and pepper to taste
Instructions:
- Heat olive oil in a pot; sauté onion, garlic, and ginger until fragrant.
- Add turkey and cook until browned.
- Stir in lentils, vegetables, and spices.
- Pour in broth; simmer 25 minutes until lentils are soft.
- Add kale, cook another 5 minutes, and season.
Macros (per serving, 1/6 of recipe):
≈ 350 kcal, 28 g protein, 35 g carbs, 9 g fat
Plant-Based Variation:
Replace turkey with 1 cup red lentils or crumbled tofu for similar protein.
2. Creamy Chicken, Veggie, and Wild Rice Soup
This soup delivers creamy texture without cream. Plus, it’s packed with vitamin-rich veggies and lean protein.
Ingredients:
- 1 lb skinless chicken breast, cubed
- 1 cup cooked wild rice
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 carrots, diced
- 1 cup mushrooms, sliced
- 1 cup chopped spinach or kale
- 1 tbsp olive oil
- 4 cups chicken broth + 1 cup water
- 1 cup unsweetened almond milk (or 2% milk)
- 1 tsp thyme, ½ tsp rosemary, salt and pepper
Instructions:
- Sauté onion and garlic in olive oil. Add chicken; cook through.
- Stir in carrots, mushrooms, and herbs.
- Add broth and rice; simmer for 20 minutes.
- Stir in milk and greens; cook 5 minutes more.
Macros (per serving, 1/6 of recipe):
≈ 320 kcal, 30 g protein, 32 g carbs, 8 g fat
Plant-Based Variation:
Replace chicken with 1 can chickpeas or cubed tofu; swap broth for vegetable stock.
3. Vegetarian Bean, Squash, and Kale Soup
Plant-based protein and fiber combined with carotenoid-rich squash for immune support in a bowl.
Ingredients:
- 2 cups diced butternut squash
- 1 can (15 oz) cannellini beans, rinsed
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tbsp olive oil
- 1 tsp cumin, ½ tsp chili powder
- 4 cups vegetable broth + 1 cup water
- 2 cups chopped kale
- 1 can (14.5 oz) diced tomatoes
- Salt, pepper, and ¼ cup plain Greek yogurt or coconut milk (optional)
Instructions:
- Sauté onion and garlic in olive oil for 2 minutes.
- Add squash and spices; cook 3 minutes.
- Add broth, tomatoes, and water; simmer for 15 minutes.
- Stir in beans and kale; cook another 5 minutes.
- Finish with yogurt or coconut milk if desired.
Macros (per serving, 1/6 of recipe):
≈ 280 kcal | 14 g protein | 40 g carbs | 7 g fat
Conclusion
Hearty soups are more than cozy comfort—they’re an easy, delicious way to support your immune system, stay satisfied, and keep your nutritional goals on track through colder months. Each of these soup recipes for a cold day balances protein, fiber, and nutrient-dense ingredients that nourish your body and mind. Whether you’re fighting off a seasonal cold, recovering after a workout, or simply seeking warmth after a long day, these bowls deliver everything your body needs to feel strong, comforted, and energized. It’s the perfect time to grab your favorite mug, simmer a pot this weekend, and give your body a little extra care, one nourishing spoonful at a time.
Note: As you design your diet and estimate your daily calorie count, keep in mind that the calorie count and macronutrient profile provided for our recipes may vary, based on specific brands you are using. You can use an online calculator and input your exact ingredients and weights to obtain a precise count.
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