Winter wellness bowls: Best soups for immunity and strength

New Delhi: As the winter magic unfolds, all you crave is something warm that can help you keep cosy and boost immunity to survive the cold. There can be nothing more comforting than a bowl of soup that nourishes the body and the spirit. Beyond its soothing warmth, a well-crafted soup becomes an elixir of wellness, fortifying immunity, restoring energy, and offering a sense of calm after a long day.

Today’s wellness-minded people are turning to more healthy and mindful eating, and preparing food at home that is for the osul is one of the best ways to keep at it. Slow-simmered soups with seasonal produce, aromatic herbs and healing spices is all you need this season to feel good and healthy.

Soups for winter wellness

Turmeric-ginger lentil soup

Ingredients

• 1 cup yellow moong dal
• 1 tbsp ghee or olive oil
• 1 tsp turmeric powder
• 1-inch fresh ginger, grated
• 3–4 garlic cloves, minced
• 1 small onion, chopped
• 1 tomato, chopped
• 4 cups water or vegetable broth
• Salt and pepper to taste
• Fresh coriander for garnish
• Lemon juice (optional)

Method to prepare:

1. Rinse the lentils well and set aside.
2. Heat ghee in a pot, add garlic, ginger and onions; sauté until golden.
3. Add tomato, turmeric, pepper and cook until soft.
4. Add lentils and water/broth; bring to a boil.
5. Simmer for 20–25 minutes until the dal softens.
6. Adjust salt, squeeze a little lemon and garnish with coriander.
7. Serve hot for instant warmth and immunity.

Vegetable barley soup

Ingredients

• ½ cup pearl barley
• 1 carrot, chopped
• 1 potato, diced
• 1 cup spinach leaves
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tbsp olive oil
• 4 cups vegetable broth or water
• 1 bay leaf
• Salt and pepper to taste
• Mixed herbs (optional)

Method to prepare:

1. Rinse barley and soak for 15 minutes.
2. Heat oil, sauté garlic and onion until fragrant.
3. Add carrots, potato and bay leaf; cook for 3–4 minutes.
4. Add barley and broth; bring to a boil.
5. Simmer for 30–35 minutes until barley is tender.
6. Add spinach, salt, pepper and herbs; cook 5 more minutes.
7. Serve warm for a hearty, fibre-rich winter meal.

Spinach and garlic soup

Ingredients

• 2 cups fresh spinach
• 6–7 garlic cloves, roughly chopped
• 1 small onion, chopped
• 1 tbsp butter or olive oil
• 2 cups vegetable broth or water
• ½ cup milk or coconut milk (optional for creaminess)
• Salt and pepper to taste
• Nutmeg (a pinch)

Method to prepare:

1. Heat butter in a pan, add garlic and sauté until lightly golden.
2. Add onions and cook until soft.
3. Add spinach and cook until wilted.
4. Pour in broth and simmer for 5–7 minutes.
5. Cool slightly, blend until smooth.
6. Reheat, add milk, salt, pepper and a pinch of nutmeg.
7. Serve hot for an iron-rich, immunity-boosting dinner.

Winter soups are not only delicious but also have seasonal indulgence, they are nature’s way of helping you strengthen immunity, restore energy and embrace the flavours of winter for its warmth. Enjoying these soups on a chilly evening not only brings comfort but also empowers your wellness journey all winter long.