Immunity Recipes

Autumn Immunity Soup

This soup takes advantage of some pantry staples to create a simple, vegan, nourishing meal in minutes.  Inside this bowl of goodness, we find protein, fiber, vitamins A, C, E, and zinc.  The onion and thyme contain flavonoids, which impart immune benefits also.  All of these delicious components provide a hefty dose of nutrients to support proper immune support. 

Time                  30 minutes
Serves               4-6


  • 1 Tbsp. olive oilor ¼ cup water/broth
  • 1 large onion, diced
  • 4 – 6 cloves garlic, minced
  • 1 – 2 tsp. fresh thyme, chopped –or- ½ tsp. dried thyme
  • generous pinch of red pepper flakes, optional
  • 2-14 oz. cans pumpkin puree
  • 1 cup dried red lentils
  • 6 cups broth or water(or combo)
  • 1-2 cups baby spinach
  • salt & pepper, to taste
  • ¼ cup chopped parsley, to garnish
  • Pepitas or roasted chickpeas, to garnish



  1. Sauté:In a large Dutch oven or pot, heat oil/water over medium heat, add onion and garlic, sauté for 5 minutes. Add the thyme, red pepper flakes, salt and pepper, stir and cook 1 minute more until fragrant.
  2. Add remaining ingredients:Add the pumpkin, red lentils and liquids, bring to a boil, cover, to low and simmer at a gentle boil for 20 minutes.  Add baby spinach and cook for another 1-2 minutes. Soup is ready when the lentils are soft.
  3. Blend: If desired, using an immersion blender (or stand blender), puree the soup to desired consistency. Feel free to leave it a little chunky!  Stir in the fresh parsley or use it as a garnish when serving.
  4. Serve:Spoon into serving bowls and top pumpkin seeds, red pepper flakes, pepper and more fresh parsley.

Store: Leftovers can be kept in the refrigerator, in a covered container, for 5 – 6 days. To store longer, freeze portions in freezer safe containers or baggies for up to 2 – 3 months. Let thaw before heating.

Reheat: Warm the soup on the stovetop over low heat until warmed through or warm in the microwave at 30 second intervals, stopping to stir each time.