Pumpkin soup to the rescue!

Written by Lauren Graf   

Now that we’re just entering flu season — but still have a few weeks before the H1N1 vaccine will be made available — I have many concerned clients asking what they can take to boost their immune systems naturally. Getting the right nutrients can definitely improve your ability to fight infection, but I tend to prefer whole foods to supplements.

While there’s no one magical food that will provide a drastic boost in immune function, eating a wide range of antioxidant-rich fruits and vegetables has been shown to keep the immune system revved up. Antioxidants such as vitamins A, C, and E protect and repair cells from free radical damage. A build-up of free radicals in the body can interfere with immune function (in addition to promoting cancer growth). Beta carotene, a red-orange pigment and precursor to vitamin A, which is found in many fruits and vegetables — including pumpkin — may help increase the number of infection-fighting cells in our bodies. 

This soup is packed with delicious seasonal vegetables, making it a perfect fall comfort food. Plus it provides more than 100% of your daily needs for both vitamins A and C. So go ahead and enjoy this recipe — but always remember to wash your hands before eating, especially during flu season!

Pumpkin Kale Vegetable Soup

Serves: 8

Total Time: 1 hour


Ingredients:

• 1 pound canned pumpkin (13-ounce can)
• 4 cloves garlic, chopped
• 2 tablespoons olive oil
• 4 cups low sodium chicken or vegetable stock
• 3 cups raw kale
• 2 medium sweet potatoes, peeled and cubed
• 1 medium white onion, chopped
• 2 large carrots, chopped
• 1 large red pepper, chopped
• 2 celery ribs, chopped
• ¾ cup fresh or frozen corn
• 1 cup edamame
• ½ teaspoon salt
• ¼ teaspoon pepper
• ½ teaspoon nutmeg

Cooking instructions:

1. Pour the olive oil into a large saucepan and sauté the onion and garlic until tender.
2. Add the chicken or vegetable stock, potatoes, kale, carrots, celery, pepper, edamame and corn. Bring to a boil. Reduce heat, cover, and simmer for 25-30 minutes.
3. Stir in the pumpkin, salt, pepper, and nutmeg. Cook 5-10 minutes longer.

Nutrition Content:
Per serving (1¼ cup): 165 calories, 4 g fat, 0 g saturated fat, 27 g carbohydrate, 8 g fiber, 6.5 g protein, 230 mg sodium, 675 mg potassium (17% daily need), 29,480 IU vitamin A (590% daily need), 70 mg vitamin C (115% daily need)