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  • Writer's pictureDr. Elly ND

Immune Boosting Autumn Soup

During cold & flu season, you can use this basic recipe as an immune-boosting foundation. Experiment with what’s in your pantry; add vegetables, beans and legumes that you and your family enjoy. You can find astragalus root in your local health food store, or Asian grocer.

Immune boosting soup


4 dried or 2 fresh shiitake mushrooms (immune stimulant)
1 large onion, chopped (antibacterial, antiviral)
4-8 cloves garlic, minced (antibacterial, antiviral)
2 tbsp ginger, grated (antibacterial, antiviral)
2 tbsp olive oil
8 cups water or organic chicken/bone broth
4 or 5 astragalus root sticks (immune support, antiviral)
6 cups vegetables, cut into bite-sized pieces (good choices are carrots, celery, sweet potatoes, squash, tomatoes, green beans, and zucchini)
1 pound firm organic chicken or organic tofu, cut into small cubes
1 cup brown or wild rice, quinoa, or sorghum
1/4 cup fresh parsley, finely chopped
1/4 cup fresh basil, finely chopped
1 fresh lemon, juiced


  1. Soak dried mushrooms in a cup of hot water for 10 minutes while preparing the soup.

  2. Sauté onion, garlic and ginger in oil in a large stockpot until softened.

  3. Add water or stock and astragalus and bring to a boil.

  4. Slice mushrooms and add with their soaking liquid.

  5. Add vegetables, grain and protein and simmer on low, covered, for 20 minutes.

  6. Remove from heat, add the lemon juice, basil and parsley.

  7. Cover and steep, off the heat, for 5 minutes.

  8. Remove astragalus sticks, eat and enjoy!


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