Flu Buster vegetable soup is full of delicious, antiviral goodness. It will help to chase the sickness right out of your body, while filling you up with healthy veggies!

Are you sick of being sick yet?  Or sick of your kids being sick?  I am.  Let’s see – pink eye, cold and ear infection, another cold and ear infection, pinkeye, double ear infection, cold again.  Yeah, I am pretty much over it.  It has definitely been a soup-y kind of winter.  Especially a soup full of all kinds of delicious antiviral goodness! It’s my “Flu Buster” Vegetable Soup recipe.

Well, I can’t guarantee this will cure you, but a steaming mug full of veggies and vitamins that tastes amazing certainly can’t hurt.  And in this terrible winter with the flu and all kinds of other viruses and bacteria running rampant, I thought I would bring you a special recipe for Mama Mondays.  This recipe, with just a few tweaks, is from my foodie friend Nisreen at My Foodie Universe .

I am also bringing this to you as part of the Recipe Redux.  As a reminder, the Recipe Redux is a recipe challenge and blog hop started by registered dietitians, with a focus on DELICIOUS and nutritional foods.  Yes, eating healthy can be tasty!  And that is what all of the participants are here to show you.  Each month there is a theme, and we all post our takes on the theme on the 21st of each month.

This month, the theme was “Prediction in a Pot”, and we were asked to look at the food trends predicted for 2013, then use one or more of them in a soup, stew, slow cooker, or other one pot meal.  I read that one of the food trends for the year is to put vegetable center stage in a meal, and one of the trendiest veggies for 2013 is expected to be cauliflower.  Combine these two trends with what is shaping up to be a flu season of epidemic proportions, and I think this soup is perfect for the occasion.

The only changes to the original flu buster soup recipe are to use a bit less garlic (my pregnancy heartburn can’t handle it) and ground turmeric instead of turmeric root. Also, for more fiber and nutrients, I didn’t peel the potatoes or carrots.

Flu buster soup is smooth and creamy, without using any actual cream.  There is a bit of heat (which you can adjust with the amount of cayenne you use), and I personally like to balance the spice with a little dollop of Greek yogurt.  With the addition of garlic, onions, ginger, and turmeric, it is sure to help fight anything that is attacking your immune system.  And, even if it doesn’t, the heat will help clear the sinuses!  The three of us thought it was quite delicious, and I was so happy to see my boys happily devouring their veggies!!

A delicious, creamy vegetable soup without any cream, packed with lots of antiviral goodness.


  • 1 T olive oil
  • 1/2 small onion, chopped
  • 2-3 cloves garlic, peeled and minced
  • 1/4 t ground turmeric
  • 1 t peeled, diced ginger root
  • 2 small potatoes, chopped (peeled, if you like)
  • 1/2 head of cauliflower, chopped
  • 1 medium zucchini, chopped
  • 2 large carrots, chopped
  • 2 stalks of celery, chopped
  • salt and pepper, to taste
  • juice of one lemon (about 2 T)
  • 4 c vegetable and/or chicken broth
  • 1/4-1/2t cayenne pepper
  • Greek yogurt, if desired, for serving


  1. In a large pot, heat the olive oil over medium heat.
  2. Saute the onion, garlic, ginger, and turmeric for a few minutes, until onions start to soften and become translucent.
  3. Add the remaining veggies, and salt and pepper, and saute for several minutes longer.
  4. Pour in the lemon juice, and stir to coat the vegetables.
  5. Add the broth, cayenne and additional salt and pepper, if desired bring to a boil, cover and boil for 10-15 minutes, or until the veggies are soft.
  6. Use an immersion blender, or add the contents of the pot to a blender of food processor (in portions, if needed, based on the size of your blender), puree until smooth and creamy.
  7. Return the soup to the pot, and heat through.
  8. Serve with Greek yogurt, if desired.

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