Winter puts our immune system to the test: lack of sunlight, accumulated fatigue, recurring colds… To support your body, nothing better than a diet rich in vitamins, minerals and antioxidants. Alexandra Murcier, dietician-nutritionist, shares three simple soup recipes full of benefits.
Carrot, ginger and turmeric soup: the anti-cold and anti-virus ally
This colorful soup is a concentrate of energy and protection. “Ginger and turmeric are both anti-inflammatory and antiviral.
explains Alexandra Murcier. Their association with carrots, rich in beta-carotene, supports the immune system and promotes beautiful skin even in winter.
To make it, the dietitian recommends a comforting aromatic base. “Brown onion, garlic and fresh ginger in a little oil. Add chopped carrots and turmeric, then cook for 25 minutes. Mix everything, season, and finish with a squeeze of fresh lemon, rich in vitamin C and ideal for boosting natural defenses.”
The result: a golden, slightly spicy soup, perfect for frosty evenings.
Broccoli, spinach, garlic and lemon soup: a shot of vitamin C
This intense green soup provides a real boost to the body. “Broccoli is an excellent source of vitamin C, although some is lost during cooking“, specifies Alexandra Murcier. Garlic, for its part, “stimulates the immune system”, while lemon “improves the absorption of iron contained in spinach”.
To prepare it, brown a little garlic in oil, add the broccoli and a few chopped potatoes, then cook for 20 minutes. Add the spinach at the end of cooking.just two to five minutes to preserve their nutrients“, recommends the specialist.
“Mix and add the lemon juice last to preserve the vitamin C as much as possible“.
A green, light and invigorating soup, ideal after a cold day.
Coral lentil, tomato and spice soup: the most nourishing
To finish, make way for a rich and comforting soup, perfect for long winter evenings. “Red lentils are an excellent source of plant-based protein, and our immune system needs it to function properly. underlines Alexandra Murcier. “They also provide iron, a mineral essential for the proper functioning of natural defenses.“.
To prepare it, nothing could be simpler: “Brown garlic, onion and spices, add the coral lentils and tomatoes, then cook for about 25 minutes. advises the dietician. “You can add turmeric, a natural anti-inflammatory, and blend the soup if you prefer a smooth texture.
This recipe, inspired by oriental flavors, combines pleasure, satiety and benefits for immunity. In short, these three soups concentrate everything your body needs in winter: vitamins, minerals, fiber and above all, warmth. To be enjoyed without moderation to strengthen your immunity and keep your spirits up until spring.