Fall Vegetable Soup (immune strengthening soup)

As the days start to get colder and temperatures start to drop, it’s time to start thinking of warming dishes in order to acclimate to the weather. This warming vegetable soup recipe is good for your “meatless Mondays” (or non-meat eating days), will ward off any cold that’s trying to enter your body, and will strengthen your immune system, keeping you warm and nourished.


Potatoes (gold)
Cherry Tomatoes
Can of diced tomatoes (low sodium)
Red Onion
Cayenne pepper
Red wine vinegar
Olive oil
Salt & pepper to taste
*If you want more protein, you can add a can of kidney beans.


  1. In a big pot, heat a generous amount of olive oil on medium heat.
  2. Add minced garlic, minced ginger and sliced red onions. Saute for about 2 minutes, stirring frequently.
  3. Add spices of turmeric, cumin, coriander and cayenne pepper to create your flavor base. Stir frequently until olive oil is coated in spices (you may need to add more olive oil as needed). Let simmer for about another 2-3 minutes.
  4. Add diced gold potatoes.  Stir and simmer for 5 minutes.  Cover with lid, stirring frequently.
  5. Add diced carrots and cherry tomatoes.  Cover with lid, stirring frequently.  If the oil starts to dry, add more.  You can also add splashes of water to keep the potatoes and carrots moist.  Do not char the potatoes and carrots.
  6. Add one can of low sodium diced tomatoes, a tablespoon of red wine vinegar, and half a cup of water (or low sodium vegetable broth if you want more flavor).   Increase to medium-high heat.  Cover and let simmer for 5-10 more minutes, or until you are able to poke a fork through the potatoes (you want them to soften, but not get mushy).
  7. Reduce heat.  Add chopped celery and kale.  Cover and simmer for another 3-5 minutes.
  8. Add salt & pepper to taste.

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