Immunity Boosting Miso Soup

Kick us while we’re down Punxsutawney Phil, kick us while we’re down.  Here on the cape we are still digging out of a few feet of snow and you’re telling us to buckle up for another 6 weeks of winter!!!  Better boost our immune systems with my ultimate Immunity Boosting Miso Soup!

Immunity Boosting Miso Soup ~vegan, gluten free~

Immunity Boosting Ingredients:

Miso:  Made from fermented soy beans and contains “good” bacteria for a healthy gut.  Remember, health begins in the gut so boost up those bugs!  Miso lends a “salty” flavor and is also high in B vitamins.  Look for organic brands found in the refrigerated section of your health food store.

Ginger:  Fresh ginger root has been regarded as a healing food for centuries.  Not only does it ease tummy troubles, it also helps clear up congestion and may contain anti-bacterial compounds.  Plus, it adds a sweet and spicy flavor!

Seaweed:  Wakame flakes are used in this recipe and contain massive amounts of minerals such as  magnesium, iron and iodine…all essential for a fully functioning immune system.

Parsley:  Loaded with vitamin C, parsley contains even more C than oranges!  While studies are still undetermined whether or not vitamin C helps to prevent colds, it’s best not to become deficient!

Garlic:  Many swear by eating garlic raw when the first signs of the flu appear.  Garlic contains sulfur, which may contain anti-viral and anti-bacterial compounds.

Mushrooms:  Often thought of to be nutritionally void because of their lack in color however, this is not the case!  Mushrooms contain super powerful antioxidants, which keep inflammation low and immunity high!  They also contain the B vitamins riboflavin and niacin.

Immunity Boosting Miso Soup ~vegan, gluten free~

Immunity Boosting Miso Soup
makes 4 large servings
Recipe type: Main
Cuisine: Vegan
  • 1 tablespoon extra virgin olive oil
  • 3 cloves garlic, minced
  • ½ teaspoon fresh ginger root, grated
  • 2 cups mushrooms, sliced
  • 3 cups vegetable broth
  • 3 cups water
  • 1 tablespoon braggs amino acids or tamari
  • 1 tablespoon toasted sesame seed oil
  • 2 tablespoons miso paste (thinned out with a little water)
  • large handful of baby spinach
  • 1 cup julienne sliced carrots
  • ½ cup organic extra firm tofu, cubed
  • pinch wakame flakes
  • 3 scallions, thinly sliced
  1. Add olive oil or oil of your choice to a large soup pot over medium-low heat. Add garlic and fresh ginger root, sauté until fragrant. Add mushrooms and sauté until they release their moisture. Add broth and water and simmer on low for 30-45 minutes.
  2. Remove mushroom broth from heat and stir in bragg's amino acids, toasted sesame seed oil and miso paste. (before adding miso to soup, thin miso paste out by mixing with a little water in a small bowl)
  3. Before serving add spinach, carrots, tofu and wakame flakes to a bowl then add steaming broth on top. Garnish with scallions and serve with brown rice.

Immunity Boosting Miso Soup ~vegan, gluten free~

I recommend simmering the mushroom broth for at least 30 minutes to extract all the nutrients from the mushrooms.  However, if you are in a pinch you can decrease the simmer time!  Do not add miso paste to boiling soup as the high temperature will destroy the live enzymes and probiotics in the miso.

I like to serve this soup with steamed short grain brown rice that has been cooked with a little bit of coconut oil for added immune support.  Sprinkle with gomasio and pink sea salt for extra yumminess!

This soup can be served for breakfast, lunch or dinner and is totally kid-friendly!  Noah loves drinking miso broth, which makes me a happy mom!

Remember:  The immune system is just that…a system that needs to be balanced in order to run its best.  Creating this balance includes stress reduction, adequate sleep and healthy lifestyle habits such as exercise and being a non-smoker.

mushroom barley soup

This is my go-to soup.

 It’s so easy to make, comforting and healing.  The garlic and fresh parsley help boost the immune system to keep the flu away (fingers crossed!).

Surprisingly, parsley has a high content of nutrients, including vitamin C, folic acid and iron.  Juicing parsley and oranges together makes an excellent tonic for  preventing iron-deficiency anemia.  This is because, when eaten together, foods high in Vitamin C (ex. oranges) help the body absorb iron (ex. parsley).  Parsley also contains a high level of chlorophyll, which naturally boosts energy.  A few less known components of parsley include myristicin, limonene, eugenol and alpha-thujene, all of which have been shown to be powerful anti-cancer compounds.  (The Encyclopedia of Healing Foods)

Garlic…there isn’t enough time in the day to write about the incredible healing properties of garlic!  Garlic is one of the oldest medicinal foods in the world dating back 5,000 years.  The therapeutic qualities of garlic are thought to come from its sulfur-containing compounds, mainly allicin.  This compound is activated when garlic is chopped or crushed.  Many eat garlic raw to best reap the benefits of allicin.  Not only has garlic been shown to lower cholesterol levels and protect against cancer, it is also a very powerful infection fighter!  Allicin has been shown to protect against the common cold, stomach viruses, candida and the flu.  Eat your garlic today!

As you all know, I am a big fan of prepping food in the beginning of the week to have healthy meals all week-long.  I usually make a big pot of soup once a week, this recipe is one of my favorites.  This soup is great for dinner served with salad and a crusty whole wheat baguette or can be heated for a quick and healthy lunch at work.

mushroom barley soup ~vegan~

Mushroom Barley Soup

2-3 tablespoons extra virgin olive oil

1/2 red onion, diced

2 carrots, chopped

2 stalks of celery, chopped

1 cup mushrooms, chopped

3-4 cloves garlic, minced

4 cups vegetable broth

2 cups water

1/3 cup lentils

1/3 cup barley

1 bay leaf

1 sprig dried oregano (~1/2 teaspoon)

1/4 cup fresh parsley, chopped

sea salt and pepper to taste

-In a large soup pot, heat olive oil over medium heat.  Add onion and saute until translucent.

-Add carrots, celery, mushrooms and garlic, saute for 2-3 minutes stirring occasionally.

-Add broth, water, lentils, barley, bay leaf, oregano and bring to a boil.  Reduce heat and simmer for 30-45 minutes or until lentils and barely are tender.

-In the last few minutes of cooking, add the fresh parsley and season with sea salt and pepper as needed.


mushroom barley soup ~vegan~