Immune-Boosting Astragalus Soup

As the weather turns cooler, our bodies benefit from extra support to keep the immune system strong. This immune-boosting soup combines traditional Chinese herbs and nutrient-rich vegetables to help prevent colds and support overall wellness.

The star ingredient, Astragalus root, has been documented to improve T cell activity, a key component of immune function. Increased T cells not only help prevent illness but may also support individuals with immunosuppressive conditions1.

Additional ingredients, like garlic and onion, contain allicin, a natural antimicrobial compound. Regular consumption has been shown to reduce the risk and duration of infections2. Shiitake mushrooms (Lentinula edodes) also contribute antimicrobial properties due to oxalic acid, effective against bacteria such as Staphylococcus aureus3.

This recipe is vegan and gluten-free, and the vegetables and spices can easily be adjusted to suit your taste preferences.

Ingredients (Serves ~6–8)

• 10 cups water

• 1 vegan, gluten-free vegetable bouillon cube

• 4 carrots, chopped

• 2 stalks celery, chopped

• 1 head broccoli, cut into florets

• 1 onion, diced

• 1 bulb garlic, minced

• 25 grams sliced Astragalus root

• 2 cups Shiitake mushrooms, sliced

• 1 bunch kale, chopped

• 1 tablespoon olive oil

• Ginger, turmeric, and cayenne to taste

• Salt and pepper to taste

Directions

1. Heat olive oil in a large pot over medium heat. Sauté the garlic, onion, carrots, celery, broccoli, and mushrooms until fragrant.

2. Add water and the vegetable bouillon cube. Bring to a boil.

3. Add the Astragalus root (consider using a tea ball or muslin bag for easy removal) and leafy vegetables.

4. Reduce heat and simmer for up to 2 hours. You can also prepare this in a slow cooker if desired.

5. Remove the Astragalus root.

6. Season with salt, pepper, turmeric, cayenne, and ginger to taste. Serve warm.

Tips & Variations

• Swap vegetables based on seasonal availability or personal preference.

• Add chicken and rice noodles for extra yumminess if not going for vegan.

• Leftovers store well in the fridge for 3–4 days and also freeze beautifully.

References

1. Wan, C. P., Gao, L. X., Hou, L. F., Yang, X. Q., He, P. L., Yang, Y. F., Zuo, J. P. (2013). Astragaloside II triggers T cell activation through regulation of CD45 protein tyrosine phosphatase activity. Acta Pharmacologica Sinica, 34(4), 522–530. doi:10.1038/aps.2012.208 ↩

2. Lissiman, E., Bhasale, A. L., & Cohen, M. (2014). Garlic for the common cold. The Cochrane Database of Systematic Reviews, 2014(11), CD006206. doi:10.1002/14651858.CD006206.pub4 ↩

3. Ganeshpurkar, A., Rai, G., & Jain, A. P. (2010). Medicinal mushrooms: Towards a new horizon. Pharmacognosy Reviews, 4(8), 127–135. doi:10.4103/0973-7847.70904 ↩