As the monsoon season arrives, it’s important to nourish our bodies with foods that boost immunity and keep us healthy. The following recipes are not only delicious but also packed with nutrients and spices known for their immune-boosting properties. From soups to savory dishes, these recipes will help you stay warm and healthy during the rainy days.
Turmeric Ginger Lentil Soup
Golden Immunity Boosting Lentil Soup
Ingredients:
- 1 cup red lentils
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground black pepper
- 4 cups vegetable broth
- 1 cup coconut milk
- 1 carrot, chopped
- 1 celery stalk, chopped
- 1 cup spinach, chopped
- Juice of 1 lemon
- Salt to taste
- Fresh cilantro, for garnish
Directions:
- Rinse the red lentils thoroughly and set aside.
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent.
- Add the minced garlic and grated ginger, and sauté for another 2 minutes.
- Stir in the ground turmeric, cumin, coriander, and black pepper, and cook for 1 minute to release the flavors.
- Add the rinsed lentils, vegetable broth, and coconut milk to the pot. Bring to a boil, then reduce the heat and let it simmer for 20 minutes.
- Add the chopped carrot and celery, and continue to cook for another 10 minutes, or until the vegetables are tender.
- Stir in the chopped spinach and cook for 2 more minutes, until wilted.
- Add the lemon juice and salt to taste. Stir well and remove from heat.
- Serve hot, garnished with fresh cilantro.
Prep Time: 10 minutes | Cooking Time: 30 minutes | Total Time: 40 minutes
Kcal: 250 kcal | Servings: 4 servings
Masoor Dal Tadka
Spiced Red Lentil Curry
Ingredients:
- 1 cup masoor dal (red lentils)
- 2 tablespoons ghee or vegetable oil
- 1 teaspoon cumin seeds
- 1 onion, finely chopped
- 2 tomatoes, finely chopped
- 2 green chilies, slit
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon garam masala
- 1 teaspoon coriander powder
- Salt to taste
- Fresh cilantro, chopped, for garnish
- 1 lemon, cut into wedges
Directions:
- Rinse the masoor dal under cold water until the water runs clear. Soak for 15 minutes.
- In a large pot, add the dal and 3 cups of water. Bring to a boil, then reduce the heat and simmer until the dal is soft, about 20 minutes.
- In a separate pan, heat the ghee or oil over medium heat. Add the cumin seeds and let them splutter.
- Add the chopped onion and sauté until golden brown.
- Add the tomatoes and green chilies, and cook until the tomatoes are soft.
- Stir in the turmeric, red chili powder, garam masala, and coriander powder. Cook for 2-3 minutes.
- Pour the cooked dal into the spice mixture, mix well, and simmer for 10 minutes. Add salt to taste.
- Garnish with fresh cilantro and serve with lemon wedges.
Prep Time: 10 minutes | Cooking Time: 30 minutes | Total Time: 40 minutes
Kcal: 210 kcal | Servings: 4 servings
Turmeric Milk (Golden Milk)
Immune-Boosting Turmeric Latte
Ingredients:
- 2 cups milk (dairy or plant-based)
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground ginger
- 1/8 teaspoon ground black pepper
- 1 tablespoon honey or maple syrup
- 1/2 teaspoon vanilla extract (optional)
Directions:
- In a small saucepan, combine the milk, turmeric, cinnamon, ginger, and black pepper.
- Heat over medium heat until the mixture is hot but not boiling.
- Reduce the heat and simmer for 5 minutes, stirring occasionally.
- Remove from heat and stir in the honey or maple syrup, and vanilla extract if using.
- Pour into mugs and serve warm.
Prep Time: 5 minutes | Cooking Time: 10 minutes | Total Time: 15 minutes
Kcal: 150 kcal | Servings: 2 servings
Spinach and Chickpea Curry
Vegan Spinach and Chickpea Delight
Ingredients:
- 1 tablespoon coconut oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon garam masala
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (14 oz) coconut milk
- 4 cups fresh spinach, chopped
- 1 tomato, chopped
- Salt to taste
- Fresh cilantro, for garnish
- Juice of 1 lemon
Directions:
- Heat coconut oil in a large pan over medium heat. Add the onion and sauté until golden brown.
- Add the garlic and ginger, and sauté for another 2 minutes.
- Stir in the turmeric, cumin, coriander, and garam masala, and cook for 1 minute.
- Add the chickpeas, coconut milk, and tomato to the pan. Bring to a boil, then reduce the heat and simmer for 10 minutes.
- Add the chopped spinach and cook until wilted, about 2-3 minutes.
- Add salt to taste and stir in the lemon juice.
- Serve hot, garnished with fresh cilantro.
Prep Time: 10 minutes | Cooking Time: 20 minutes | Total Time: 30 minutes
Kcal: 270 kcal | Servings: 4 servings
Moringa Drumstick Soup
Nourishing Moringa and Drumstick Soup
Ingredients:
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 1 teaspoon ground turmeric
- 2 drumsticks (moringa pods), cut into pieces
- 1 cup moringa leaves
- 4 cups vegetable broth
- 1 potato, chopped
- 1 carrot, chopped
- Salt to taste
- Fresh cilantro, for garnish
Directions:
- Heat olive oil in a large pot over medium heat. Add the onion and sauté until translucent.
- Add the garlic and ginger, and sauté for another 2 minutes.
- Stir in the ground turmeric and cook for 1 minute.
- Add the drumsticks, moringa leaves, vegetable broth, potato, and carrot. Bring to a boil, then reduce the heat and simmer for 20 minutes.
- Remove the drumsticks and scrape the pulp back into the soup, discarding the fibrous parts.
- Add salt to taste and cook for another 5 minutes.
- Serve hot, garnished with fresh cilantro.
Prep Time: 10 minutes | Cooking Time: 30 minutes | Total Time: 40 minutes