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St. Joseph's Health Centre Toronto

Immune-boosting soup

Load up on flu-fighting nutrients this winter by making this immune-boosting soup from our dietitian Fiona Bellefeuille. Enjoy!


  • 1 tbsp olive oil
  • 1 onion, chopped finely
  • 2 cloves garlic, minced
  • 1 stalk celery, chopped finely
  • 1 small bunch coriander
  • 1 tsp cumin
  • 4 cups low sodium stock (chicken or vegetable)
  • 1 can chopped tomatoes
  • 2 medium sweet potatoes, diced
  • 1 ½ cups red lentils
  • 2 handfuls of baby spinach
  • Salt and pepper
  • Greek yogurt for garnish


  1. Add oil to a large pan and heat on medium.
  2. Add onion, garlic and celery.
  3. Finely chop the coriander stalks and add them to the pan.
  4. Cook for 8-10 minutes, or until soft and golden, then add the cumin and continue cooking for another couple of minutes, stirring until combined.
  5. Add broth, tomatoes, sweet potato and lentils to the pan.
  6. Bring to the boil and then turn down to simmer for 25-30 mins, until the potatoes are soft and the soup has thickened (add more water if you feel it needs it).
  7. Stir in the spinach and season with salt and pepper.
  8. Finish by serving it up into bowls with a dollop of natural or Greek yogurt.


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