A Hearty Greens and Beans Soup for Cold and Flu Season

With the winter solstice behind us, the season invites more light and vitality into our homes. This adaptable soup is a nourishing staple during the colder months, designed to invigorate the mind and body while supporting immune and digestive health. High in fiber and protein, rich in micronutrients, and deeply satisfying, it offers a simple yet powerful way to help ward off colds and the flu.

Equally appealing is its ease: the recipe comes together largely in a single pot and requires minimal cooking equipment, making preparation and cleanup refreshingly straightforward.

While easily tailored to individual needs and preferences, the version presented here delivers a concentrated balance of flavor and nutrition in the following ways:

Protein to Support Immune Function

Each serving provides approximately 26–30 grams of protein, coming from chicken sage sausage, cannellini beans, and bone broth.

Protein is essential for antibody production, immune signaling, and recovery. A soft, savory soup makes it easier to meet protein needs without forcing large portions.

Alliums and Herbs That Support the Immune Response

Garlic, onion, and leeks are all members of the allium family. These foods contain sulfur-based compounds that help support normal immune signaling and reduce inflammatory stress.

Fresh herbs contribute more than flavor:

• Thyme and rosemary provide antioxidant compounds that help protect tissues during inflammation.
   
• Sage, traditionally used for throat and respiratory support, complements the soup’s warming, savory profile.
   

These ingredients don’t directly treat infections, but they support the body’s innate defenses and make the soup more therapeutic overall.

Why Lemon Juice Is Added at the End

Fresh lemon juice is a small addition that serves several purposes:

• It provides vitamin C, which supports immune cell function.
   
• It improves absorption of non-heme iron from beans and greens.
   
• It brightens flavor when taste and smell are dulled.
   
• It gently stimulates digestion when appetite is low.

Adding lemon at the end preserves both flavor and nutritional value.

Supporting the Gut–Immune Connection

A large portion of the immune system is associated with the gut. This soup supports that connection through:

• Prebiotic fiber from beans, leeks, onions, and artichokes
   
• Fermented foods such as miso and nutritional yeast
   
• Gelatin-rich amino acids from bone broth

Together, these help maintain gut barrier integrity during illness and stress. Each serving provides 11–14 grams of fiber, which also helps stabilize blood sugar and energy levels.

Fluids and Electrolytes Matter Too

Bone broth and beans contribute sodium, potassium, and fluid volume. This is particularly helpful during illness, when dehydration is common, and plain water may be unappealing.

Sodium content is moderate to high, depending on ingredients used, which is often appropriate during acute illness. Those needing lower sodium can adjust by choosing low-sodium broth or reducing added salt.

Nutritional Snapshot (Per Serving)

Approximate values:

• Calories: 430–470
   
• Protein: 26–30 g
   
• Fat: 20–24 g
   
• Carbohydrates: 38–42 g
   
• Fiber: 11–14 g

Food can’t replace rest, fluids, or medical care. But thoughtful nutrition can make illness easier to tolerate and recovery smoother. This soup is a practical example of how simple ingredients, used intentionally, can support the immune system when it’s under strain.

Immune-Supportive White Bean & Chicken Soup

Serves 6

Ingredients

Aromatics & Vegetables

• 1 whole bulb of garlic
   
• 2 leeks, green tops removed, thinly sliced
   
• 1 medium yellow onion, diced
   
• 5 oz fresh spinach (or frozen, thawed and drained)
   
• 1 (15 oz) jar marinated artichoke hearts, drained
   

Protein & Fats

• 16 oz fresh sage chicken sausage, casings removed
  • Optional: (one block of marinated tofu, or ½ cup of lentils)
• ½ cup raw cashews
   
• 2 Tbsp olive oil (for roasting and sautéing)
   
• Balsamic glaze for serving
   

Beans & Liquids

• 2 (15 oz) cans cannellini beans, drained and rinsed
   
• 4 cups chicken bone broth (low sodium if preferred)
  • Vegetarian broth options are also wonderful
     

Herbs, Seasonings & Fermented Foods

• 3 bay leaves
• 10 sprigs fresh thyme
• 1–2 sprigs fresh rosemary
• 1 tsp ground coriander
• 1 tsp of ginger (fresh or ground)
• ½ tsp red pepper flakes (optional); I add a tablespoon for extra circulation stimulation
• 1 Tbsp yellow miso paste
• 1 Tbsp nutritional yeast
• Kosher salt, to taste
   

To Finish

• Juice of 1 medium lemon (about 2 Tbsp)
• Toasted sourdough bread, for serving (optional)

Instructions

1. Roast the Garlic
   • Preheat oven to 400°F. Slice off the top of the garlic bulb, drizzle with a little olive oil, wrap loosely in foil, and roast for 35–40 minutes until soft and fragrant. Set aside to cool.
   • You can also prep your garlic in the same manner, but roast it in the air fryer at 400°F for 25 minutes.
2. Brown the Sausage
   • Heat 1 Tbsp olive oil in a large pot over medium heat. Add the chicken sausage and cook, breaking it up, until lightly browned and cooked through.
3. Sauté the Aromatics
   • Add the remaining tablespoon of olive oil to the pot. Drain the oil from your marinated artichokes and place them in the pan to brown for 3-5 minutes.
   • Chop the whites of your leeks and discard the green tops. Stir for 5-7 minutes to soften.
   • Add your onion with a pinch of salt.
   • Cook over medium heat for 6–8 minutes, until soft and translucent.
   • Add coriander and red pepper flakes (if using) and cook for 30 seconds.
4. Build the Soup Base
   • Add cannellini beans, bone broth, bay leaves, thyme, rosemary, and nutritional yeast to the pot.
   • Bring to a gentle boil, then reduce the heat and simmer uncovered for 20–25 minutes to allow flavors to meld and cashews to soften.
5. Build your cream base:
   • Pour boiling water over your raw cashews and let them sit for 10 minutes.
     1. Drain the water after soaking.
   • Blanch your spinach in boiling water for 2 minutes, then drain the water
   • Put your softened cashews, spinach, miso paste, and 1 cup of water into a blender.
   • Blend on high until smooth.
6. Finish the Soup
   • Stir in your cream base, add your fresh squeeze of lemon, and season to taste.
7. Serve
   •  Ladle into bowls and finish with a drizzle of balsamic glaze, if desired. Serve with toasted sourdough if appetite allows.

This soup is incredibly adaptable.

• You can make it vegetarian by substituting bone broth for vegetable broth and omitting the sausage.
  • Baked, marinated tofu is also an excellent substitute.
• You can also make it heartier by adding lentils during the simmer phase to increase the protein and fiber content.
•  The greens are highly interchangeable; a blend of spinach and basil, finished with toasted pine nuts, creates a pesto-like profile that layers beautifully into the soup.
• You can also add seasonal fruit to this soup before serving. A pop of pomegranate can add a wonderful burst of sour-sweetness and antioxidants that can support your mind and heart.

About the author: 

Jessica Mariluch, ND, PGY-1, is a first-year resident at Bastyr Center for Natural Health