Cold-Busting Soup

Ingredients

• About 1 tablespoon (15 ml)coconut or avocado oil
• 1 largeonion, chopped
• 1sweet potato, cut into small cubes
• 300 g (2 cups)cauliflower florets, cut into small pieces
• 3 clovesgarlic, minced
• 1.9 litres (8 cups)chicken stock, homemade if possible
• 1 teaspoon (5 ml)dried parsley
• 1 teaspoon (5 ml)dried thyme
• ¼ teaspoon (1.25 ml)cayenne pepper
• 1 tablespoon (15 ml)lemon juice
• ½ teaspoon (2.5 ml)sea salt
• ¼ teaspoon (1.25 ml)ground pepper
• 4 stemskale, deveined and torn into small pieces, or another leafy green
• A dashcinnamon

Instructions

1. 1

   Heat the oil

   Warm about 1 tablespoon of oil in a large soup pot over medium heat.

2. 2

   Soften the onion

   Add the chopped onion and cook for about 8 minutes, until soft and translucent.

3. 3

   Add the vegetables

   Stir in the sweet potato so it is coated with oil, then cook for about 5 minutes. Add the cauliflower, garlic, stock, parsley, thyme, cayenne, salt and pepper, and bring the soup to a boil.

4. 4

   Simmer the soup

   Reduce the heat and simmer for about 20–25 minutes.

5. 5

   Wilt the kale

   Add the kale and lemon juice, then cook for about 5 minutes, until the kale has wilted.

6. 6

   Finish and serve

   Stir in a dash of cinnamon and serve.

What is cold-busting soup?

This is a vegetable-and-stock soup in the American home-cooking tradition, with sweet potato, cauliflower and leafy greens in a savoury broth. The name reflects its warming, restorative feel rather than a promise that it can prevent or treat a cold.

Sweet potato gives the broth body, while lemon and a small amount of spice keep the flavour lively. The kale goes in near the end so it wilts without simmering for the full cooking time.

Nutrition and macros by portion

The nutrition label shows one serving as written: 134 calories, 8g protein, 16g carbs, 5g fat.

The sweet potato and other vegetables provide most of the carbohydrates, while the oil contributes fat and the chicken stock supplies some protein. For a more substantial plate, serve a bowl with chicken or beans on the side and a slice of bread if desired.

The key ingredients

Sweet potato: Cutting it into small, even cubes helps it soften during the simmer. The peel can stay on, as the recipe suggests, or be removed before chopping.

Stock: Chicken stock supplies the savoury base, so use one whose flavour you enjoy. The recipe also works with homemade stock if you have it available.

Build the flavour

Onion: Give it the full 8 minutes over medium heat, stirring as needed, until it turns soft and translucent. This gentle start helps make the broth taste rounded rather than sharply oniony.

Aromatics: Garlic, parsley, thyme and cayenne join the stock and vegetables before simmering. The lemon juice and dash of cinnamon are added later, keeping their distinctive flavours noticeable.

Check the vegetables

Sweet potato: The simmer takes about 20–25 minutes, but the best cue is tenderness. Test a cube with a fork; it should give easily before you add the kale.

Cauliflower: Small florets soften more quickly and are easier to eat by the spoonful. Keep the pieces similar in size so they cook at roughly the same pace.

Add greens at the end

Kale: Remove the tough stems and tear the leaves into small pieces before adding them. About 5 minutes of cooking should be enough for them to wilt into the soup.

Other greens: The recipe allows another leafy green in place of kale. Add it at the same late stage and cook just until wilted.

Serving ideas

Serve the soup hot in bowls, with bread or toast alongside if you want a more substantial meal. A squeeze of extra lemon at the table can brighten the broth.

For a balanced plate, pair a serving with a protein-rich side such as cooked chicken or beans, especially if the soup is the main meal.

Recipe notes & tips

• Cut the sweet potato into small, evenly sized cubes so it cooks at a consistent rate.
• Keep the pot at a gentle simmer after bringing the stock to a boil.
• Taste the stock before adding the full amount of salt, particularly if it is already seasoned.
• Remove the kale's tough stems before tearing the leaves into bite-sized pieces.
• Add the lemon juice near the end to keep its fresh, tangy flavour noticeable.

Variations

• Use vegetable stock: Swap it for the chicken stock for a meat-free version.
• Change the greens: Replace kale with another leafy green and cook it just until wilted.
• Adjust the heat: Reduce or omit the cayenne for a milder broth.
• Add beans: Stir in cooked beans for a heartier bowl.
• Boost the lemon: Serve with extra lemon juice at the table for a brighter finish.

Common mistakes to avoid

• Large sweet potato cubes: They may take longer to soften; cut them into small, even pieces.
• Rushing the onion: It may stay firm and sharp; cook it for about 8 minutes until translucent.
• Boiling throughout: The vegetables can break down more than intended; lower the heat once the pot boils.
• Adding kale too early: It can become overly soft; wait until the final 5 minutes.
• Over-salting the broth: Stock can already be salty; taste it before seasoning further.

How to store

Cool leftovers and refrigerate them in a covered container for up to 3 days. Reheat gently in a saucepan until steaming hot, adding a little stock or water if the soup has thickened.

Frequently asked questions