The Ultimate Immune Supporting Winter Broth

When the weather turns cold, there’s nothing more comforting than a nourishing bowl of broth. This simple recipe combines garlic, ginger and seasonal vegetables to create a warming base that supports both gut and immune health. 

Rich in phytonutrients, antioxidants and minerals, it’s light enough for sensitive digestion yet deeply restorative.

Whether you’re recovering from a cold, feeling run down, or just want a warming winter meal, this broth delivers both comfort and nutrition.

Why Garlic and Ginger Support Immunity

Garlic and ginger have been used in traditional medicine for centuries, and research now supports many of their benefits for immune resilience and inflammation regulation.

Garlic contains sulphur compounds such as allicin, which have antimicrobial and antiviral effects. Studies have shown that garlic may reduce the frequency and duration of common colds and support immune cell function. It also promotes the growth of beneficial gut bacteria, contributing to the gut–immune connection that underpins much of our immune strength.

Ginger provides bioactive compounds including gingerols and shogaols, which have antioxidant, anti-inflammatory and antimicrobial effects. Ginger may help regulate inflammation, support circulation, and ease nausea or digestive discomfort — all useful in winter when digestion can slow.

Together, garlic and ginger form a powerful pairing: one that not only supports immunity directly but also improves digestion, absorption and detoxification - processes central to immune and energy balance.

Ingredients

Serves 4–6

• 1 tbsp olive oil
• 1 large onion, finely chopped
• 3–4 cloves garlic, thinly sliced or crushed
• 1 thumb-sized piece fresh ginger, grated
• 2 carrots, sliced
• 2 celery sticks, sliced
• 1 courgette, diced
• 1 small leek, sliced
• 1.5 litres good-quality vegetable stock or bone broth (homemade or organic)
• Sea salt and black pepper, to taste
• Fresh parsley or coriander, to serve

Method:

1. Warm the oil in a large pan over medium heat. Add the onion, garlic and ginger, stirring gently for 3–4 minutes until fragrant but not browned.
2. Add the carrots, celery, courgette and leek. Sauté for another 5 minutes to soften the vegetables slightly.
3. Pour in the stock, then bring to a gentle simmer.
4. Cover and cook for 25–30 minutes until the vegetables are tender and the broth is aromatic.
5. Season with salt and pepper, then serve warm with chopped herbs.

This broth can be served clear, blended into a smooth soup, or used as a base for other dishes such as risotto, noodles or light stews.

Optional Add-Ins for Extra Nutrients

To make your broth more substantial or to target specific nutrition goals, try the following additions:

• For protein: Add shredded chicken, turkey or tofu.
• For gut health: Stir in miso paste or a spoonful of sauerkraut brine (after cooking, once the broth has cooled slightly to preserve beneficial microbes).
• For extra antioxidants: Add turmeric root with a pinch of black pepper to enhance absorption of curcumin.
• For healthy fats: Drizzle with olive oil or top with avocado slices before serving.
• For fibre and minerals: Add kale, spinach or seaweed in the final few minutes of cooking.

These simple tweaks can transform your broth into a complete, nutrient-dense meal - perfect for busy winter days or when your digestion needs gentle support.

Serving Ideas & Storage Tips

This broth keeps well in the fridge for up to four days and freezes beautifully. Batch-cook on a weekend and store portions in glass jars or freezer-safe containers for easy reheating.

Reheat gently on the hob rather than boiling to preserve nutrients and flavour. You can also use the broth as a base for:

• Poaching fish or chicken for a light, warming meal
• Cooking grains such as quinoa, rice or millet for added depth of flavour
• A soothing drink between meals to hydrate and comfort the digestive system

For those with sensitive digestion or recovering from illness, sip this broth slowly and mindfully. Its warmth and flavour can stimulate the vagus nerve, supporting digestion and calming the nervous system.

This simple recipe brings together everything your body needs for winter resilience: warmth, hydration, gentle nourishment and immune-supportive compounds. Or check out some of my other recipes here.