By Jennifer Whitmire, MS, MEd, MH, CHES, NEP

A functional, immune-supportive soup for autoimmune.

When I talk about food as medicine, this is the kind of recipe I mean.

This is functional food that works with the body instead of asking it to work harder.

This ginger–garlic soup is one I come back to again and again when inflammation feels close to the surface or the immune system needs support. It’s warm, mineral-rich, and easy to digest, which makes it especially helpful for autoimmune bodies.

In functional nutrition, we’re always asking the same question: What does the body need right now to feel safe enough to heal?

Very often, the answer is warmth, hydration, steady blood sugar, minerals, and foods that calm immune signaling.

This soup does exactly that.

Why This Soup Is Functional Food for Autoimmunity

Ginger and garlic form the foundation of this recipe, and both play important roles in immune regulation. Ginger supports circulation and digestive movement, which helps reduce stagnation and bloating that often accompany inflammation. It also has anti-inflammatory effects that are supportive without being aggressive.

Garlic supports immune balance and detoxification in a way that is much easier on sensitive guts than raw garlic. It provides immune-supportive sulfur compounds without overwhelming digestion.

The vegetables are chosen intentionally. Carrots add a gentle sweetness and beta-carotene, which supports immune communication and tissue repair. Mushrooms contain compounds that support immune modulation, which is necessary in autoimmune disease. Green beans or snap peas add fiber and minerals that support blood sugar balancing. Bok choy or napa cabbage provide glucosinolates that support detoxification pathways and gut integrity.

Adding white beans or tofu gives the soup enough protein to feel grounding and complete. Protein helps stabilize blood sugar and reduces stress hormone output, which is essential for calming immune activity.

Ginger–Garlic Vegetable Soup Recipe

Serves: 4

Prep time: 10 minutes

Cook time: 15 minutes

Ingredients

* 6 cups vegetable broth

* 1-2 tablespoons grated fresh ginger

* 2 cloves garlic, minced

* 2 carrots, sliced

* 3 green onions, sliced and divided

* 1 cup mushrooms, sliced

* 1 cup green beans or snap peas

* 2 cups chopped bok choy or napa cabbage

* 2 cups cooked white beans or tofu cubes

*2 cups spinach

* Sea salt, to taste

* optional, ½ teaspoon sesame oil

Instructions

Bring the vegetable broth to a gentle boil in a medium pot.

Add the ginger, garlic, carrots, whites of the onions, and mushrooms. Lower the heat slightly and simmer for 8–10 minutes, allowing the flavors to infuse and the vegetables to soften.

Add the green beans or snap peas, bok choy or napa cabbage, and the white beans or tofu. Simmer for another 5 minutes, just until everything is tender and bright. Sir in the spinach and cook 1 minute or until wilted.

Stir in with coconut aminos. Add a few drops of sesame oil if tolerated and top with the raw green tops of the green onions.

When I Recommend This Soup

I often suggest this kind of soup during flares, after travel, during seasonal transitions, or anytime someone feels inflamed but not hungry for heavy food. It works well as a light meal, a lunch, or even a dinner when paired with a salad.

This soup is also a good example of how food for autoimmunity needs to be supportive.

A Functional Perspective on Healing

Autoimmune disease is not a broken immune system. It’s a sign that the body has been under chronic stress and is trying to protect itself.

Food can either add to that stress or help reduce it.

Warm, mineral-rich, easy-to-digest meals like this one send calming signals to the nervous system, stabilize blood sugar, and support immune regulation. Over time, those signals matter.

Healing comes from creating the right conditions.

An Invitation to Go Deeper

If this way of using food resonates with you, I would love to support you inside The Culinary Healing Circle.

Inside the Circle, we focus on functional food for autoimmune health. We talk about why ingredients matter, how to build meals that support immune regulation, and how to nourish the body without overwhelm or extremes.

You can learn more here: www.culinaryhealingcircle.com 

Sometimes the most powerful healing foods are the simplest ones, made with intention and understanding.

Macros Per Serving (1 of 4) – with white beans (not tofu) and NO sesame oil.

Calories: ~205 kcal
Protein: ~12 g
Fat: ~2.5 g
Total Carbohydrates: ~35 g
Fiber: ~11 g
Net Carbs: ~24 g

Macros Per Serving (1 of 4) with tofu (not beans) and NO sesame oil.

Calories: ~205 kcal
Protein: ~12 g
Fat: ~2.5 g
Total Carbohydrates: ~35 g
Fiber: ~11 g
Net Carbs: ~24 g