Hearty Winter Immunity Stew

Ingredients (Serves 6)

Base Vegetables

• 1 tablespoon olive oil or avocado oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 3 carrots, chopped
• 3 celery stalks, chopped
• 1 large sweet potato, cubed

Immune-Boosting Ingredients

• 1 tablespoon fresh ginger, grated
• 1 teaspoon turmeric (or 1 tablespoon fresh grated)
• 2 cups chopped kale or spinach
• 1 (15 oz) can chickpeas, drained and rinsed
• 1 (15 oz) can diced tomatoes
• 4 cups vegetable broth
• 1 cup cooked quinoa (or add uncooked and increase broth to 5 cups)
• Juice of ½ lemon (immune-boosting vitamin C)

Herbs & Seasoning

• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 teaspoon sea salt
• ½ teaspoon black pepper
• Optional: pinch of cayenne for warmth

Optional Immune Enhancer

• ½ teaspoon smoked paprika

🍲 Directions

1. Sauté the aromatics:
   Heat oil in a large pot. Add onion, garlic, ginger, celery, and carrots. Cook for 5–7 minutes until softened.
2. Add spices:
   Add turmeric, thyme, rosemary, salt, and pepper. Stir well for 1–2 minutes to bloom the spices.
3. Build the stew:
   Add sweet potatoes, diced tomatoes, chickpeas, quinoa (if using uncooked), and vegetable broth.
   Stir to combine.
4. Simmer:
   Bring to a boil, then reduce heat, cover, and simmer for 25–30 minutes until vegetables are tender.
5. Add greens:
   Stir in kale or spinach and simmer an additional 5 minutes until wilted.  (If adding cooked quinoa - add here)
6. Finish with flavor:
   Stir in lemon juice. Adjust seasoning to taste.
7. Serve warm:
   Top with fresh herbs, avocado slices, or pumpkin seeds for added nutrients.

💚 Why This Stew Supports the Immune System

• Ginger + turmeric → fight inflammation and help the body fight viruses
• Leafy greens → packed with vitamin C, E, and antioxidants
• Sweet potato → high in beta-carotene for immune and lung support
• Chickpeas + quinoa → offer plant-based protein and minerals
• Bone-warming herbs → rosemary and thyme support respiratory health
• Lemon → boosts vitamin C and enhances detox pathways

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