Immune Boosting Curry

Going into the New Year with a strong immune system can really benefit you during cold and flu season. This recipe contains over 20 immune supporting nutrients including the immune boosting white ones!!  For a full list of nutrients and details, refer to the chart below. 

Servings: 4 – 6


  • 1 tablespoon coconut oil
  • 2 cloves of garlic, minced
  • 2 teaspoons minced ginger
  • 1 small onion, cut into chunks
  • ½ stalk broccoli, cut into florets
  • 1 medium bell pepper, cut into chunks
  • 1 medium heirloom tomato, chopped
  • 1 large carrot, sliced
  • 4 yellow baby potatoes, quartered
  • 1-2 tablespoons (depending on your spiciness preference) organic yellow curry paste. I used the Mekhala brand*
  • 1 cup water
  • 1 teaspoon maple syrup
  • Pinch of sea salt x2
  • One 14-ounce can of organic coconut milk
  • ¾ of a 14-ounce block of extra firm organic tofu

Optional: Seed ranch thai green hot sauce, thai basil, handful of curry cashews. 

* A good rule of thumb is to start with mild spiciness and then increase the amount slowly until you reach your desired spice level.  


  1. 1.Cook rice according to directions. 
  2. 2.Add sunflower oil to a medium to large soup pot. Heat over medium heat. 
  3. 3. Add garlic, ginger and onion. Sauté for 2 minutes, stirring frequently.
  4. 4. Add broccoli, bell pepper, tomato, carrots and baby potatoes to the pot. Sauté for another 2-3 minutes.
  5. 5.Add the curry paste and mix thoroughly. Saute for another 3 minutes, stirring frequently.
  6. 6.Add water, maple syrup and pinch of sea salt. Reduce heat to simmer and cook for 20 minutes or until vegetables are soft. To save time, you can cook this in an instapot.
  7. 7.While the vegetables are cooking, dice and saute the tofu in a medium sized pan with a pinch of salt for at least 10 minutes.  Flip tofu once ½ way through.
  8. 8.Add coconut milk and tofu to vegetable mixture.  Simmer for another 2-3 minutes. 
  9. 9.Serve over ½ cup of wild rice, black rice or red rice. 
  10. 10.Top with optional Thai basil, Thai green hot sauce or curry cashews. Enjoy!


IngredientsImmune boosting componentsBenefitsFun fact
ShallotsPungent sulfur compound known as alliumHelps prevent and treat colds, flus, fevers and coughs Applying a shallot solution to cold sores can significantly reduce their duration
GarlicPungent sulfur compound known as alliumIncreases your white blood cell count to fight infectionCut garlic at least 10 minutes before using it to significantly increase its allicin content
Lime juiceVitamin C and antioxidantsStrengthens your immune system and helps your body fight infectionSip on lime juice throughout the day to obtain the most benefits
GalangalVitamin C and antioxidantsMay reduce disease causing inflammation and protect against infectionCross between ginger and turmeric. Often used in Ayurvedic medicine
Thai dried chiliContains the compound capsaicin, responsible for its heatAnti-inflammatory properties – inflammation can affect your body’s immune responseSlightly raises our body temperature, which causes our immune system to spring into action
TurmericContains curcumin, a bright yellow compound responsible for its colorReduces inflammation and helps fight off infectionIt is a natural replacement for aspirin or ibuprofen
CorianderContains the antioxidants terpene, quercetin and tocopherolsImproves lung function and reduces respiratory inflammationIt gets it’s name from a stink bug because of the unpleasant odor the plant produces
FennelVitamin C, antioxidants, antimicrobial components and anti-inflammatory essential oils Reduces your risk of getting colds, coughs, flus and provides relief from these symptoms Fennel on its’ own has a licorice taste
CuminContains Vitamin C, Vitamin A, iron and essential oilsStrengthens your immune system by stimulating white blood cells. May provide respiratory supportCumin was used in the mummification process in ancient Egypt
CinnamonContains the plant compound cinnamaldehyde responsible for its flavor and smellInhibits the growth of viral infectionsCinnamon oil can rid your home of ants
ClovesRich in the phytonutrient beta-carotene and the compound Eugenol May reduce the risk of inflammation and protect against diseaseClove oil is often used to treat toothaches
OnionRich in antioxidants and compound alliumKeeps bacteria and viruses from attacking our cellsThe ones with the strongest flavor to make us cry are the richest sources of antioxidants
GingerContains phenolic and terbene compoundsKeeps viruses from attaching to our cells, which may prevent respiratory infections and help combat chills and feverYoung ginger does not have skin to peel
BroccoliRich in Vitamin CPlays a role in preventing and treating illness1 cup provides 100% of your daily recommended amount of Vitamin C
Red peppersExceptionally high in Vitamin CMay reduce the duration of an illness. Immune cells need Vitamin C to perform their tasks½ cup of red peppers provides more Vitamin C than an orange
TomatoesRich in Vitamin C, Vitamin A and the phytonutrient lycopene May ease inflammation and boost your immune systemTomatoes are technically considered a fruit, although we eat them as a vegetable
CarrotsContains anti-oxidant beta-carotene, a precursor to Vitamin AHelps prevent pathogens from infecting your bodyBaby carrots are made from larger thin carrots cut into pieces
PotatoesRich in the antioxidant Vitamin CHelps prevent cellular damage to bolster and support your immune systemPotatoes are grown in every single state in the U.S. 
Coconut milkContains a fat called lauric acidMay have antimicrobial (stops the growth of disease-causing microorganisms) and anti-inflammatory propertiesCoconut flesh is mixed with hot water to make coconut milk
TofuContains protein, antioxidants and zincYour immune system relies on protein to produce antibodies and other immune boosting cells to strengthen your immune system.  Zinc can lessen the duration of an illnessThe process of making tofu is very similar to making cheese

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