Soup For When You Are Sick
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Soup For When You Are Sick

Serves: 4 | Total Time: 20 Minutes

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This get will soup recipe was born while I suffered through a bad bout of bronchitis in – of all seasons – summer!

Bronchitis in summer may seem like an odd occurrence, but it can happen. The last thing you feel like doing while sick is cooking (especially in the hotter months) but cooking is necessary if you want a good soup for when you are sick.

The good news is that this healing soup is easy to make and only takes 20 minutes if you keep a few items on hand.

The four healthy ingredients for sickness that make this a perfect soup for healing colds and flu are:

  • cayenne pepper
  • dried wakame
  • sesame oil
  • garlic
  • (Garlic with the skins left on, I must add. Those garlic skins have lots of immune boosting power!)

Dried wakame and sesame oil will keep indefinitely when stored properly, and the rest of the ingredients are easy to get if you need to make a quick run to the grocery store when not feeling well.

Since I am plagued with a compromised upper respiratory system and have had bronchitis and pneumonia more times than I can remember, I always have these healthy ingredients on hand… just in case. The tortellini will fill you up, so pick any kind you like, and bone broth is just yummy and full of healthy stuff. Both tortellini and bone broth can be kept in the freezer for weeks – or until you need them. If you don’t have bone broth, simply use beef, chicken, vegetable, whatever you have on hand. I just like using bone broth because it is so rich, perfect when your appetite might be as under the weather as you are. But hey, you gotta eat and this seaweed stew will go down easy – which makes this the best sick soup recipe ever!

I make a big batch of this immune boosting meal when I need it and because it is so flavorful, trust me… you won’t get tired of it if you eat it every day for a week. Serve it piping hot, and if you can, inhale the steam in between bites. The rest of the soup will keep in the refrigerator for up to a week, (and believe me, you will want to have it every day until you are feeling better.)

Healing Soup
Healthy Ingredients For Sickness

Healthy Tips:

  • Did you know that the skins of garlic are rich in nutrients and have many health benefits? So, don’t throw them away! Click the link to read more about the health benefits of garlic skins (and the many other interesting ways you can use garlic and onion skins).
  • There is a reason sesame oil has been used for centuries in Asian cuisine. Click to find out how the health benefits of sesame oil can help you.
Immune Boosting Meal

Get Well Soup Recipe
Soup For When You Are Sick
Easy Soup Recipe When Sick

Soup For When You Are Sick

Sickness can strike at any time. Be ready by stocking up on these healthy ingredients for sickness. This get well soup only takes 20 minutes and is very easy to make – good news for the hungry cold sufferer!
5 from 2 votes
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Course: Soup
Cuisine: American, Italian, Japanese
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4 Bowls


  • dutch oven or large pot
  • large ladle
  • heat-proof soup bowls


  • 5 cups bone broth
  • 2 cups water
  • ¼ teaspoon ground cayenne pepper
  • 1 head organic garlic cut in half crosswise with skins left on
  • 2 tablespoons dried wakame
  • 2 cups frozen tortellini of your choice
  • 2 teaspoons sesame oil for drizzling
  • red pepper flakes for garnish


  • Bring the bone broth and water to a rigorous boil over medium-high heat. Stir in the cayenne, garlic, scallions, wakame, and tortellini. Allow to simmer for another 5-8 minutes, or until the tortellini is cooked through. Season with salt and pepper to taste.
  • Use a ladle to spoon the soup into small crocks or heat-proof bowls. Drizzle with sesame oil and red pepper flakes. Serve immediately, you want this soup to be piping hot.

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  1. I’ve always known cayenne pepper and seaweed are so healthy for you but I had no idea about the garlic skins! Wow that’s so amazing to learn that thank you.

    1. You’re welcome! Kind of like potatoes, the skins absorb a lot of nutrients from the ground and get stored there. Plus, boiling them out makes for an earthier broth, it mellows the sharp flavors a bit. So healthy, and yummy, too!

  2. I think I will definitely need this kind of soup when I am sick. Thanks for sharing the recipe. It looks delicious and simple to make

    1. You’re welcome! Yes, it is sooooo easy to make. The first time I made it, I actually had bronchitis and the last thing I wanted to do was cook with a fever, but I had to eat something. It worked so well on relieving the symptoms, too.

    1. You may be able to get wakame online. If not, spinach or kale will work well, too. Even without the greens, the soup still has great health boosting benefits and feel good properties. Hope it works out for you!

  3. Adding the wakame to the broth is such a great idea! And I know my family will appreciate lots of garlic in a soup like this — though we’ll be making a gluten-free alternative to the tortellini, of course.

    1. That is my favorite thing about this soup (with the exception of how it makes me feel better). I know that when I don’t feel well, the LAST thing I want to do is cook. You can just pull it out of the freezer and pop it into a saucepan to reheat it. Easy!

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