Quick Asian Zoodle Flu Buster Soup! This Asian inspired paleo zucchini noodle soup is light yet rich in anti-inflammatory properties. A soothing delicious and nutritious soup. Vegetarian and Vegan options! Come now, get healthy!
This is one of those recipes I selfishly made for me. Plus it was an excuse to come up with a fun recipe title. Asian Zoodle Flu Buster Soup! NO FLU or BUST! I hope you will thank me for it later, selfishly. Haha! You see, food is medicine (healing) and I so needed the extra meds these past few weeks. I *might have* overworked myself. But the two snow storms that randomly passed through Utah also didn’t help.
Therefore, it was time. Time for something warm, spicy, and soothing to help me (us) thrive during cold and flu season! You feeling it? Of course you are!
I get really excited every time I create a recipe that serves two purposes. To heal and to taste AMAZING! This Asian Zoodle Flu Buster Soup is just that, and it involves some of my favorite flavor combos. Cilantro and fresh ginger AND spicy peppers? Yes please!
Guys, it’s winter! Our immune systems are working over-time (or in my case, under-working), and if you’re like me, you get anxious every time you sneeze or feel a slight tickle in your throat. I start echoing in my head “I will not get sick, I am not sick, I must not get sick.” Hey, sometimes it works, right? Either way, I’m determined to do everything I can to take better care of myself this year, which is why I love this Flu Buster Soup. Buster, it should be my new word for 2018. Haha!
But I digress… let’s talk about the Asian Zoodle part, mmm k?
It’s both flavorful and comforting, and I’m a little obsessed with the crunch of the cabbage and cashews combined with the tang of lime juice and ginger. Most importantly, it’s filled with delicious ingredients like fresh Asian peppers and cilantro— foods known to boost your immune system, reduce inflammation, and keep you healthy and strong all winter long.
Inspired by traditional soups from Malaysia with heart-healthy updates like low-carb zucchini noodles, sinus-soothing peppers, and infection-fighting cabbage, this truly is the perfect flu-buster recipe. Added bonus, it’s quick and simple to make, and your kitchen will smell amazing the entire time you cook.
How can one soup do so much good? It’s all in the real food ingredients:
- An arsenal of healing spices: anise seed, cumin, and five-spice powder: If you’re unfamiliar with five-spice, it’s a spice blend common in Southeast Asian food and combines the five flavor properties: sweet, sour, bitter, salty, and savory. Aside from the enormous flavor boost, five-spice is also full of antioxidants that help strengthen the immune system. (PS, if you’re cooking in a hurry and don’t have five-spice on hand, cinnamon is a great substitute with many of the same health benefits, so keep your cooking fun and stress-free.)
- Spiralized zucchini and yellow squash: did you both know zucchini and yellow squash contains both antioxidants and healing properties that help reduce inflammation? It’s not just low-carb, it’s also a great digestion aid, and a good source of energy-boosting B vitamins.
- Freshly grated ginger: I’m in a long-term relationship with ginger, it’s easy to incorporate into almost any soup, and adds that sweet and sour tang we all love in Asian-inspired recipes. Added bonus? Ginger is scientifically proven to help fight colds, reduce nausea, and reduce joint pain.
- Purple and/or Red cabbage: protects the body from infection and acts as another flu-busting anti-inflammatory. I also love the pop of color it adds to this soup, proving once again that healthy food can taste great and look pretty.
- Asian or jalapeño peppers (I’ve used both!): A powerful natural antioxidant with plenty of Vitamin C to help the body absorb iron. The added spice doesn’t just taste good, peppers are also an energy-boosting source of B6!
- Cilantro: helps remove toxins, improves digestion, and protects against heart disease. Staying healthy never tasted so good.
BONUS –> Black sesame seed. An excellent source of minerals, B Vitamins, and fiber.
The edible flowers? Well, those are just pretty but I bet they have some health perks.
Alright, now that I’ve justified my “food as medicine” FLU BUSTER SOUP, shall we make it? It’s easy. I pinky promise. Sipping on broth alone will make you feel better. Just sayin…Print
This Asian inspired zucchini noodle soup is light yet rich in anti-inflammatory properties. A soothing delicious and nutritious soup. Gluten free and paleo, with vegetarian and vegan options!
- 2 zucchini spiralizer about 1 pound or 3/4 lb. pressed to remove water
- 1 tablespoon of sesame oil
- 1 tbsp fresh grated ginger
- 1 tsp minced garlic
- 1 tsp cumin
- 1/2 tsp anise seed
- 1/2 tsp crushed fennel seed
- Pinch of five spice or cinnamon
- Pinch of kosher salt
- Pinch of black Pepper
- 24 ounces vegetable or chicken broth
- 1 tbsp fish sauce or Tamari sauce (gluten free soy sauce)
- Optional 0 1 tbsp asian chili sauce
- 2 – 2 1/2 cups shredded or chopped red or purple cabbage (extra for topping)
- 1 tsp lime juice
Toppings and Garnishes :
- 3 –4 Eggs fried or scrambled (for plating)
- Sliced jalapeño or Thai red Pepper (both work and are delicious)
- handful of chopped Cilantro or thai basil (to garnish)
- 1–2 green onion stalks. Diced green portion
- 1 Lime (cut into wedges)
- Sesame seeds to garnish.
- Crushed salted nuts (cashews, almonds, or peanuts work great).
- sea salt and Black pepper to taste
- First, clean your zucchini and either spiralize or julianne cut. Press the zucchini between 2 paper towels and remove excess water. Place in a bowl for later.
- In a medium sauce pan, heat the sesame over medium heat, add in your shallots, garlic, ginger and stir fry until lightly browned. About 1- 2 minutes.
- While that is browning, crush your fennel seeds. I did this with back of a knife. You just want to crush the fennel seeds to extract more of the flavor.
- Add in the crushed seeds, cumin, anise, 5 spice, salt , broth, pepper and salt. Bring to a boil, stirring occasionally.
- Mix in your fish sauce and optional chili sauce.
- Next, add in chopped cabbage and simmer until the softened, about 2 to 3 minutes.
- Add the zoodles, and bring to a quick boil again. Then reduce to low and simmer for another 2 minutes or until everything is cooked though and the broth is to your liking.
- If you are adding egg as topping, do so now. Quickly scramble an egg in a small skillet or fry in 2 tsp oil.
- Spoon soup into soup bowls and top with extra crunchy raw cabbage and cooked egg.
- Garnish with sliced jalapeño or Thai red peppers, chopped cilantro, diced green onion, lime wedge, sesame seeds, crushed nuts, sea salt and black pepper.
Feel free to try this with any spiralize vegetable, just check for doneness when you add the noodles to the broth. Some vegetable take longer to cook.
Vegan option – Use Tamari sauce instead of fish sauce and omit Egg. You can replace egg with cooked sprouted tofu, chickpeas, or even tempeh.
Estimated Nutrition for 3 servings, with egg and sesame seeds on top.
- Category: Soup
- Cuisine: Asian
- Serving Size: 1
- Calories: 195
- Sugar: 3.5g
- Sodium: 850mg
- Fat: 11.5g
- Saturated Fat: 2.7g
- Carbohydrates: 9g
- Fiber: 2.7g
- Protein: 10.5g
- Cholesterol: 186mg
Keywords: flu buster soup, soup, paleo, gluten free
What’s your favorite flu buster soup? I’ll gladly take more recipes!