This soothing Get Well Soup is a go-to plant-based recipe for times when you’re feeling under the weather or simply need a gentle, nourishing meal. It’s built with whole ingredients like ginger, garlic, kale, and lime, all known for their comforting and health-supportive properties. Finished with oven-baked tofu for protein, the result is a bowl that’s easy to digest, full of flavor, and entirely plant-based.
Whether you’re preparing it for recovery, meal prep, or a chilly evening, this soup is designed to lift your spirits and fuel your body with goodness.
Table of Contents
Why You’ll Love This Recipe
There are many reasons to enjoy this get well soup, starting with its cozy and healing flavors. The aromatic blend of garlic, ginger, and turmeric gently warms the body while the broth hydrates and soothes.
This recipe is loaded with ingredients that support overall health. Leafy greens, citrus, and warming spices come together to create a comforting, nutrient-packed meal that’s gentle on your stomach and energizing at the same time.
It also stores beautifully. You can batch-cook and freeze portions so you’ll always have a quick and nourishing option ready when you need it most.
Ingredients You’ll Need
For the Baked Tofu
Super Firm Tofu (1 lb)
This dense variety of tofu has a satisfying texture and doesn’t require pressing, making it perfect for baking.
Tamari (2 tablespoons)
Adds depth and savory richness while keeping the recipe gluten-free.
Rice Vinegar (2 tablespoons)
Provides a mild tang that balances the marinade.
Light Brown Sugar (1 teaspoon)
Brings subtle sweetness that enhances the overall flavor profile.
Ground Coriander (1/2 teaspoon)
Lends a gentle citrus note that pairs beautifully with the other spices.
White Pepper (1/4 teaspoon)
Offers a mellow heat with a unique earthy bite.
Potato Starch (1 1/2 tablespoons)
Helps create a crispy coating during baking.
Avocado Oil (2 tablespoons)
A neutral, high-heat oil perfect for baking the tofu to golden perfection.
Kosher Salt (to taste)
Balances and amplifies all the other flavors.
For the Soup Base
Avocado Oil (2 tablespoons)
Used to sauté the aromatics, providing a clean base flavor.
Garlic Cloves (8 total: 3 sliced, 5 grated)
Brings strong flavor and natural immune-supporting benefits.
Medium Onion (1, diced)
Adds body and mild sweetness to the broth.
Scallions (4, sliced)
The white parts enhance the broth while the green tops finish the soup with a fresh pop.
Serrano Pepper (1, optional)
Adds a subtle heat that’s warming, not overwhelming.
Fresh Ginger (2-inch knob, grated)
Zesty and warming, ginger supports digestion and adds aroma.
Ground Turmeric (1/2 teaspoon)
Known for its anti-inflammatory properties, turmeric also brings color and warmth.
Mirin (2 tablespoons)
Sweet rice wine that enhances the overall balance of the soup.
Vegetable Broth (7 cups)
Acts as the flavorful foundation, rich in nutrients and comfort.
Dry Pearl Couscous (1 cup)
Makes the soup heartier while soaking up all the flavors.
Bay Leaf (1)
Adds gentle herbal depth while the soup simmers.
Lacinato Kale (3 cups, shredded)
A dark leafy green that maintains texture and offers vitamins and fiber.
Cilantro Leaves (1/4 cup)
Adds brightness and an herbal touch at the end.
Lime (1, juiced)
Fresh lime juice brings acidity and ties all the flavors together.
Kosher Salt and Ground Black Pepper (to taste)
Finish the soup with seasoning to suit your taste.
How to Make Get Well Soup
This soup is made in two parts: crispy baked tofu and a vegetable-rich broth that’s simmered with aromatics and couscous. Each component is simple to make and comes together into a deeply satisfying bowl.
Step 1: Bake the Tofu
Start by preheating the oven to 425°F and lining a baking sheet with parchment. Tear the tofu into small pieces and place in a bowl. Pour in the tamari and rice vinegar, then toss and let sit for 10 minutes.
Add brown sugar, coriander, white pepper, starch, oil, and salt. Toss again to fully coat the tofu. Spread pieces on the baking sheet with space between them.
Bake for 15 minutes, flip the pieces, and bake for another 5 to 10 minutes until crisp and browned.
Step 2: Cook the Aromatics
In a large pot, heat the avocado oil over medium-low. Add the sliced garlic and cook until just golden. Add diced onion and a pinch of salt. Sauté for about 3 minutes until softened.
Stir in the white part of the scallions and serrano pepper. Cook for another minute. Then add the grated garlic, ginger, and turmeric, stirring until fragrant.
Step 3: Simmer the Broth
Deglaze the pot with mirin, scraping up the bottom with a spoon. Add the vegetable broth, pearl couscous, and bay leaf. Stir and bring to a boil. Reduce the heat and simmer gently, partially covered, for 13 to 15 minutes until the couscous is tender.
Step 4: Add Greens and Finish
Stir in the kale and cilantro. Cook for 1 to 2 minutes until the greens are wilted. Remove the pot from heat and discard the bay leaf.
Add lime juice and a few grinds of pepper. Adjust salt to taste.
Step 5: Serve
Ladle soup into bowls and top with the crispy tofu. Garnish with green scallion tops and serve with lime wedges on the side if you like an extra citrusy finish.
Helpful Tips
Make a large batch and freeze leftovers in single servings for quick meals. If you don’t have tofu, stir in a can of chickpeas or white beans during the simmering step. Always taste the broth before serving and adjust seasonings with salt, lime, or extra broth as needed. For added comfort, serve with warm bread or a slice of avocado toast.
Details
Flavor: Comforting and savory with a hint of citrus
Texture: Brothy and soft with crispy tofu topping
Occasion: Ideal for recovery, meal prep, or cold evenings
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Yield: Serves 4 to 6
Notes and Variations
Use spinach if kale isn’t your preference. You can substitute couscous with orzo, small pasta, or rice. Mirin can be replaced with a touch of maple syrup and rice vinegar. Adjust spice levels to your liking by skipping or including the pepper.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 340 kcal |
| Protein | 19 g |
| Carbohydrates | 32 g |
| Fat | 15 g |
| Sugar | 3 g |
These values are approximate and may vary depending on specific ingredients used.
Frequently Asked Questions
What makes a plant-based get well soup nourishing?
This soup uses whole, minimally processed ingredients like ginger, garlic, kale, and couscous that support digestion, hydration, and immune function.
Can a plant-based get well soup support immunity?
Yes, it includes immune-supportive ingredients such as turmeric, leafy greens, and citrus, all known to help your body recover and stay strong.
What protein sources work best in plant-based healing soups?
Tofu, chickpeas, lentils, and white beans all offer protein that’s easy to digest and pairs well with light broths.
How long does plant-based get well soup last in the fridge?
It can be stored in an airtight container in the refrigerator for 4 to 5 days. It also freezes well for up to 3 months.
Storage Instructions
Allow the soup to cool fully before storing. Portion into containers and refrigerate for up to 5 days or freeze for long-term storage. Reheat gently on the stove or in the microwave, adding a splash of broth or water if needed to loosen the texture.
Print
Get Well Soup – Plant Based RD | Nourishing Vegan Healing Recipe
- Total Time: 50 minutes
- Yield: 4–6 servings 1x
- Diet: Vegan
Description
This warming vegan soup is filled with nourishing ingredients like kale, ginger, and turmeric, then topped with baked tofu for protein. Ideal for recovery or a cozy night in.
Ingredients
1 lb super firm tofu
2 tbsp tamari
2 tbsp rice vinegar
1 tsp light brown sugar
1/2 tsp coriander
1/4 tsp white pepper
1 1/2 tbsp potato starch
2 tbsp avocado oil
Kosher salt
2 tbsp avocado oil
8 garlic cloves (3 sliced, 5 grated)
1 medium onion, diced
4 scallions (white and green parts separated)
1 serrano pepper (optional)
2-inch knob fresh ginger, grated
1/2 tsp ground turmeric
2 tbsp mirin
7 cups vegetable broth
1 cup dry pearl couscous
1 bay leaf
3 cups lacinato kale, shredded
1/4 cup cilantro
1 lime, juiced
Kosher salt and pepper
Instructions
1. Preheat oven to 425°F and line a baking sheet.
2. Tear tofu into small chunks. Marinate in tamari and vinegar for 10 minutes.
3. Toss with sugar, coriander, starch, oil, and salt. Bake 15 minutes. Flip and bake 5–10 more minutes.
4. In a large pot, heat oil. Sauté sliced garlic until golden.
5. Add onion and cook until soft.
6. Stir in scallion whites and pepper. Cook 1 minute.
7. Add grated garlic, ginger, and turmeric. Sauté until fragrant.
8. Deglaze with mirin. Add broth, couscous, and bay leaf.
9. Simmer 13–15 minutes until couscous is soft.
10. Add kale and cilantro. Stir until wilted.
11. Stir in lime juice. Season with salt and pepper.
12. Serve hot with baked tofu and scallion greens.
Notes
Swap tofu with canned chickpeas or beans for variation.
Use spinach instead of kale if preferred.
Make ahead and freeze in portions for later.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stove Top
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 340
- Sugar: 3g
- Fat: 15g
- Carbohydrates: 32g
- Protein: 19g
- Cholesterol: 0mg
Conclusion
This get well soup is simple to make, gentle on the stomach, and packed with nourishing plant-based ingredients that support recovery and wellness. With its balance of flavor, texture, and nutrition, it’s a comforting meal you can rely on whether you’re sick, tired, or just need something wholesome. Keep this recipe on hand for those days when you need warmth, nourishment, and care in every spoonful.