Fayes’s Immunity Soup - made with True Biome gut support

Our immune system works round the clock to protect our bodies, but as the days get colder, it helps to give it a little extra support.

As a nutritionist, I believe that there’s no better way to support your immune system than a hearty bowl of winter soup made with carrots, pumpkins and squash.

There’s no coincidence that these are in season in autumn; rich in vitamins A and C, they offer essential nutrients and support a robust immune system at a time when germs, colds, flu and norovirus are at their peak.

This nutritious homemade vegetable soup recipe is my go-to for supporting my immune system during the cold weather months.  No soup maker or any fancy equipment needed; just chop, blend and enjoy.  It even freezes beautifully, giving you quick, easy warming support on hand for those chilly winter nights.

Best of all, True Biome is Low FODMAP Certified™ by Monash University and awaiting a patent to recognise its innovative formula

Ingredients:

Nutritionist's tip: Choosing seasonal fruits and vegetables can be more affordable, support our local farmers and be an environmentally friendly choice. 

+ 6g of True Biome
+ 2 tbsp olive oil
+ 1 medium onion, diced
+ 3 garlic cloves, finely diced
+ 2-inch piece of fresh ginger, grated
+ 3 medium carrots, chopped - a great source of vitamin C
+ 3 celery stalks, chopped
+ 150–225g fresh pumpkin, peeled and cubed - save the seeds; they’re rich in zinc and great for roasting
+ 1 tsp ground turmeric
+ 1 tsp dried thyme
+ 750ml + 250–350ml organic chicken bone broth (about 1L total). For a vegan alternative, use vegetable stock/broth
+ 1 tin white beans, drained
+ Pinch of salt
+½ tsp ground black pepper
+ Handful of fresh parsley, chopped (optional)
+ 2tbsp kefir (optional)
+ Fresh wholemeal bread, to serve

Method:

This recipe takes around 35-40 minutes to make and serves 4-6.

Step 1: Heat the olive oil in a large pan over medium heat.

Step 2: Add the onion, garlic, and ginger. Cook, stirring occasionally, until soft and fragrant 

Step 3: After approximately 5 minutes, add the carrots, celery, and pumpkin. Stirring occasionally

Step 4: Once the vegetables have started to soften. Stir in the turmeric and dried thyme, cooking for another 5 minutes to release their flavours

Step 5: Pour in the bone broth and add the white beans. Bring to a boil, then reduce heat and simmer gently for 20 minutes or until the vegetables are tender.

Step 6: Use a hand blender or regular blender to blitz the soup briefly, leaving some texture. 

Step 7: Stir in the fresh parsley, True Biome, and season with salt and black pepper to taste.

Step 8: Enjoy your soup with a side of fibrous fresh wholemeal bread 

Nutritionist tips:  

For a thinner consistency, add more broth.

For a probiotic boost, drizzle over kefir once it's off the boil - this protects the live bacteria.

Why True Biome? 

A significant part of the immune system resides in the gut - around 70%. Making gut health a key factor in overall immunity. 

The simple act of adding True Biome to your soup brings an intelligent blend of PHGG, a soluble prebiotic fibre. Prebiotics, the L-glutamine amino acid and the heat-treated postbiotic strain Lactobacillus plantarum HK L-137. Together, these nourish the gut microbiome to help maintain the gut lining and support gut resilience against stressors 

“This soup is my go-to whenever I need a warming boost. Rich in immune supporting ingredients like turmeric, zinc, vitamin C and A, perfect for chilly winter nights.” Faye Murton Nutritionist 

FAQs

Is this recipe suitable for vegans?

True Biome is vegan certified. To make this recipe suitable for vegans or vegetarians, simply swap out the chicken broth with vegetable stock or broth, and use a plant-based kefir alternative such as coconut kefir. 

What does True Biome taste like?

True Biome has been carefully crafted with a neutral taste and blends beautifully into any drink or dish - from your winter soup to your morning coffee.

How do I take True Biome? Can I take it daily?

This once-a-day gut health ritual is purposefully simple. Just stir 6 g- one scoop or sachet- into your soup, smoothie, or a glass of water wherever it sits best in your day.

Can I take True Biome if I have a sensitive stomach?

Yes, True Biome is low-FODMAP Certified™ and uses PHGG, a well-tolerated type of fibre, even by those with sensitive digestion. The subject of over 100 clinical studies, we use it in this formula as Prebiotic fibre may help improve stool form and reduce bloating, contributing to a more stable environment for microbial balance. 

If you’re new to these ingredients or have a sensitive stomach, we’d recommend starting with a half serving (3g), building up to a full sachet as your body adjusts.

Does heat affect True Biome?

No. Our advanced gut health formula uses a heat-treated postbiotic strain, Lactobacillus plantarum HK L-137, so adding it to soup, tea, or coffee will not impair its performance. Derived from fermented narezushi, this probiotic strain has been widely studied for its role in supporting immune function and microbial balance.