top of page

Penelope's Cold & Congestion Busting Soup

Day 10 of our thread on~HOW TO EAT SIMPLY TO IMPROVE YOUR OVERALL HEALTH & BUILD RESPONSIVE IMMUNITY~Today's Immune Boosting vegetable dish is Penelope's Cold & Congestion Soup. I call this one cold & congestion-busting because that is exactly what it will do! When we feel we're coming down with a cold or already have some excess mucus and congestion, this is your go-to meal. It is warming, channel-opening (needed when we have congestion), and will help to curb or lessen the onset of a cold. The spices have digestion supporting, immune boosting, and toxin-clearing effects. The barley will help to break up (Kapha) mucus and congestion. In SVAyurveda we don't recommend that you take onions and garlic on a regular basis as they will kill off our much needed healthy gut bacteria, but when you feel you need to break up mucus and clear the ground so a cold doesn't hang around, then these very pungent herbs act as medicine and are permitted.

This is a series to follow up Cary's previous posts on CORONA VIRUS: Tips for Self-Care and Redirecting Fear. All can be found on our website blog. I am only highlighting VERY SIMPLE veggie recipes in this series so that you will be inspired to focus your self-care towards that which is positive and uplifting. Watch for a daily post over the next two weeks!

In this thread, I am sharing recipes from several of my close students who have been studying Ayurveda and Meditation with me over the years. They have been learning to live simply and in harmony with the rhythms of nature. As a result, their health has become stronger and their minds more joyful and positive. Please enjoy their wonderful offerings in the days to come!

Penelope's Lemony Spinach Soup with Barley

Serves 6


4 tsp Extra Virgin Olive Oil, plus more to serve

2 leeks, white and light green parts chopped

2 celery stalks diced

2-3 garlic cloves finely chopped

3 rosemary or thyme branches

2 bay leaves

1 tsp turmeric powder

1 tsp ground cumin

1 tsp coriander ground powder

2-3 white sweet potatoes, peeled, cut in 1-inch pieces

1 qt of nightshade-free veggie stock

1 ½ tsp Himalayan sea salt

½ tsp black pepper

1 c barley (could also use farro, quinoa, or basmati rice)

1 lb of spinach

1 C of cilantro leaves and tender stems

1 C of parsley leaves and tender stems

Juice of ½ lemon, plus more to serve

2 T Arrowroot powder (will bind toxins & help to carry them out of the body)

Himalayan salt

1 Thai Chile Pepper

Fresh Basil


Heat Olive Oil in a heavy bottomed pot over medium-high heat.

Stir in leeks, celery and the chopped thai chile pepper. Cook, stirring occasionally, until tender, about 10 minutes.

Stir in cumin, coriander, turmeric, garlic, pepper, rosemary, and bay leaves; cook 1 minute.

Stir in sweet potatoes, stock, 2 C of water, add the salt.

Bring to a boil, reduce heat to medium, and simmer, partly covered, 30-40 minutes. Meanwhile, bring a medium pot of lightly salted water to boil.

Add barley and cook until just tender, 20-30 minutes. Drain.

Discard rosemary and bay leaves from soup.

Add greens; simmer, uncovered, until soft, 5-8 minutes.

With an immersion blender, puree until smooth.

Add lemon juice; adjust salt.

Stir in barley and ladle soup into bowls.

Finish with olive oil, a touch of lemon juice, Himalayan salt to taste.

Garnish with fresh chopped basil.


We hope that you enjoy Penelope's nourishing cold & congestion-busting soup!

Please feel free to share this post on your page too, so that many people can benefit~

With Love & Blessings for Radiant Health~

Cary Twomey, D. Ayur 🌿

Penelope joyfully at home in the Mountains of Colorado~

136 views0 comments

Recent Posts

See All
bottom of page