“Vitamin A is needed for healthy mucous membranes in the nose and mouth and gut, which are our body’s first line of defense against pathogens,” says Gerda Endemann, our senior director of science and research. And this goulash has tons of vitamin A, thanks to the sweet potato and carrots. They also happen to lend sweetness to this savory spiced stew.
1. In a large pot, heat the oil over medium heat, add the onions, and sauté until translucent and fragrant, about 8 minutes. Then add the garlic, celery, fennel seeds, caraway seeds, and carrots, along with a pinch of salt. Cook until the vegetables are tender, about another 10 minutes.
2. Add the sweet potato, turnips, paprika, wine, Worcestershire sauce, diced tomatoes, and broth. Stir until well combined and bring to a boil. Then reduce the heat and simmer until the sweet potato and turnips are tender, about 20 to 25 minutes.
3. Salt to taste and finish with the cilantro, parsley, lemon zest, and a squeeze of lemon juice.
Originally featured in The Immune-Friendly Soups We’re Making This Flu Season