fat flush soup recipe
Ann Louise Gittleman, PhD, CNS

Ann Louise Gittleman, PhD, CNS

Award-winning nutritionist and New York Times bestselling author.

September 21, 2020

2020 Immune Building Fat Flush Soup

The year 2020 has proven, to say the least, to be a challenge on every level. Keeping a strong immune system is certainly one of the challenges we all face.

As autumn is the “official” season for soup, I’ve decided to kick things up a notch with a new and updated immune building 2020 Fat Flush Soup. You can savor the flavors of fall and give your immune system a necessary boost while you help melt away pesky pounds and inches with this one simple, delicious, and nourishing soup taken throughout the day. We’ve added more garlic, changed the beans, added thyme and a few other spices to give it an added level of flavor and nutrition. Here are a few of the changes and the reasons why.

The original recipe called for black, navy, or pinto beans, but now we are making a suggestion to go for Adzuki beans! Adzuki beans are high in potassium, zinc, magnesium, iron, manganese, copper, and B vitamins. They are low in sodium which makes them ideal for those with high blood pressure while also acting as a diuretic. They are known as the bean containing the lowest amount of fat, but the highest amount of protein making it not only a healthy alternative to meat and other animal proteins, but also an effective source of nutrients for those interested in weight loss.

The original recipe called for plain white button mushrooms, but now we are suggesting that you try Turkey Tail, Maitake, Tremella, Cordyceps, and Shiitake instead, as they are true immune powerhouses. These mushrooms contain compounds that can increase your health and give your immune system the ability to fight inflammation and destroy infectious microbes. With autoimmune diseases at a level higher than ever before (and steadily increasing), mushrooms help to strengthen a weak immune system, and down-regulate a potentially destructive, overactive immune system. In short, these particular mushrooms are some of the best ways to balance your immune system and increase your overall health.

The original recipe called for a couple of cloves of garlic, but now we are adding more. Garlic is one of the best remedies on the planet. Its incredibly wide range of health benefits lies in a compound called allicin. The cloves contain alliin (an amino acid). When the cloves are crushed, alliin reacts with an enzyme naturally found in garlic called alliinase. The two together produce allicin, which is the compound that is responsible for garlic’s incredible health benefits. So, crush, chop, grind and/or mince your garlic in your 2020 Immune Building Fat Flush Soup to keep your immune system in balance and your weight in control.

The original recipe did not include this immune boosting herb, so we are tossing in some Thyme! As I wrote about in my recent blog “10 Essential Fat Flushing Herbs and Spices for Weight Loss and Health”, Thyme is a powerful antiseptic. Because it is a natural antibiotic, antioxidant and anti-inflammatory herb, it is helpful for boosting your immunity. So, along with fresh cilantro and parsley, add some chopped thyme in this powerful 2020 Immune Building Fat Flush Soup.

Check out a few other changes I’ve made to the soup recipe here:

2020 Fat Flush Immune Building Soup


  • 1 Tbsp. bone broth
  • 1¼ lb. grass-fed lean ground beef, turkey, or chicken
  • 1 onion, chopped
  • 3-4 cloves garlic, chopped
  • 1 organic bell pepper, seeded and chopped
  • 8 oz. Turkey Tail, Maitake, Tremella, Cordyceps or Shiitake (or combination) mushrooms, chopped
  • 1 (14 oz.) can organic crushed or petite diced tomatoes
  • 1 (32 oz.) bottle Knudson Organic Tomato Juice or Organic Very Veggie Spicy Vegetable Juice
  • 1 Tbsp. fresh lemon juice
  • 1 (14 oz.) can organic Adzuki beans, rinsed and drained
  • 1 Tbsp. ground cumin
  • ½ tsp. smoked paprika
  • ½ tsp. chili powder
  • 1/8 tsp. cayenne, or to taste
  • ¼ cup each fresh cilantro, parsley, and thyme, chopped


  1. In stockpot, heat bone broth over medium-high setting. Sauté meat until cooked through, about 5 minutes. Drain and set aside.
  2. Sauté onion, garlic, pepper, and mushrooms until soft, about 5 minutes.
  3. Stir in remaining ingredients except cilantro, parsley, and thyme. Cover and simmer 20 minutes. Stir in herbs.
  4. Cover and simmer 10 minutes longer. Store soup in refrigerator up to 5 days. Freezes well. Makes 12-14 cups. 1 serving = 3 cups.

This recipe is a variation of my original and extremely popular Fat Flush Soup! Have you tried it yet? Is it something you want to make? Comment below!


Related Articles and Podcasts

Ann Louise Gittleman, PhD, CNS, is an award-winning New York Times bestselling author of more than thirty books including The Fat Flush Plan series and her latest book, Radical Metabolism. She’s been rewriting the rules of nutrition for more than 40 years and is internationally recognized as a pioneer in the field of diet, detox and women’s health issues. 

For a FREE daily dose of tips and strategies for maintaining healthy weight, conquering insomnia, and much more…check out my Radical Health Tips.

I’d like to meet and greet you on my Facebook groups, so won’t you check us out at the Radical Metabolism RevolutionFat Flush Nation, or my Inner Circle!


  1. Marsha

    I’m going to make this soup on Saturday. It sounds like one that my whole family will enjoy.

  2. Louella

    One of my favorite meals! I I like it with ground beef.

  3. Cheryl

    I’m going to increase the parsley because my husband doesn’t tolerate cilanto.

  4. zeena

    I can’t eat nightshades because of my arthritis. What can I use instead of tomato in the soup?

    • Liz

      Zeena, You can use bone broth as the liquid and leave out the tomatos and bell peppers. chili powder, paprika and cayenne.

  5. Billy Ann

    It looks delicious! Good thing that it is not too spicy hot. My tummy is sensitive.

  6. Veronica Good

    Are there any other mushrooms that are acceptable to use . Can only find shiitake but cannot find the other ones . Would really like switch it up. Also are any other beans acceptable. As of right now have not been able to locate.


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