This immune boosting chicken and vegetable soup is a family favorite and I always feel so good after I eat it. It is PACKED full of nutrients to keep your immune system going strong as we head into cold and flu season – not to mention the next four months of frigid cold here in Wisconsin. Here are some of the ingredients and why they are so beneficial for keeping you healthy.
Garlic contains a compound called alliin. When garlic is crushed or chewed, this compound turns into allicin (with a c), the main active ingredient in garlic. Allicin contains sulfur, which gives garlic its distinctive smell and taste. However, allicin is unstable, so it quickly converts to other sulphur-containing compounds thought to give garlic its medicinal properties that have been shown to boost the disease-fighting response of some types of white blood cells in the body when they encounter viruses, such as the viruses that cause the common cold or flu! This soup has 8 cloves of garlic, so we’ve got you covered! (Don’t let this scare you – it’s delicious, we promise!)
Chicken & Chicken Broth – It’s not just an old wives’ tale. Research supports the proposition that chicken soup actually provides health benefits – supporting the immune system and decreasing the duration and intensity of colds and flu by inhibiting the migration of white blood cells across the mucous membrane to reduce congestion and ease cold symptoms. It’s also more effective than hot water at thinning mucus and speeding its movement through the nose. This helps limit the amount of time viruses come in contact with the lining of the nose and can decrease the length of a cold. Chicken soup contains vitamins A and C, magnesium, phosphorus, gelatin and antioxidants, which are known to build a strong immune system and fight off viruses. The protein from chicken provides amino acids that are used to build antibodies to fight infection.
Mushrooms – All types of edible mushrooms contain varying degrees of protein and fibre. They also contain B vitamins as well as a powerful antioxidant called selenium, which helps to support the immune system and prevent damage to cells and tissues.
Kale and Root Vegetables (parsnips, carrots, and turnips) are all high in vitamin C and antioxidants, both of which may enhance your immune function and optimize health.
Turmeric is basically the Super Man (or Woman) of spices! In fact, it may be the most effective nutritional supplement in existence. Turmeric Dramatically Increases the Antioxidant Capacity of the Body. The main reason antioxidants are so beneficial is that they protect your body from free radicals.
Immune-Boosting Chicken and Vegetable Soup
This delicious soup is full of nutrients and antioxidants that boost your immunity and is the perfect meal as we head into flu season! It is packed with healthy ingredients such as turmeric, garlic, and tons of vegetables!
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Servings 8
Equipment
large pot or dutch oven
Ingredients
- 2 Tbsp olive oil
- 1 yellow onion – chopped
- 4 celery stalks – chopped
- 4 large carrots – peeled and chopped
- 1 parsnip – peeled and chopped
- 1 turnip – peeled and chopped
- 1 cup mushrooms – sliced
- 8 cloves garlic – minced
- 2 bay leaves
- 8 cups chicken stock
- 3/4 tsp turmeric
- 1/2 tsp crushed red pepper (more or less depending on spice preference)
- 1 1/2 tsp salt
- 1 15 oz can chickpeas, drained and rinsed
- 3 cups chicken breast – season with S+P, cooked and chopped (about 2-3 breasts) (or shredded rotisserie chicken)
- 2 cups kale leaves – roughly chopped
- salt + pepper to taste
Instructions
In a large pot or dutch oven, heat oil over medium-high heat and sauté onion, celery, carrots, parsnip, and turnip stirring occasionally, about 5 minutes. Add mushrooms and garlic, cooking another 3 minutes.
Stir in the chicken stock, bay leaves, turmeric, crushed red pepper, salt and chickpeas; bringing to a boil. Mix in chopped chicken, cover and turn down heat to a simmer for 15 to 20 minutes.
Add kale, cover and simmer an additional 5 minutes. Discard bay leaves, add salt and pepper to taste and enjoy!
Keyword soup
So now that we have covered some of the reasons why this immune boosting chicken and vegetable soup is so beneficial for your health, let’s not lose sight of the fact that it is also SO INCREDIBLY delicious! It is even better after a few days when all the flavors have fully marinated!
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