When feeling under the weather or in need of a nourishing meal, there is nothing better then a home cooked chicken soup. This recipe offers a twist on traditional chicken noodle soup and is packed full of immune boosting ingredients to support health over winter. Enjoy!
Zoe’s Immune Boosting Chicken Soup
Serves 6
Pre: 15min
Cook: 40min
Ingredients
6 chicken legs
2 tbsp. extra virgin olive oil
1 large red onion, peeled and finely chopped
2 garlic cloves, skin removed and finely chopped
1 tbsp. fresh turmeric, finely grated
1 tbsp. ginger, finely grated
2 cups broccoli, chopped into florets
2 cups cauliflower, chopped into florets
2 tomatoes, roughly chopped
1 red capsicum, de-seeded and finely diced
2 cups kale leaves, finely chopped
½ bunch parsley, finely chopped
1 cup freekeh, raw
1½-2L water
salt and pepper, to taste
To serve:
Hemp seeds
Natural full fat yoghurt
Method
In a large saucepan, heat olive oil over medium heat, add the onions and sauté until tender, do not brown. Add garlic, turmeric and ginger and fry off for 2-3 minutes until fragrant.
Add all of the remaining ingredients, and simmer covered, for 25-30 minutes, until chicken and freekeh are cooked.
Remove the chicken legs from the pot, cut off the flesh and discard the bones.
Put the chicken flesh back into the soup and stir well. Season to taste.
Serve in individual bowls topped with natural yoghurt and a sprinkle of hemp seeds.
Leftovers can be frozen.
Health benefits of key ingredients
Turmeric
- Potent antioxidant and anti-inflammatory properties beneficial for immunity.
- To help absorb the main constituent of turmeric – ‘curcumin’ a pinch of black pepper and a source of fat such as extra virgin olive oil is required.
Ginger
- The main active constituents in ginger are ‘gingerols’ and they are responsible for the antioxidant and anti-inflammatory properties of ginger.
- Ginger helps to soothe the digestive tract and may help to relieve nausea, making it a great ingredient to use over winter if suffering from the flu.
Cauliflower
- Source of vitamin C which helps to support immunity.
- Contains a compound called sulforaphane which helps to stimulate enzymes involved with the body’s ability to detoxify.
Hemp seeds
- Source of plant-based omega-3 fats which are ‘essential’ and need to be included in the diet or via supplementation.
- Omega-3’s can help to positively modulate the immune system and exert anti-inflammatory and antioxidant activities.
Freekeh
- Offers a higher fibre and protein content compared to other grains.
- Contains lutein and zeaxanthin, two carotenoids which exert antioxidant and anti-inflammatory properties and are protective of eye health.
- Source of B1, B2, iron, zinc, potassium and magnesium.
