Immune boosting Chicken Bone Broth Soup

April 11, 2017
Lyndall McAlpine

This yummy soup is chock full of nutrients and antioxidants that reduce inflammation and strengthen your immune system to help soothe spring/autumn allergies and winter colds.

All the goodness of lots of

  • vegies – antioxidant, mineral and vitamin rich
  • lemon – vitamin C boosts antibodies as well as white blood cell activity
  • onions and garlic – increase the numbers of natural killer cells and their potency, and quercetin which inhibits the release of histamines (the chemical that makes eyes and noses run),
  • ginger and turmeric  powerful anti inflammatories
  • Bone broth is incredible for helping fight colds and so much more (see amazing benefits of bone broth here) so switching from chicken stock to bone broth is a wonderful habit to get into. You can buy it in powder or liquid form or easily and economically make it yourself.
Ingredients:
  • 1 whole free range (pref organic) chicken to make bone broth or
  • 6 breasts/thighs diced and 2 litre premade bone broth
  • 1 tbsp olive oil
  • 1 large brown onion
  • 2 organic carrots
  • 5 stalks of organic celery
  • 4 cloves of garlic (minced)
  • 1 cm piece turmeric
  • 2 cm piece of fresh grated ginger
  • 1-2 chilies finely chopped optional
  • 1/2  zucchini
  • 4 bunches spinach optional
  • 1/2 cup parsley finely chopped
  • 1 teaspoon black pepper
  • salt or stock cube to taste
  • Konjak noodles** rinsed well and chopped with scissors (optional)
  • 1/2 lemon
Directions:
  1. To make bone broth, cut chicken into quarters to fit in saucepan better. Cover with filtered water and simmer until tender (about 45 min), remove meat and return bones to saucepan. Simmer for several hours (topping up with water). Remove bones
  2. Chop all your vegetables
  3. In a large saucepan sauté onion, carrots and celery  for around 5 minutes until softened
  4. Stir in chilli and garlic for around 30 seconds
  5. Add broth (or bought broth and uncooked diced chicken)
  6. Add parsley, ginger, turmeric, pepper and broth and simmer for 30 minutes (keep topping up with water/broth if needed
  7. Add zucchini and simmer for another 10 minutes
  8. Add shredded precooked chicken (if precooked), noodles and heat through
  9. Pour into bowls and squeeze juice over (optional)
Variations:

There is plenty of variations you can do for this soup:

  • add more/different vegies – I like mixing it up with either/and tomoatoes, fennel, spinach, kale, pumpkin, chickpeas

  • substitute 1 cup stock for coconut milk, add laksa curry paste, bok choy, more chilli and top with spring onions, bean shoots, coriander and boiled egg – yum!

  • add potato, Japanese soy and soft poach an egg in stock then spring onions for Japanese style

  • add a dash cream or replace stock for some milk for a change of flavour

  • blend vegies (before you return chicken), nice with touch of cream of milk

  • add… whatever your favourite flavours are.

Keep handy in fridge or freezer for those times you can’t be bothered cooking or you just want to feel comforted!

IMG_3503 ** you can find Konjak Noodles in the health isle of Coles and Woollies – great low cab, low calorie, GF noodles. They taste and look a bit like rice noodles


Would you like some more yummy soup recipes? Click here