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 antioxidant, mineral and vitamin rich green vegies, carrots (fight free radical damage), 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 annoying chemical culprit that makes eyes and noses run), and anti inflammatory ginger and turmeric.

Bone broth is incredible for healing the gut 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 (use premade bone broth and cook chicken in soup after vegies are sauted)
  • 1 litre chicken bone broth (if you are using chicken without bones)
  • 1 tbsp olive oil
  • 1 large brown onion diced
  • 4 cloves of garlic (minced)
  • 1 cm piece turmeric
  • 2 cm piece of fresh grated ginger
  • 1-2 chilies finely chopped
  • 2 organic carrots (peeled and chopped)
  • 5 stalks of organic celery chopped
  • 1/2  zucchini chopped
  • 4 bunches spinach optional chopped finely
  • 1/2 cup parsley finely chopped
  • 1 teaspoon black pepper
  • 1/2 tbsp fresh ground turmeric – optional
  • Konjak noodles ** – rinsed well and chopped with scissors
  • 1/2 lemon

 

Directions:

  1. To make bone broth, cut chicken into quarters to fit in saucepan better. Simmer chicken pieces in filtered water until tender (about 45 min), remove meat and return bones to saucepan. Simmer for several hours (topping up with water)
  2. In a large saucepan saute onion, carrots and celery  for 5-10 minutes until softened
  3. Stir in turmeric, chilli, garlic  and ginger
  4. Add zucchini, parsley, broth (and chicken breasts if not already cooked) and simmer for 40 minutes (keep topping up with water if need be
  5. Add pepper and turmeric powder (shredded cooked chicken if precooked), noodles and heat through
  6. pour into bowls and squeeze juice over

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, laksa curry paste, I bok choy, more chilli and top with spring onions, bean shoots and coriander, boiled egg – yum!
  • add Japanese soy, potato and soft poach an egg in stock then spring onions for Japanese style,
  • add 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 noodles, taste and look a bit like rice noodles