We sat down with Lauren Chambers (@sofreshnsogreeeeen) a nutrition + hormone health coach, to chat about this soup which is immune-boosting, easy-to-make, brothy and bright with flavor, and loaded with simple but powerful nutrients.
We love how intentional the ingredients in her recipe are. She breaks down the why behind each component so you can "let food be thy medicine"!
Garlic is anti-microbial, due to a component known as allicin, making it safe for treatment of infections like the common cold. I like to mince it and cook it with soups or bone broth.
Fresh ginger contains sesquiterpene, a phytochemical that targets rhinoviruses, which are one of the most common causes of a cold. It’s antiseptic, anti-inflammatory and helps to fight infections in your respiratory system. I like it in tea, turmeric lattes, soups or curries.
Turmeric is a powerful anti-inflammatory herb that’s been used for centuries to treat a variety of ailments. It’s active compound curcumin is rich in antioxidants and antimicrobial properties, making it a health-promoting powerhouse. I love it in soups, teas, golden milk lattes and even desserts.
+ Bone Broth
Bone broth is rich in nutrients, gelatin, collagen and amino acids (such as powerhouse glutathione) that help to boost immunity, heal your gut and thin and eliminate mucous that can collect in the bronchial passageways. I use mine to cook soups, chilis or grains, or just drink it hot as is.
Carrots are a good source of vitamin C, which is rich in antioxidants that work to naturally boost our immune defense. I love to get my daily dose from adding carrots to this soup, consuming more citrus fruits and bell peppers, or taking a supplement.
+ Dark Chicken Meat
I used chicken thighs in this recipe, as they’re not only richer in flavor but higher in zinc, which works to boost your immune system, shorten the duration of colds and alleviate symptoms. Other good sources include pumpkin seeds and shellfish.
Parsley is high in anti-inflammatory agents that work to reduce free radicals in the body, as well as loaded with vitamin C, which works to boost your immune system and get rid of your cold quickly. I’m obsessed with adding fresh parsley to this soup for additional flavor and flu-fighting benefits.
Immunity-Boosting Chicken Chickpea Noodle Soup
~ Cook time: 25 mins ~ Serves: 8-10 ~
- 1 yellow or sweet onion, peeled and chopped
- 2 tbsp avocado oil
- 4 organic boneless, skinless chicken thighs (1½ - 2 lbs) rinsed, patted dry and diced
- 4 cloves garlic, minced
- 1 tbsp ginger, minced
- 1 tsp turmeric
- 1 tsp sea salt
- 2 bay leaves
- black pepper to taste
- red chile flakes to taste
- 2 cups carrots, peeled and chopped
- 1½ cups celery, chopped
- 8-9 cups bone broth
- 1 package chickpea noodles, I likeBanza
- ½ cup fresh parsley
- Optional -- add 1-2 cups chopped greens like spinach
- Heat the avocado oil in a large stove-top pot over medium heat and add the diced onion. Cook for 5 or so minutes, until translucent.
- Add the chopped chicken thigh and cook until browned on all sides, an additional 5 minutes or so.
- Add in all spices and stir/cook another minute, until fragrant.
- Add in the chopped celery and carrots, stir to combine.
- Pour in the bone broth and bring to a boil. Once boiling, reduce soup to a simmer for 10 minutes.
- After 10 minutes, add in the chickpea noodles and cook according to instructions (mine said to boil an additional 7-9 minutes).
- Once noodles are tender, remove from heat and let cool before serving.
- Remove the bay leaves and top with the fresh parsley.
Find more from Lauren at sofreshnsogreen.