If you're feeling under the weather, a bowl of soothing chicken noodle soup could be just what the doctor ordered. If you're suffering from a cold or flu, the symptoms are typically the result of the body’s inflammatory response to an invading virus. So, while you don’t want to suppress the response, dampening an over-active response can be a good thing.
The chicken in your soup offers a number of benefits. It's high in protein to help the immune system and is also a good source of vitamins and minerals, such as B vitamins, which boosts immunity and help with digestion. Vegetables such as carrots, celery, and onion have vitamins C and K, as well as loads of antioxidants and minerals.
Chicken Noodle Soup
Serves 4 - 6
1 tbsp olive oil
1 large onion, diced
3 garlic cloves, minced
2 medium carrots, diced
2 celery sticks, diced
2 cups shredded chicken
2L chicken broth
200g egg noodles or pasta of choice
3 tsp vegetable stock powder / cubes
1/2 tsp black pepper
4 thyme sprigs (optional)
1 bay leaf (optional)
Finely chopped parsley, for garnish (optional)
- Heat oil in a large pot over medium meat. Add onion and garlic, cook for 2 minutes. Add celery and carrots, cook for 5 minutes until softened and a bit sweet. Don't let them brown.
- Turn heat up to medium high. Gently pour 8 cups of broth into pot (top up with water if necessary), leaving behind residue settled in the bottom of the broth pot (from previous recipe).
- Add stock, thyme, bay leaf and pepper. Stir.
- When it starts bubbling, add noodles/pasta. Cook for time per packet MINUS 2 minutes. Stir gently only once or twice.
- Add chicken, stir (it warms quickly), then season with salt and pepper to taste.
- Serve soup immediately, garnished with fresh parsley.
For more sleep friendly recipes, head to The Journal. For more ways to boost your immunity this winter, head to our Immunity collection.