Delicious winter warmer!
This Chicken Minestrone Soup is a really simple recipe which ticks all of the immune system boxes.
- Garlic ✓ For anti-bacterial and anti-viral properties.
- Chicken Stock ✓ If you have time you can make your own with organic whole chicken, herbs such as rosemary and thyme and as many veggies as you can. Bone broths are well regarded as beneficial for healing the gut and supporting the immune system.
- Legumes ✓ Great source of plant-based protein and fibre to stabilise blood sugars and kick those phagocytes (our immune cells) into action.
- Vegetables ✓ Great source of vitamin A, vitamin C and antioxidants. Carrots, silverbeet and zucchini (keep the skin on) contain beta-carotene which the body converts to Vitamin A; an essential vitamin for immune system health.
2 tbsp coconut oil
1 kg chicken thigh fillets, trimmed (organic if possible)
1 onion, finely chopped
3 cloves garlic, crushed
¼ cup (70g) tomato paste
3 stalks celery, sliced
2 carrots, thinly sliced
2 litres hot chicken stock (preferably organic or homemade)
3 bay leaves
8 thyme sprigs
400g can of cannellini or kidney beans
4 cups shredded silver beet or kale
2 zucchinis, thinly sliced lengthwise (or spiralised/julienned)
Sea salt and cracked pepper, to serve
Extra for a kid-friendly version: 400g can diced tomatoes
- Heat half the oil and add the chicken, in batches and cook for 2-3 mins until lightly golden. Set aside.
- Heat remaining oil and cook garlic and onion for 2 mins.
- Add the tomato paste, celery and carrot and cook for 2 mins.
- Add stock, herbs and chicken and cook, covered for 8 mins until boiling and the chicken is cooked through. Shred the chicken meat.
- Add beans, silverbeet and zucchini, then season and serve.
For a Kid-Friendly Version
- Add the tinned tomatoes in with tomato paste, celery and carrots. Blend all the ingredients together except the chicken and return to pan.
- Add 1 cup of wholemeal or gluten free pasta and continue simmering for 8-10 mins depending on recommended pasta cooking time.
- Return the chicken to the soup and heat through before serving.
We like to serve this soup with our yummy Lentil and Almond Crackers.
Recipe adapted from Donna Hay: Fresh + Light Autumn 2016.