Recipe: immune-boosting soup
When we’re feeling under the weather, many of
us turn to soup in search of comfort and sustenance. Not only is soup
delicious, but it’s warming and hydrating, both of which can help to alleviate
some of the symptoms associated with cold and flu.
Soup is also often a nutritious choice,
especially when it’s home-made. This soup is packed full of immune-boosting
ingredients. Capsicum has more than twice the vitamin C of an orange, while
zinc from the chickpeas helps the body with vitamin c absorption and healing.
Garlic and ginger are well known for their immune-boosting benefits, and
turmeric has anti-inflammatory and antioxidant properties. Chicken soup is
widely known as a good choice when you’re unwell, and that’s for good reason -
chicken is rich in vitamin B6 which is important for immune health.
In addition to being healthy, this soup is
also delicious. Roasting the vegetables brings out their natural sweetness and
flavour, while the turmeric adds a spiciness that’s countered by the natural
3 cloves of garlic
3 cm piece of ginger
1 can chickpeas, drained
2 red capsicums
1 butternut pumpkin
6 chicken thighs
1 tablespoon turmeric
1 litre chicken stock
Natural yoghurt, to serve
- Begin by
preheating your oven to 180 degrees Celsius.
- Chop your
pumpkin into 3cm pieces, scooping out and discarding the seeds, but
leaving the skin on. Line a baking tray or dish with baking paper, lightly
spray with olive oil and scatter your pumpkin pieces. Season with salt and
a little more oil, and place in the oven. Cook for 40 minutes or until the
pumpkin is tender and golden.
- Slice your
capsicums into halves, and then quarters. Place on a lined baking tray
with olive oil and bake for about 20 minutes or until the skin is wrinkled
and slightly charred, and the flesh is soft.
- While your
vegetables are cooking, trim excess fat off the chicken thighs and cook in
a little olive oil over high heat until cooked through. Remove from the
heat and set aside.
- Set a large
saucepan over a medium heat with a drizzle of olive oil. Finely dice your
garlic and ginger and add to the pan, stirring until softened and
fragrant. Add your pumpkin, capsicum, chicken stock, chickpeas and
turmeric. Bring to the boil, and then turn the heat down to low and allow
the soup to simmer for 15 minutes. Take off the heat and allow to cool
- Once the
soup has cooled slightly, use a stick blender to blend to a smooth
consistency. Add in the chicken (roughly chopped), season with salt and
pepper and return to the heat to warm through before spooning into four
bowls and topping with a dollop of natural yoghurt.