Part Three of Four of Boost Your Immune series: Part 2 of 2
If you have been following my posts the last few days, you will know that this is the second part to a two part recipe to making a very nourishing and healthful soup. Even if you are not sick, this soup is a true comfort food on any cold winter day.
Just a recap, this "Immune Boosting Chicken and Veggie Soup" inoculates your body with the following goodness:
the array of vegetables provides soluble and insoluble dietary fiber (carrots, parsnips, celery, onions)
anti-oxidants (turmeric, ginger, garlic)
anti-inflammatory, anti-fungal, and anti-cancer function (garlic, onions, turmeric, ginger)
many B-complex groups of vitamins that support digestion and energy production such as folic acid, vitamin B-5, vitamin B-6 (pyridoxine) and B12 (peas, spinach, mushrooms)
healthy levels of minerals like iron, calcium, copper, potassium, manganese and phosphorus.(chicken, broth, vegetables, herbs)
many more micro-nutrients and macronutrients like the Vitamin L: Love! Believe or not, the attention and love that goes into making any meal flows through the person receiving the benefit of your labour. Cook with love always! ;)
Immune Boosting Chicken Veggie Soup
gluten free, vegetarian option, grain free option
For this recipe you will need a broth prepared from Step One: One Recipe, Two Options: Broth or Stock and the leftover meat from the whole simmered chicken. Alternatively, you can purchase both. Also, you can choose to make the Vegetarian version, using the vegetarian stock option from Step One and omitting the meat. For protein, Cannellini beans or white beans work nicely. See meal tips below.
Prep Time: 20 minutes
Cook Time: 50 minutes- 1 hour
Ingredients:
1 medium yellow onion, diced
1 large or 2 medium size leeks, chopped
2 medium-large carrots, diced
2 celery stalks, diced
1 large parsnip, diced
1/2 cup of long grain red/brown rice
1 tbsp of olive oil
1/4 cup of celery leaves, coarsely chopped
1 tbsp of fresh ginger, finely grated
2 tsp of fresh turmeric, finely grated (be careful, turmeric stains!)
1 cup of minced cooked chicken meat, dark or white
6 cups of chicken broth (or purchase stock/broth)
1-2 bay leaves
1 tsp of basil, dried
1 1/2 tsp of thyme, dried
2 tsp of HerbaMare or sea salt
1 tsp of black pepper, ground
Optional: 1-2 cups of chopped spinach or kale or bok choy
Preparation:
prepare your “mirepoix”: chop onion, carrots and celery; chop remaining vegetables.
place olive oil in soup pot and turn heat to medium-low.
place vegetables in pot and lightly sauté till the onion is translucent.
add leeks, celery leaves, ginger, turmeric, thyme, basil, bay leaves, salt or HerbaMare and pepper. Stir and sauté for 1- 2 minutes.
stir rice and parsnip in, let cook 1 minute
add broth, stir and allow to come to a boil.
allow to simmer on medium-low for 30 minutes.
add minced chicken, or beans for vegetarian option. Cook for another 15-20 minutes.
Check doneness of rice and adjust flavour by adding more Herbamare or salt, to personal preference.
In the last 5 minutes of simmering, add fresh greens and stir gently. Allow to simmer.
discard bay leaves.
Meal Tips/Preparation:
Serve with Golden Seed Cracker Recipe (See recipe)
Vegetarian version: use vegetable stock, omit meat and substitute cannelloni beans or other white beans.
Grain free version: omit the rice.
In place of parsnip you can also use peas
