Chicken Minestrone Soup: Delicious Winter Warmer!

Chicken Minestrone Soup:  Delicious Winter Warmer!

Delicious Winter Warmer!

 

Here 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 and antioxidants.  Carrots, silverbeet and zucchini (keep the skin on) contain beta-carotene which the body converts to Vitamin A, essential for immune system health.

Recipe

2 tbsp butter or 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 home made)
3 bay leaves
8 thyme sprigs
400g can of cannelloni or kidney beans
4 cups shredded silver beet or kale
2 zucchini, thinly sliced lengthwise or spiralised or julienned
sea salt and cracked pepper to serve

Extras for Kid friendly version:  400g can diced tomatoes

Method

Heat half the oil and add the chicken, in batches and cook for 2-3 mins until lightly golden.  Set aside.

Heat remaining butter or 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 and then season.

TIP:  To make this  a kid friendly minestrone, add  the tomatoes in with tomato paste, celery and carrots. Blend all the ingredients together except 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.

The soup is served here with yummy Lentil + Almond Crackers which can be found in our recipe section.

(Recipe adapted from Donna Hay: Fresh + Light Autumn 2016)

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