Super Immune-Boosting Chicken Soup
Ali Segersten
Your grandmother was right…chicken soup is one of the best medicines when you are sick. In fact, you might want to consider gathering ingredients for homemade chicken soup before reaching for that over-the-counter cold medicine. Soup made from whole chickens is rich in carnosine, which has been shown to inhibit damage from viruses in the body, including H1N1! Beyond this, does't it just feel good to sip on a warm, brothy soup when you are under the weather?
I've created a chicken soup recipe with even more immune-boosting ingredients, such as the herb astragalus. You can find it at your local herb store or in the bulk herb section of your local health food store. You can even order it online. I crave astragalus in the winter time. If I ever feel the inkling of a cold or flu I start taking the tincture a few times a day.
I've also added plenty of fresh ginger, garlic, shiitake mushrooms, and some red chili flakes. Did you know that both the astragalus and shiitake mushrooms stimulate natural killer cells, whose job is to directly attack viruses and harmful bacteria? The ginger and chili flakes give the soup some heat to stimulate the sinuses to drain. Ginger is also a broad-spectrum antimicrobial and is an amazing anti-inflammatory herb. We use it to make healing root teas often at this time of year. You can read more about the benefits of ginger and shiitake mushrooms in this post.
Super Immune-Boosting Chicken Soup
When cold and flu season arrives, I turn to this super immune-boosting chicken soup. It’s nourishing, comforting, and filled with ingredients that actively support your body’s defenses. Garlic, onions, and ginger provide phytochemicals with antimicrobial and anti-inflammatory properties. Astragalus root, a time-honored immune tonic and gentle adaptogen, helps build resilience, while shiitake mushrooms supply beta-glucans that naturally modulate immune function. The rich chicken broth offers easily absorbed minerals and amino acids to restore and replenish. Feel free to add whatever vegetables you have on hand—diced yams or winter squash add sweetness and depth, while finely chopped hot peppers bring a little heat. You can also swap the napa cabbage for green or savoy cabbage with equally delicious results.
Use 16 cups of water for a 4- to 5-pound chicken or 12 cups of water for a 3- to 4-pound chicken.
Broth
Soup
Broth:
- To start making the soup, add all ingredients for the broth into an 8-quart stockpot, cover, and simmer for about 1 ½ to 2 hours on low heat.
- Place a large colander over another 8-quart pot or large stainless steel bowl. Pour the broth through it to strain out the chicken and vegetables.
- Place the pot of broth back on the stove.
- Place the chicken onto a plate to cool.
Soup:
- Bring the broth to a boil, add the all of the ingredients for the soup except the napa cabbage and cilantro. Cover and simmer for 15 to 20 minutes.
- While the vegetables are cooking, pull all of the meat from the chicken and cut into smaller pieces. Add the chicken to the soup.
- Once the vegetables are tender, turn off the heat and add the chopped cabbage and cilantro.
- Taste and adjust salt and seasonings if desired.
Use this recipe in our Meal Planner
About the Author
Alissa Segersten, MS, CN
Alissa Segersten, MS, CN, is the founder of Nourishing Meals®, an online meal-planning membership with over 2000 nourishing recipes and tools to support dietary change and better health. As a functional nutritionist, professional recipe developer, and author of The Whole Life Nutrition Cookbook, Nourishing Meals, and co-author of The Elimination Diet, she helps people overcome health challenges through food. A mother of five, Alissa understands the importance of creating nutrient-dense meals for the whole family. Rooted in science and deep nourishment, her work makes healthy eating accessible, empowering thousands to transform their well-being through food.Nourishing Meals Newsletter
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