Dinner

Immune System Support Soup

Getting over a cold, feeling sick, or just wanting to boost your overall immune system strength? Make this soup to fill you up with the nutrients you need. The carrots provide an important anti oxidant called beta carotene, kale provides vitamin C, K and A, the shiitake mushrooms are anti inflammatory as well as B vitamins and vitamin D, and the high garlic content provides the anti oxidant called allicin - which has helpful anti bacteria and anti fungal properties. Did you know that garlic can help you to find relief from the cold and flu too?! So whether you are sick, getting sick, or preventing sick --- make this soup!  

Ingredients:

  • 3 TBS olive oil

  • 1 white onion, sliced 

  • 4 large carrots, chopped into small circles

  • 4 celery stalks, chopped

  • 1 cup of slices shiitake mushrooms 

  • 11 cloves of garlic, minced 

  • 8 cups of unsalted chicken stock (we used 4 cups lightly salted and 4 cups unsalted)

  • 5 thyme sprigs

  • 2 bay leaves

  • 1 (15 ounce) can of chickpeas

  • 1.75 pounds bone in chicken, skinless breasts

  • 1 tsp salt 

  • 1 tsp crushed red pepper (to your tasting)

  • 1/2 tsp white pepper

  • 3 cups kale, stems removed 

Directions:

1. Pour olive oil into large soup pot and place on medium heat 

2. Cook onions, celery, and carrots on medium high for 7 minutes or until soft

3. Add mushrooms and garlic, cook for 2 more minutes 

4. Add stock, thyme, bay leaves, chickpeas and bring the liquid to boiling 

5. Add chicken, salt, red pepper, white pepper and cook for 25 minutes, covered  

6. Pull chicken out of pot and shred, throwing away the bones 

7. Add the kale and shredded chicken

8. Cook 5 more minutes or until kale is soft - make sure the stems are removed 

9. Discard thyme sprigs and bay leaves 

Things to note:

Makes about 10 (12 ounce) servings 

Recipe adapted from Cooking Light

Nutrition Facts:

Nutrition Facts:

Per serving: soup split into 10 servings 

Calories: 350 

Fat: 14g

Carbohydrate: 30g

Protein: 35g 

​© 2016 JuliENERGYNutrition LLC

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