The 2 Greatest Immune-Boosting Soups To Keep You Warm All Winter
Updated: Jul 7, 2022
It's flu season, and your immune system is preparing for war. Check out these two soups to warm your bones and boost your virus-fighting power.
1. Lemon Chicken Orzo Soup
Are you looking for a soup loaded with protein and fiber? Look no further than this lemon chicken orzo soup found at EatingWell.
1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
4 cups unsalted chicken broth
4 cups chopped kale
⅔ cup orzo pasta, preferably whole-wheat
2 cups chopped onions
1 cup chopped celery
1 cup chopped carrots
2 cloves garlic, minced
1 lemon, zested and juiced
1 bay leaf
2 tablespoons extra-virgin olive oil, divided
1 ¼ teaspoons salt, divided
1 teaspoon dried oregano and/or thyme, divided
¾ teaspoon ground pepper, divided
Over medium heat, you want to heat one tablespoon of oil. Sprinkle the chicken with oregano or thyme, 1/2 teaspoon, plus salt and pepper, and add the chicken to the pan. Cook until the chicken is lightly browned, about three to five minutes, occasionally stirring. Once cooked, transfer the chicken to a plate using a slotted spoon.
Add the onions, celery, carrots, and remaining tablespoon of oil to the pan. Again, cook until lightly browned, about three to five minutes. You will want to scrape up any browned vegetables, allowing everything to cook evenly. Add the bay leaf, garlic, and remaining oregano or thyme. Cook for an additional 30 to 60 seconds.
Add the broth and bring it to a boil using high heat. Add the orzo. Cover the pan, reduce the heat, and allow it to simmer for five minutes. Add the chicken and kale and any extra juices. You want to orzo to continue cooking under tender and the chicken to finish cooking. It should take about five to eight minutes.
Remove the soup from the heat and discard the by leaf. Finally, stir in the lemon juice, lemon zest, and salt and pepper.
2. Vegan Minestrone Soup
Check out this vegan minestrone from EatingWell. It's an immune powerhouse that takes only 30 minutes.
5 cloves garlic, minced
3 cups low-sodium vegetable broth
3 cups water
3 cups fresh baby kale or chopped kale
1 cup ditalini pasta or other small pasta
1 cup frozen peas, thawed
1 cup chopped leek, white and light green parts only, rinsed well
1 cup cubed whole-grain rustic bread
1 cup chopped carrots
3 tablespoons extra-virgin olive oil, divided
¾ teaspoon kosher salt
½ teaspoon ground pepper
10 ounces zucchini (about 1 medium), halved lengthwise and thinly sliced
1 (15 ounce) can, no-salt-added, cannellini beans, rinsed
Preheat your oven to 350° Fahrenheit. Over medium heat, cook two tablespoons of oil and the garlic in a medium skillet. Stir constantly for three to four minutes until the garlic softens. Toss in bread and coat. On a baking sheet, spread the mixture, baking for eight to 10 minutes, until toasted.
In a large pot over medium heat, heat the leftover tablespoon of oil. Add the carrots and leek to the pot. Cook for five to six minutes, stirring occasionally, until soft. Add water, broth, and salt. Cover the pot and bring it to a boil at high heat. Reduce the heat to medium-high and add the pasta. Cook uncovered for five minutes, stirring often. Add the zucchini. Continue stirring until the pasta is al dente, about five more minutes. Finally, add the peas, beans, kale, and pepper. Continue cooking until the kale wilts, about two more minutes. Dish out the soup, and sprinkle with croutons.