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  • Billie Lerch

Immune-boosting soup

Updated: Jun 16, 2022

Immune boosting soup

Did your grandmother make soup chicken when you were sick? Chicken soup is a popular folk remedy for many reasons. It provides you with hydration and anti-inflammatory properties. Chicken is also high in cysteine which will help you clear any mucus. If you make your own bone broth, you will add gelatin to your soup which is beneficial for your gut health .

Add these ingredients to help you boost your immune system:


Garlic was used in traditional herbal medicine to prevent and treat colds and flu, coughs and to expel parasites. The anti-microbial compound allicin found in garlic becomes active when the garlic is crushed or chewed, therefore it is best to consume garlic fresh with minimal cooking. To get the most benefit out of garlic, chop or crush your garlic and add it at the end of your cooking.


Gingerol, which is found in fresh ginger, contains anti-inflammatory and anti-microbial properties that can dampen the symptoms of colds. The diaphoretic capacity of fresh ginger creates heat throughout the body and induces sweating, which helps you to get rid of a cold.


The high antioxidants and strong anti-inflammatory properties of turmeric are a general immune system booster which can help reduce symptoms associated with colds and flu.

Recipe Immune-boosting soup

You will need:

  • 2 litres of chicken stock or your own bone broth

  • 2 cups shredded chicken meat

  • 1 1/2 cups finely chopped celery

  • 1 1/2 cups finely chopped carrots

  • 2 - 5 cloves garlic minced garlic

  • 1 tablespoon finely grated ginger

  • 1 teaspoon finely grated turmeric

  • 1 cup finely chopped parsley

  • 1/2 cup finely chopped fresh coriander (optional)

  • sea salt - to taste


Add the finely chopped celery, carrots and a dash of olive oil into a cooking pot on a medium heat. Let it simmer for 3-5 minutes or until the vegetables soften.

Add your stock to the cooking pot, together with the chicken meat. Bring to a gentle simmer and cook for 5-10 minutes or until vegetables soften further.

Add the garlic and spices and simmer for another minute or so. Season with sea salt. Remove the pot from the heat and stir through the coriander and parsley.

Serve immediately.

Tip: Add some more of your favourite vegetables into the soup.

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