This easy soup is full of immunity-boosting foods: vitamin C–rich kale and broccoli, zinc-containing chicken and beans, and antioxidant-packed garlic and onions. Plus, the hot, steamy broth with a hint of peppery heat really gets your nose running…isn’t that the point?
Today I wish I could teleport this hot, spicy, garlicky, body-and soul-healing Immunity Soup straight to New York City. My oldest daughter Hannah lives there and she’s sick with the flu; she has been all week. ☹
What’s worse, is that now, I’m feeling a little stuffy and achy myself. We both could really use this soup; it’s just what we need to get better – quick.
And, wanna hear some extra good news? You can make this piping hot, clear-out-your-sinuses, Immunity Soup about 30 minutes, if you’ve got some leftover baked chicken and veggies sitting around in your fridge.
The Nutrition 411
- A++ Alliums – This soup is packed with immune system-boosting garlic and onions. A bay leaf or two and a generous pinch of red pepper flakes is really all you need for flavor. Let the alliums shine!
- Low-Cal, Low-Fat – Nutritionally speaking, this soup is a winner if weight loss or maintenance is your goal. You can eat a steaming HUGE bowl of soup for about 250 calories. A diet deal for sure.
- Brassica Power – I put fresh kale and broccoli in this Immunity Soup; they’re two of the healthiest veggies you can eat.
- Fiber Filled – This soup is HIGH in fiber. At 8 grams per serving you’re getting almost 1/3 of the fiber you should eat in a day. Slurp up!
Cooking Tips
- About the Parmesan rind… Adding a parmesan rind, for flavor is a kitchen hack every soup lover should know. Just save your old rinds (I wrap them and freeze them, I currently have about 10 rinds saved up) and pop them in the broth. Allowing the rind to simmer in the broth releases a deep, salty umami-ish flavor that makes the taste of this Immunity Soup soooo much more satisfying. No rind? No sweat. Sprinkle a little parm on at the end, if you’d like to.
- Do not over cook the veggies. The veggies, especially the broccoli and kale are meant to be undercooked and slightly crisp so they retain more of their disease-fighting powers. Pay attention to the recipe and don’t over simmer the soup.
- Make it easy. I used the bagged, already-washed and chopped kale. I picked out the really big stems and tossed in the rest.
- Change up the beans. I used Cannellini beans because that is what we had. Kidney, garbanzo, or pinto beans would work well in this recipe too.
How are you feeling today? A little under the weather? I know I am. Yep, I think I’ll tuck in today. It’s snowing here (again!) so I’m pretty sure my comfy dog-hair-filled slippers, the Winter Olympics, and this Immunity Soup is all I need.
Peace, love and good eats; from our empty nest to yours.
Mr. ENs Take on This Recipe: The garlic is definitely in-your-face, but just right; a clove or two more might be a bit too much.
Immunity Soup
Yield 4 large servings, or 6 smaller servings
This easy soup is full of immunity-boosting foods: vitamin C–rich kale and broccoli, zinc-containing chicken and beans, and antioxidant-packed garlic and onions.
Ingredients
- 32 oz. low sodium chicken broth
- 2 cups water (or use more broth if you’d like)
- 2 bay leaves
- Parmesan rind, optional – see Notes
- 3 carrots, diced
- 1 onion diced, or 8 diced green onions
- 1 large cooked chicken breast, cooked and diced
- 4 cloves garlic, crushed
- Red pepper flakes – generous pinch (about ½ teaspoon)
- 3 cups kale, large stems removed chopped
- 1 ½ cups fresh broccoli, chopped
- I 15.5 oz. can Cannellini beans, drained and not rinsed
Instructions
- Pour the chicken broth and water into a large pot. Add the bay leaves, Parmesan rind (if using), diced carrot, and onion. Bring to a low simmer, and simmer 10 minutes.
- Add the chopped chicken, garlic and red pepper flakes. Simmer on low, ten more minutes.
- Add the broccoli, kale and drained beans, and continue to simmer on low, about 10 minutes more, or until kale and broccoli are just tender. (They both should still be bright green in color.)
- Remove the bay leaves and Parmesan rind (if using) and serve. Garnish with an extra pinch of red pepper flakes.
Nutrition Facts
Serving Size 2 cups, at least
Amount Per Serving | ||
|---|---|---|
Calories 250 | ||
% Daily Value | ||
Total Fat 3 g | 5% | |
Saturated Fat 1 g | 5% | |
Cholesterol 24 mg | 8% | |
Sodium 421 mg | 18% | |
Total Carbohydrates 37 g | 12% | |
Dietary Fiber 8 g | 32% | |
Protein 23 g | 46% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
I made this soup tonight for dinner, and it was delicious! Pretty much followed the recipe, but had a bag of cauliflower rice, so threw a little of that in too!
Sounds delicious Colleen. I hope you’re not sick and made this as a preventative measure. Take care!
Was drawn in by the colors, staying because IT TASTES GOOD! I did not want to stop eating it. It is amazing how the garlic and red pepper flakes go a long way in bringing the flavors together so well. Thanks for posting!
Glad you liked it Tammy. I missed your comment. I apologize for not posting it sooner. If you like spicy, I’ve got another one coming up this week! Thanks again.
I made this immunity soup tonight and yum! I love garlic so this is perfect. I also love that this is perfect for my weight watchers journey- 0 points! Thanks Chris- but I really would love it if you would come to my house and make it for me!!
Hi MP! yes, I can do that. Glad you liked it. Yep, it’s garlicky. Great for colds and the flu. Miss you.