Is it just me or does it seem like everyone is sick? Not just run of the mill 3 day colds, but 2 weeks of missing work and school and life in general. So far this season, I have managed to stay healthy. As I dodge people sneezing and hacking at the grocery store, I’m grabbing as many fruits and veggies as I can to boost my immune system. Soups, stews, stir-fry, smoothies, and salads are the easiest way to pack in loads of vitamins, minerals, and antioxidants to keep up the fight against illness taking me down.
This simple soup is easy to make on a Sunday and take to work or school for lunch all week. It’s packed with protein to keep me full and satisfied without feeling tired and heavy all afternoon. If a cold or the flu does happen to try and sneak in, my immune system will be prepared to take it on!
- 2 tablespoons olive oil
- 1 1/2 cups chopped onion
- 3 celery stalks, thinly sliced
- 2 large carrots, thinly sliced
- 1 pound presliced vitamin D-enhanced mushrooms (such as Monterey Mushrooms)
- 10 medium garlic cloves, minced
- 8 cups unsalted chicken stock (such as Swanson)
- 4 thyme sprigs
- 2 bay leaves
- 1 (15-oz.) can unsalted chickpeas, drained
- 2 pounds skinless, bone-in chicken breasts
- 1 1/2 teaspoons kosher salt
- 1/2 teaspoon crushed red pepper
- 12 ounces curly kale, stems removed, leaves torn
Heat oil in a large Dutch oven over medium. Add onion, celery, and carrots; cook, stirring occasionally, 5 minutes. Add mushrooms and garlic; cook, stirring often, 3 minutes. Stir in stock, thyme, bay leaves, and chickpeas; bring to a simmer. Add chicken, salt, and red pepper; cover and simmer until chicken is done, about 25 minutes.
Remove chicken from Dutch oven; cool slightly. Shred meat with 2 forks; discard bones. Stir chicken and kale into soup; cover and simmer until kale is just tender, about 5 minutes. Discard thyme sprigs and bay leaves.NUTRITION INFORMATION
- calories 253
- fat 6.5 g
- satfat 1 g
- monofat 3 g
- polyfat 0.9 g
- protein 28 g
- carbohydrate 22 g
- fiber 6 g
- cholesterol 54 mg
- iron 2 mg
- sodium 581 mg
- calcium 116 mg
- sugars 5 g
- Est. Added Sugars 0 g
Tips: Add fresh ginger, grated or finely chopped for an additional immunity boost! Leave out the chicken, swap out chicken broth for vegetable broth, and increase the veggie portions for a vegan friendly soup.