Best Soup For a Cold – Roast Chicken, Kale and Lentil Soup

As it’s starting to get colder now and fall is slowly turning to winter, I found myself craving something warm, hearty and healthy. The chilly winter seasons tend to bring with them nasty colds and a greater appetite for heavy comfort food. This delicious and heart warming soup is not only a great immune booster, but healthy and filled with important nutrients to get you through the colder months – without adding the extra kilos! If you’re suffering from the sniffels and generally feeling under the weather then give this recipe a try. It’s the best soup for a cold, packed with healing garlic, fresh ginger, turmeric and kale.

 

best soup for a cold

 

So, why is it the best soup for a cold? Here are some of the health benefits you’ll get from its ingredients:

Garlic – Low in calories, rich in vitamin C, B6 and Manganese, fights flu, can reduce blood pressure and contains antioxidants that protect against cell damage and aging

Ginger – Helps against nausea, reduces muscle pain, contains anti-inflammatory properties, lowers blood sugar levels and improves brain function

Turmeric – Contains curcumin, a powerful anti-inflammatory and antioxidant. Helps to prevent cancer and increases brain development (imporves Alzheimer’s)

Parsley – High in vitamin K (not to be consumed while taking blood thinners), protects against cancer, diabetes and improves bone health

Cayenne Pepper – High in vitamin A, contains capsaicin which has powerful pain relieving properties and boosts metabolism

Kale – Extremely nutrient dense, high in vitamins A, C, K and B9 (Folate) – a vital vitamin during pregnancy. Lowers cholesterol and is high in antioxidants

Lentils – Low in calories, rich in iron, folate and high in protein

Chicken Broth – Promotes healthy digestion, reduces joint pain and inflammation, improves skin, hair and nails and improves bone growth

Now that’s a lot of goodies you’re getting from this delicious meal! Not to mention it’s really easy to make and involves minimal clean up (winning). This soup puts a whole new meaning to “one-pot-wonder”

Find a quick version of this recipe with step by step photos on my Instagram story highlights!

www.instagram.com/chef_in_transit


Best Soup For a Cold – Immune Booster!

 

Roast Chicken, Kale and Lentil Soup

Serves 4 – 6

Ingredients:

1 tbsp olive oil

2 Sticks Celery, finely diced

2 Carrots, finely diced

1 Onion, finely diced

5 cm cube Fresh Ginger, finely chopped

1 Bunch Flat Leaf Parsley, finely chopped, including stems

4-5 Cloves Garlic, crushed

1 tsp Turmeric

1/2 tsp Cayenne Pepper

1 T Tomato Paste

1 1/2 cups Lentils, rinsed

8 cups Chicken Broth

3 Large Leaves Kale – stem removed and chopped

1/2 Organic Rotisserie Chicken, meat picked and shredded

 

Method:

  • Heat the olive oil in a pot over medium heat
  • Add the diced veg. Allow to cook for 5 mins, until slightly browned
  • Add the crushed garlic and ginger, stir through and cook for 1 min
  • Next, add the parsley, turmeric, cayenne pepper and tomato paste, stir through
  • Add the lentils and 6 cups of the chicken broth (the rest will be added later)
  • Stir through, bring to a boil and then cover the pot. Reduce the heat
  • Allow to simmer gently for about 20 mins, until the lentils swell and start to soften – don’t overcook. They should still have a slight bite. Think “al dente”
  • Add the remaining broth to create a more soup-like consistency
  • Stir in the chopped kale and cook for 5 mins
  • Add the shredded chicken, season to taste and serve

Option: I like to keep it as a chunky soup but if you like you could blend the whole thing before serving. Just don’t be deterred by the color!

I hope you enjoyed this recipe. What’s your best soup for a cold? Leave your comments below and feel free to share some of your favorite fall recipes!

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