It seems like everyone gets sick around the same time. Especially during the winter months, I hear my clients, friends and family concerned about the cold, flu or just feeling run down. I’ve loaded this simple soup with wholesome, nutrient-dense ingredients so it’s packed with Vitamins A & C, plus iron, potassium, calcium and fibre to keep your body healthy and help boost your immune system!
It’s a pretty quick and easy recipe, a combination of the traditional chicken soup (without the chicken) and minestrone. Try it tonight and enjoy a wholesome bowl of warm goodness! For a non-vegetarian version, feel free to add in some leftover roasted chicken. Remember about 100 grams of meat is a portion for one person, so if substituting for the chickpeas, add 2 extra cups of cooked pasta (4 cups total) and about 400 grams of cooked chicken.
Note on vegetable broth: You can use the stuff out of a can or box, or use water and bouillon cubes or make your own. I often add one part water to one part broth to cut the salt and then add extra spices to add flavour.
For those with tummy troubles, these beans are not low FODMAP, so replace with cooked chicken or cubed tofu and add in the last few minutes of cooking for a more digestive friendly option. if you are eating low FODMAP, you should also use a gluten-free pasta noodle. I recommend a small corn noodle. If you’re avoiding onions and garlic in the elimination phase of the Low FODMAP diet, be sure to check your store bought broth options for one without and swap fennel for the onion called for in the soup.
Recipe: Sick Day Soup
Makes: 4 servings
Time: 15 minutes prep, 35 minutes cook
INGREDIENTS
2 Tbsp olive oil
1/2 small onion, chopped
4 large carrots (about 2 cup), diced
6 cups vegetable broth
1 large potato (about 2 cups), diced
2 tomato, diced
1 tsp thyme
1 tsp basil
Dash of cayenne pepper
Dash of freshly ground pepper
3/4 tsp balsamic vinegar
2 cups (cooked) small pasta noodles (about 3/4 uncooked)
4 cups raw baby spinach (or chopped regular spinach)
1 can chickpeas, rinsed
INSTRUCTIONS
Add olive oil to a large pot on medium high heat and sauté onion and carrots for 2-3 minutes.
Add broth, potato, tomato, spices and balsamic vinegar to pot. Bring to a boil. Cook on medium-high for 25-30 minutes or until desired tenderness is reached.
Meanwhile cook pasta in a separate pot.
Add cooked pasta, spinach, and chickpeas to soup. Heat for 2 minutes more before serving.
Stay well, my friends!