Immune Boosting Fall Soup

With everything going on this year, now more than ever people are looking for ways to keep their immune health in tip top shape. This soup is loaded with anti-inflammatory ingredients sure to rev up your immune system. You can ditch the chicken and add in some cannellini beans if you want to go the vegetarian route. Everyone has different tastebuds, so adjust the seasonings as you need.

a Closer look at the ingredients

• Garlic is antiviral and contains the enzyme alliinase, which produces an immune boosting sulfur compound. The compound is triggered by cutting or crushing and best consumed raw. Add minced garlic to olive oil for an immune boosting salad dressing. 

• Turmeric contains the active ingredient curcumin, which is one of the most studied anti-inflammatory herbs and is known to increase our main immune cells (t cells).

• Oregano is a natural antioxidant, anti-fungal, and antibiotic and has been used in ancient herbal medicine for thousands of years.

WHAT TO GRAB

• 2 tbsp avocado oil

• 1/2 large yellow onion (or 1 small), peeled and chopped

• 2 carrot stalks, chopped

• 2 celery stalks, chopped

• 4 cloves of garlic, minced

• 1 lb organic chicken breast, diced into cubes

• 1/2 tsp turmeric

• 1/2 tsp dried oregano

• 1/2 tsp ground ginger

• 1/2 tsp dried thyme

• 4 cups of chicken broth (I used regular not low-sodium when making this, if you have low sodium, just adjust the salt as needed)

• 1 can diced tomatoes (14.5 oz)

• 3 zucchinis, chopped

• 1 small sweet potato, chopped

• 1 red potato, chopped

• Freshly ground black pepper

• Salt (to taste, roughly 1/4 tsp - depends on chicken broth)

• 1 large bunch of kale, chopped

• 1/2 cup fresh dill, chopped

• Shaved parmesan cheese for topping

WHAT TO DO

1. In a large dutch oven (or big pot), heat the avocado oil on medium heat. After 1 minute, add in onion, carrots, celery and garlic. Stir occasionally and cook for a few minutes, until the onions appear translucent.

2. Next, add in chicken breast and turmeric, oregano, ginger and thyme. Mix for 1-2 minutes just to sear the chicken a bit.

3. Once the outside of the chicken is no longer raw (happens in 1-2 mins) add in the chicken broth. Add in the can of diced tomatoes (do not rinse, use the liquid), zucchini, sweet potato and red potato. Season with salt and pepper as needed.

4. Reduce the heat to medium low and cover. Cook for ~30 minutes until potatoes are tender. Stir occasionally.

5. When the soup is almost finished, add in the chopped kale. Cover again and cook for another 5 minutes until kale is wilted.

6. Once the soup is done, mix in the chopped fresh dill. Add parmesan cheese as desired for serving.

7. ENJOY!