Chicken soup with vegetables is considered by many as the ultimate comfort food. And it should be since, throughout history, chicken soup has been the “go-to” for many health issues. During the fall and winter months, this recipe for robust & healthy chicken soup is an absolute fav in our home — literally, it’s a bowl of nutrients that is also very filling, warming, delicious, and easy to make. I highly recommend this particular time-tested chicken soup recipe when you or family members suffer from a cold, a sore throat, a cough, the flu, or a sinus infection. And it’s absolutely wonderful and warming, as a stand-alone, on those cold-to-the-bone winter evenings. Additional sides that go well with this healthy chicken soup include a colorful, raw, organic salad and/or homemade organic cornbread.
DID YOU KNOW?
Chicken soup appears to help fight colds, according to several studies. It helps clear nasal congestion as well as thin mucus so you can better cough it up. In addition, research shows it may have a mild anti-inflammatory effect than can help ease symptoms. ~WebMD
For those who choose not to consume meat, Lanphier Family Robust & Healthy Chicken Soup can be made without the free-range chicken. Potatoes can also be omitted and substituted with organic wild rice or brown rice.
RELATED: Flu and Cold Season: What You Need to Know
Health Benefits of Chicken and Vegetable Soup
Listed below are some of the many health benefits that homemade chicken and vegetable soup can give:
- Studies reveal that chicken and vegetable soup is effective in boosting the immune response to fight off cold viruses, including runny nose and cough. Scientists have also confirmed that chicken soup can inhibit cold symptoms and prevent the migration of the cold virus.
- Chicken and vegetable soup does a good job of keeping you hydrated when you aren’t feeling well because it’s filled with electrolytes. It’s been proven to be more beneficial for recovering from an illness and keeping you hydrated than commercial electrolyte drinks. The natural salts, the warm soup, and steam are also beneficial in helping to clear mucus membranes and soothe irritated passageways in your nose and throat.
- The ingredients you add to your homemade chicken soup, such as onions, carrots, celery, peppers, and parsley also contain immune-boosting antioxidants, nutrients, and fiber. For example, adding carrots which are a good source of beta-carotene and Vitamin A, can help to keep the eyes healthy. Onions are important as well, as they are rich in antioxidants and can help eliminate toxins from the body.
- Adding red potatoes to chicken and vegetable soup can also be helpful in weight control. They can help you feel full and satisfied more quickly and are less starchy than regular potatoes.
- Chicken and vegetable soup has been shown to provide an emotional and psychological lift to your spirits and is often considered to be comfort food. The warmth and the homemade taste can help make you feel better, not only physically, but also emotionally and mentally.
Lanphier Family Robust & Healthy Chicken Soup
2-3 Organic/free-range chicken breasts or one small free-range chicken (boiled) (optional)
3-4 boxes of organic chicken or organic vegetable broth (or homemade)
2-3 cups of purified water
1-2 TBSP of red wine vinegar
2 TBSP unrefined, cold-pressed olive oil or avocado oil
4-5 stalks of diced organic celery
2-3 medium to large diced organic onions (the more the better)
3-5 cloves organic garlic (minced…the more the better)
2-3 packages organic frozen mixed vegetables (sometimes I add extra organic carrots)
1 package of frozen organic okra (optional)
1 can organic tomatoes with green chilies
Diced organic red potatoes (2 potatoes for each member–since these are usually small potatoes)
Garlic pepper or organic black pepper (organic) to taste
Himalayan Salt (to taste)
Organic Chili Powder (I use a lot of this!)
- Boil chicken breasts in purified water on top of the stove.
- Saute in coconut or avocado oil the following: red wine vinegar, garlic, onion, and diced celery. Add organic broth, tomatoes with green chilies, and purified water. When hot add frozen vegetables and diced potatoes.
- Shred cooked chicken breasts and add to soup. Cook (covered) until all vegetables are tender.
- Add seasonings (pepper, salt, and chili powder) to taste. Be sure to taste as you go as too much chili powder can make this soup very hot.
- Simmer, covered, for 15-20 more minutes.
This recipe makes a large pot of soup and freezes well. Easily feeds 4-6 people. ENJOY!
American College Of Chest Physicians. (2000, October 19). New Study Supports Chicken Soup As A Cold Remedy. ScienceDaily. Retrieved December 13, 2019, from www.sciencedaily.com/releases/2000/10/001018075252.htm
“Chicken Soup Really Is Good for a Cold.” abcnew.go.com. (2000).
Effects of drinking hot water, cold water, and chicken soup on nasal mucus velocity and nasal airflow resistance. Chest. 1978 Oct;74(4):408-10.
An Inside Scoop on the Science Behind Chicken Soup and the Common Cold. This article is originally published in UCLA Student Wellness Commission Total Wellness Magazine. Click here to view the original article published in the Fall 2013.
Elman, Mike. Globe Life. 5 Reasons To Eat Homemade Chicken Noodle Soup. April, 2017.
“Chicken Soup for Allergies and Asthma.” Coping with Asthma and Allergies. (1998).
“Preventing the Common Cold With a Garlic Supplement: A Double-Blind, Placebo-Controlled Survey.” Adv Ther. (2001).
“Garlic for the common cold.” The Cochrane Library. (2009).
“Onion: Natural Protection Against Physiological Threats.” Crit Rev Food Sci Nutr. (2013).