A healthy immune system doesn’t come from vitamin C alone; you need a calibrated combination of different nutrients. Certain foods, in particular, bolster your defenses not only during cold and flu season but all year long. This soothing, hearty soup combines six immunity-boosting ingredients, making each bowlful a prevention powerhouse.
Immunity Soup
Hands-on: 30 min. Total: 1 hr.
This recipe yields a big pot of brothy soup that you can make ahead and enjoy for a couple of days; the flavor just gets better over time. You may be wary of a large amount of garlic, but keep in mind that it mellows considerably after being cooked.
2 tablespoons olive oil
1½ 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-ounce) can unsalted chickpeas, drained
2 pounds skinless, bone-in chicken breasts
1½ teaspoons kosher salt
½ 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. Serves 8 (serving size: 1½ cups)
CALORIES 253; FAT 6.5g (sat 1g, mono 3g, poly 0.9g); PROTEIN 28g; CARB 22g; FIBER 6g; SUGARS 5g (est. added sugars 0g); CHOL 54mg; IRON 2mg; SODIUM 581mg; CALC 116mg
Note: This article is not intended to diagnose or treat any medical condition and is not a substitute for a physician.