Sick Soup: Feel Better Soup Recipe for Cold and Flu Relief
When you’re under the weather, the “Sick Soup Feel Better Soup recipe” is a comforting remedy that soothes the soul and nourishes the body. Packed with immune-boosting ingredients, this warm, flavorful soup is perfect for fighting off a cold or flu. Start by sautéing garlic, ginger, and onion in olive oil for their anti-inflammatory properties. Add diced carrots, celery, and sweet potatoes for a hearty base, then toss in shredded chicken or tofu for protein. Pour in chicken or vegetable broth, season with turmeric, black pepper, and a pinch of cayenne for an extra kick, and let it simmer until the vegetables are tender. Finish with a handful of fresh spinach or parsley to add a dose of vitamins. This easy-to-make soup is not only soothing but also packed with nutrients to help you bounce back faster, making it the ultimate comfort food when you’re feeling unwell.
Sick Soup: Feel Better Soup Recipe for Cold and Flu Relief
When you’re feeling under the weather, there’s nothing more comforting than a warm, nutrient-packed bowl of soup. This Feel Better Soup is designed to soothe your symptoms, boost your immune system, and provide hydration and nourishment. Packed with healing ingredients like chicken broth, ginger, garlic, and wholesome vegetables, this recipe is perfect for colds, flu, or any time you need a comforting meal.
Sick Soup Feel Better Soup
Equipment
- Large pot or Dutch oven
- Knife and cutting board
- Ladle
- Measuring cups and spoons
Ingredients
- 1 tbsp olive oil
- 1 medium onion, diced
- 3 cloves garlic,minced
- 1 tbsp fresh ginger, minced
- 2 medium carrots, sliced
- 2 celery stalks, sliced
- 1 pound boneless skinless chicken breasts or thighs
- 6 cups low-sodium chicken broth
- 1 cup water
- 1 cup diced potatoes (optional)
- 1 cup diced zucchini (optional)
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- Salt and pepper to taste
- 1 cup baby spinach or kale
- 1 tbsp lemon juice
- Fresh parsley for garnish
Instructions
- Heat the Oil: In a large pot or Dutch oven, heat the olive oil over medium heat.
- Sauté Aromatics: Add the diced onion and cook until translucent, about 5 minutes. Stir in the garlic and ginger and cook for an additional 1-2 minutes.
- Add Vegetables: Add the carrots and celery (and optional potatoes and zucchini) to the pot. Cook, stirring occasionally, for about 5 minutes.
- Add Chicken and Broth: Place the chicken breasts or thighs in the pot. Pour in the chicken broth and water. Add the thyme, rosemary, salt, and pepper.
- Simmer: Bring the soup to a boil, then reduce the heat to low. Cover and let it simmer for about 30 minutes, or until the chicken is cooked through and the vegetables are tender.
- Shred the Chicken: Remove the chicken from the pot and shred it with two forks. Return the shredded chicken to the pot.
- Finish the Soup: Stir in the baby spinach or kale and lemon juice. Cook for an additional 5 minutes, until the greens are wilted.
- Serve: Ladle the soup into bowls and garnish with fresh parsley.
Notes
Tips
- Variations: You can add other vegetables like mushrooms or bell peppers for more variety.
- Herbs: Fresh herbs can be used instead of dried ones for a more vibrant flavor.
- Noodles: For a heartier soup, add some cooked noodles or rice before serving.
- Spice: Add a pinch of red pepper flakes for a bit of heat if desired.
- Storage: This soup can be stored in the refrigerator for up to 3 days or frozen for up to 3 months.
Why This Soup is Perfect When You’re Sick
- Hydration: The broth helps keep you hydrated, a critical factor during illness.
- Immune Boosting: Ingredients like garlic, ginger, and turmeric are known for their anti-inflammatory and immune-boosting properties.
- Easy to Digest: A warm soup is gentle on the stomach and easy to digest when you’re not feeling well.
- Soothing Warmth: Steam and heat from the soup can help relieve congestion and sore throats.
Sick Soup Recipe
Ingredients
- 1 tbsp olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1-inch piece fresh ginger, grated
- 1 tsp turmeric powder (optional)
- 2 medium carrots, sliced
- 2 celery stalks, chopped
- 1 cup spinach or kale, chopped
- 4 cups chicken broth (low sodium for better hydration)
- 2 cups shredded rotisserie chicken or cooked chicken breast
- 1 cup cooked rice or noodles (optional, for added comfort)
- Salt and pepper to taste
- Juice of 1 lemon (optional, for extra Vitamin C)
- Fresh parsley or cilantro, chopped, for garnish
Instructions
- Sauté Aromatics:
Heat olive oil in a large pot over medium heat. Add onion and sauté until translucent (about 3-4 minutes). Stir in garlic and ginger, cooking for an additional minute until fragrant. - Add Spices and Vegetables:
Add turmeric powder, carrots, and celery. Sauté for 2-3 minutes. - Simmer Broth:
Pour in the chicken broth and bring the mixture to a boil. Lower the heat and let it simmer for 15-20 minutes until the vegetables are tender. - Add Protein and Greens:
Stir in shredded chicken and spinach/kale. Cook for another 5 minutes until the greens are wilted. - Optional Additions:
If using rice or noodles, add them at this stage and heat through. - Season and Serve:
Season with salt, pepper, and lemon juice to taste. Garnish with fresh parsley or cilantro.
Nutrition Information (Per Serving, Approximate)
- Calories: 200-250 (without rice/noodles)
- Protein: 18g
- Carbohydrates: 12g
- Fat: 8g
- Fiber: 3g
- Vitamin C: 20% of the Daily Value (with lemon juice)
- Vitamin A: 70% of the Daily Value (from carrots and greens)
This Feel Better Soup is a comforting, easy-to-make remedy for sickness. Loaded with healing nutrients, it provides relief for cold and flu symptoms while keeping you nourished. Perfect for meal prep or to share with loved ones in need of a health boost!
I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.