Organic Chicken Vegetable Soup
Chicken Vegetable Soup is soothing, comfort food people especially crave when feeling the onset of a cold or flu bug.
When possible, choose locally produced, pasture-fed chicken, or purchase organic chicken from your local market. If on a tight budget, use the cheaper cuts, like a couple of drumsticks, rather than buying conventional. It's also helpful to make big batches of bone broth all at once on weekends, or when you have time, so that the soup comes together quickly.
According to Chinese Dietary Therapy, by Liu Jilin, chicken has a sweet flavor, warm nature, and propensity for the spleen and stomach channels. It warms the middle burner, nourishes the spleen, and enriches the Qi and blood. It's used to treat deficiency conditions, including persistent illness, or edema caused by a weak spleen and kidney essence.
I share in the basic Bone Broth Recipe ~ the base for this Chicken Vegetable Soup ~ how to fortify your broth with various herbs, including GoJi Berries, Astragalus Root, and Angelica Root (sometimes referred to as female ginseng), depending upon what is being treated.
A variety of vegetables, such as turnips and potatoes, or greens like spinach can be added to nourish the yin, while adding a lot of celery is good when there is fluid retention and edema. Burdock root is also good for purifying the blood.
In Chinese medicine, blood deficiency is a pattern of symptoms including fatigue, poor sleep or not able to fall asleep once awakened, pale nails, with pale pink coloring on the lower eye lids, low motivation, dry skin and hair, often feels cold, premenstrual cramping, etc.
Chicken Vegetable Soup with carrots, celery, and onion is helpful to eat at the early stages of a wind-cold invasion.
The chicken and onion have a warming nature, which is balanced by the cool nature of celery. Combined they help break up stagnation in the lungs and chest, while the carrots are good for arresting a cough.
Chicken Vegetable Soup ~ Basic Recipe
This recipe makes about 2 servings. This soup is very quick to make once you have the bone broth already prepared.
- 4 cups previously prepared bone broth, or store bought low-sodium Chicken or Vegetable broth or bone broth ~ homemade is best!
- 1/2+ onion, chopped (or use 1-2 leeks, sliced in half length-wise, then on an angle)
- 2 carrots, chopped
- 2 celery, sliced
- 1+ clove garlic, minced or pressed, optional
- 1-2 skinless, boneless chicken breasts (about 300g), or equivalent of chicken thigh meat, or even turkey breast ~ cut into chunks ~ or whole drumsticks can be used
- 2 tsp. turmeric
- Other herbs, such as bay leaf, or a pinch of thyme or oregano
- A small amount of a darker, aged miso paste, or sea salt & cracked pepper
- Place broth in a pot, turn to medium-high heat, and bring to a boil.
- Add the vegetables, and chicken.
- Add turmeric, and any other seasonings desired. Season with cracked pepper. If not using miso paste, also season with sea salt. (If using miso, do not add until the end of cooking.)
- Turn to medium-low, cover, and let simmer until the vegetables are soft, and the chicken or turkey meat is thoroughly cooked and tender.
- Scoop out about 1 tsp. or a bit more of the miso paste onto a big spoon. Using the back of another spoon, mash the miso into the pot until fully incorporated. Let simmer a few more minutes on lowest setting. There are many beneficial live enzymes in the miso paste, so it is added at the end.
- Serve, garnished if desired with chopped parsley (rich in beta carotene and chlorophyl) or sliced scallions.
Modifications for the Chicken Vegetable Soup
- Add other vegetables or mushrooms, such as chopped turnip, burdock root, or shiitake mushrooms ~ especially choosing locally grown when available. Use less or no vegetables if eating a plant-free diet to determine your tolerance for various plant foods.
- For added minerals, add a little piece of crumbled alaria, or wakame seaweed to the broth while bringing it to a boil. (You may have added some while preparing the bone broth. If not, add a little when bringing the broth to a boil.
- I really love adding separately sautéed onions to the soup. Sauté an entire onion, sliced, in 1 tbsp. olive oil, or other fat, then add to the soup before adding miso paste, just before serving.
- The chicken can be roasted or grilled separately, then cut up and added to the broth. In this case, you will just be bringing the broth to a boil, adding any vegetables and spices, then cooking for about 10 minutes on medium-low, until the vegetables are the desired tenderness.
Take The Hypercarnivore 30-Day Health Challenge, or find more simple low-carb diet recipes in The Trust Your True Nature Low-Carb Lifestyle. Learn everything you need to know about the health benefits of a Hypercarniovre diet in Don's new, one-of-a-kind book, The Hypercarnivore Diet.
If you are interested in having more simple plant-based soup recipes, all of my previous macrobiotic books and cookbooks are available as FREE E-Books!
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I recommend first and foremost to make your own bone broth to supplement your diet with the added minerals and health benefits bone broth soups provides. It's also more affordable! But I also know most people just do not have the means or the time, so this is second best.
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