Hot Mama's Get Better Quick Soup
Serves 6
This time of year, I love soup. It warms me up, it warms up my kitchen, nutrient dense and fluids. Comfort food at its finest. I think it goes without saying that the best days, need to include either making or consuming soup…. Okay, so I may be alone in this. BUT, I do have a fabulous recipe that I use whenever it seems that someone needs a little boost to the immune system. Starting with a base of chicken soup, which has been shown to decrease the symptoms and duration of a cold. I added the other ingredients for their recognized benefits, and tastiness! Onions, garlic, ginger, cruciferous veggies (cabbage/broccoli etc) – antimicrobial properties, immune stimulating Turmeric, vitamin C (from citrus, cabbage and sprouts), zinc (from the shrimp) – support and improve immune function Chili flakes – improves circulation, helps with congestion Noodles – source of carbs/easy to digest, and comfort food (made with buckwheat, soba noodles are high in antioxidents too). Soy/fish sauce – if you’ve been sick for a couple of days, and possibly dehydrated, a bit of sodium (with the other minerals in the soup ingredients) can help replace those missing electrolytes.
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Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
252 calories
22 g
165 g
7 g
24 g
2 g
381 g
1147 g
6 g
0 g
5 g
Nutrition Facts
Serving Size
381g
Servings
6
Amount Per Serving
Calories 252
Calories from Fat 64
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 165mg
55%
Sodium 1147mg
48%
Total Carbohydrates 22g
7%
Dietary Fiber 3g
11%
Sugars 6g
Protein 24g
Vitamin A
79%
Vitamin C
39%
Calcium
14%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1-2 Tbsp olive oil, coconut oil or butter – whatever you like.
  2. 1 onion, diced
  3. 2 carrots, sliced on a bias
  4. 3 celery stalks, sliced on bias
  5. 1 bulb garlic, peeled (or less, but it won’t be as good…)
  6. 3 inches of fresh ginger root, grated
  7. 1/2 tsp – 2 tsp Chili flakes
  8. 2 bay leaves
  9. 1 tsp – 1 Tbsp Turmeric
  10. 1 L Chicken stock or broth*
  11. 3-4 cups Nappa Cabbage, chopped (bok choy, regular cabbage, kale or broccoli)
  12. 1 Tbsp Soy Sauce
  13. Noodles (optional – Shanghai or Soba)
  14. 1 lb of shrimp, peeled and deveined
  15. 1 lemon or lime, juiced
  16. Bean sprouts
Instructions
  1. Put a big pot or dutch oven on medium heat. Add your oil/fat of choice.
  2. Add onions, celery and carrots. Stirring until onions are translucent. Clear a spot in the middle of the pot and add garlic (whole, sliced or minced), ginger, chili flakes, bay leaves and turmeric. Give it all a stir and let the spices heat up. Keep it moving so it doesn’t burn. Mix everything together and add your stock/broth. Use low sodium if store bought.
  3. Turn up the heat to med-high and bring it all to a boil. Turn down heat to med-low and simmer for at least 15 minutes.
  4. Add the nappa cabbage, heat through for another 10-15 minutes. Meanwhile, follow the directions on the noodles (if using) and add to the soup. I tend to make soup more like stew… add more liquid/water if you like a thinner soup.
  5. Toss in the shrimp and heat until they turn pink, and form C shapes (C stands for cooked, O means overcooked), usually 1-2 minutes depending on size. Remove from heat.
  6. Just before serving stir in the citrus juice.
  7. Top individual bowls with the bean sprouts.
  8. As with any soup, best served with love.
Notes
  1. Bonus points for homemade chicken stock – if you made your own broth, feel free to add the meat back to soup.
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calories
252
fat
7g
protein
24g
carbs
22g
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Hot Mama Health & Fitness http://hotmamafit.com/