Hot Mama's Get Better Quick Soup
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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Amount Per Serving
Calories from Fat 64
% Daily Value *
Total Fat 7g
Saturated Fat 2g
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Total Carbohydrates 22g
Dietary Fiber 3g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1-2 Tbsp olive oil, coconut oil or butter – whatever you like.
- 1 onion, diced
- 2 carrots, sliced on a bias
- 3 celery stalks, sliced on bias
- 1 bulb garlic, peeled (or less, but it won’t be as good…)
- 3 inches of fresh ginger root, grated
- 1/2 tsp – 2 tsp Chili flakes
- 2 bay leaves
- 1 tsp – 1 Tbsp Turmeric
- 1 L Chicken stock or broth*
- 3-4 cups Nappa Cabbage, chopped (bok choy, regular cabbage, kale or broccoli)
- 1 Tbsp Soy Sauce
- Noodles (optional – Shanghai or Soba)
- 1 lb of shrimp, peeled and deveined
- 1 lemon or lime, juiced
- Bean sprouts
- Put a big pot or dutch oven on medium heat. Add your oil/fat of choice.
- 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.
- 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.
- 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.
- 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.
- Just before serving stir in the citrus juice.
- Top individual bowls with the bean sprouts.
- As with any soup, best served with love.
- Bonus points for homemade chicken stock – if you made your own broth, feel free to add the meat back to soup.
Hot Mama Health & Fitness http://hotmamafit.com/