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–+ servings
Ella Cooks

Game-Changing Flu-Fighting Chicken Soup (Comfort Food With Superpowers)

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This ultimate flu-busting chicken soup brings together nourishing stock, tender chicken, and immune-supporting ingredients like garlic, turmeric, and lemon. It’s hydrating, anti-inflammatory, and tastes so good you’ll want it even when you’re not sick.
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Prep Time 20 minutes
Cook Time 50 minutes
Resting Time 10 minutes
Servings: 4
Course: Soup
Calories: 290
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Ingredients
For the broth:
  • 1 tablespoon olive oil or avocado oil
  • 1 onion diced
  • 3 cloves garlic minced
  • 1 tablespoon fresh ginger grated
  • 1 teaspoon turmeric powder or 1 tablespoon fresh grated turmeric
  • 2 carrots sliced
  • 2 celery stalks chopped
  • 1 whole chicken leg bone-in, skin removed or 2 bone-in thighs
  • 6 cups chicken stock preferably homemade or low sodium
  • 1 cup water
  • 1 bay leaf
  • Salt and pepper to taste
To finish:
  • 1 cup cooked rice or egg noodles
  • Juice of ½ lemon plus wedges to serve
  • 2 tablespoons chopped parsley or dill
Optional: ¼ teaspoon chili flakes or a small pinch cayenne
Optional: ½ cup frozen peas or spinach for colour and vitamin boost

Equipment

  • Large heavy-bottomed pot or Dutch oven
  • Fine mesh strainer (optional)
  • Ladle
  • Sharp knife and chopping board

Method
 

Method
  1. Sauté aromatics: Heat olive oil in a large pot over medium heat. Add onion, garlic, ginger, and turmeric. Sauté 3–4 minutes until fragrant.
  2. Add veggies and chicken: Stir in carrots, celery, and chicken pieces. Cook 2 minutes to coat everything in the spices.
  3. Simmer for healing magic: Pour in stock and water. Add bay leaf, a pinch of salt, and black pepper. Bring to a boil, then reduce heat to low. Simmer uncovered for 40–45 minutes until the chicken is tender and the broth has a golden colour.
  4. Shred the chicken: Remove chicken, shred the meat with two forks, and discard bones.
  5. Combine and finish: Return chicken to the pot. Stir in rice or noodles, lemon juice, herbs, and any add-ins like peas or spinach. Simmer 5 more minutes. Adjust seasoning — it should taste bright, savoury, and lightly spiced.

Nutrition

Calories: 290kcalCarbohydrates: 24gProtein: 26gFat: 9gSodium: 580mg

Notes

Tips & Variations

  • Add a dash of apple cider vinegar while simmering for extra collagen extraction.
  • Replace noodles with quinoa for a gluten-free, protein-boosted version.
  • Stir in a little miso paste at the end for extra umami and probiotics (just don’t boil it).
  • For vegans, swap chicken for chickpeas and use vegetable broth plus extra turmeric and lemon.
 

FAQ

Does chicken soup really help with colds or flu?   
Yes - research shows hot broth can help clear nasal congestion, keep you hydrated, and even have a mild anti-inflammatory effect. The warmth also improves mucus flow, which may ease symptoms faster.
Can I make this ahead and freeze it?   
Absolutely. It freezes beautifully for up to 3 months. Skip the noodles when freezing and add fresh ones when reheating.
Can I use cooked rotisserie chicken?   
Yes - just simmer the broth with the bones separately if possible, then add shredded meat in the last 10 minutes.
What helps make this “flu-busting”?   
The combo of garlic (allicin), ginger (gingerol), and turmeric (curcumin) offers proven antioxidant and anti-inflammatory benefits. The lemon adds vitamin C, while the broth replenishes electrolytes and fluids.
What’s the best way to serve it when you’re sick?   
Serve it hot with extra lemon wedges and a sprinkle of salt - warmth plus hydration is key for recovery.

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