Immunity Boosting Chicken & Couscous Soup
With the change in season, it seems everyone around me has come down with something. Several friends are under the weather, and since one of my love languages is cooking for others, I jumped at the chance to help them feel better. Now, this soup has become a staple in my kitchen because I usually have the ingredients on hand, it’s quick, healthy, and best of all, absolutely delicious.
There's something so nurturing about putting together a homemade candle, grabbing a menthol bath bomb, and stirring this cozy, immunity-boosting soup. This soup combines powerful ingredients like ginger, turmeric, garlic, and lemon, known for their cold-fighting benefits. Ginger helps soothe sore throats and reduces inflammation, while turmeric is celebrated for its antioxidant properties. Garlic not only adds flavor but also acts as a natural immune booster, and the vitamin C in lemon can help stave off illness. These ingredients create a healing concoction that warms you from the inside out.
Filled with tender chicken, couscous, and hearty vegetables, it's a bowl of comfort and care that wraps you up like a warm hug. The vibrant colors of fresh carrots and spinach dance amid the golden broth while the comforting aroma fills the kitchen, inviting anyone nearby to gather around the table. Whether you're feeling the sniffles or want to strengthen your defenses, this soup—with its nourishing and comforting nature—is my way of sending a little healing love, one spoonful at a time.
Ingredients:
2 cups chopped onions (about 1/2 of a medium onion)
1 1/2 cups sliced leeks (about 1 medium, white and light green parts only)
1 cup sliced carrots (about 1 medium)
1 cup chopped celery (about 2 ribs)
2 tablespoons minced ginger (immune-boosting and anti-inflammatory)
2 tablespoons minced lemongrass or lemongrass paste (antibacterial and soothing)
4 cloves garlic, minced (antiviral and antibacterial)
1 teaspoon ground turmeric (anti-inflammatory and antioxidant-rich)
8 cups chicken stock
1 teaspoon Better Than Bouillon chicken seasoning (optional, for extra depth)
16 ounces cooked, shredded chicken (rotisserie is fantastic)
2 cups pearl couscous
Juice of 1 lemon (rich in vitamin C)
Salt and freshly ground black pepper, to taste
Fresh parsley, chopped, for garnish
Optional Immune-Boosting Add-Ins:
1/2 teaspoon crushed red pepper flakes (to clear sinuses and add mild heat)
1 teaspoon dried thyme (antioxidant and antibacterial properties)
1/4 teaspoon black pepper (enhances turmeric’s benefits)
Extra lemon wedges for serving
Mental Health Benefits
Mental Health Benefits
Turmeric: The active compound in turmeric, curcumin, has powerful anti-inflammatory effects that can reduce brain inflammation, which is often linked to depression. Curcumin is also thought to elevate serotonin and dopamine levels, which may foster a more positive mood. Also, black pepper increases the absorption of curcumin in turmeric.
Chicken Stock: A quality chicken stock is abundant in amino acids like glycine and proline, which can help mitigate anxiety and promote restful sleep. Moreover, chicken stock contains various nutrients that are beneficial for gut health, an important factor connected to mental well-being through the gut-brain axis.
Pearl Couscous: As a whole grain, pearl couscous can enhance serotonin levels due to its carbohydrate content, which encourages relaxation. Being a slow-digesting carbohydrate, couscous provides a steady source of energy, supporting mood balance throughout the day.
Lemon: Citrus fruits, including lemon, are rich in vitamin C, a nutrient known to alleviate stress by lowering cortisol levels. Vitamin C also plays a vital role in bolstering the immune system, which can indirectly support mental health by minimizing the impact of illness.
Parsley: This nutrient-dense herb is rich in antioxidants that help combat oxidative stress, a factor that can contribute to anxiety and depression. Parsley also contains high levels of vitamin K, which is important for maintaining brain health.
Onions and Leeks: Both of these vegetables contain antioxidants like quercetin, which are known to reduce inflammation in the brain and support cognitive function. Additionally, their sulfur compounds aid in detoxification processes, which can positively impact mood and overall brain health by lowering oxidative stress levels.
Carrots: Rich in beta-carotene and vitamin C, carrots contribute to a healthy immune system and may help alleviate symptoms of depression due to their antioxidant effects that protect brain cells from damage. The natural sweetness of carrots can also provide a comforting sensation when included in meals.
Celery: Celery is notable for its high antioxidant content and anti-inflammatory properties, primarily due to the presence of luteolin. This compound may help diminish brain inflammation, potentially enhancing mood and memory. Furthermore, celery's hydrating and cooling effects can help relieve both physical and mental stress.
Ginger: Recognized for its immunity-boosting and mental health benefits, ginger possesses strong anti-inflammatory and antioxidant properties. Research suggests that ginger may alleviate anxiety and improve mood by increasing levels of serotonin and dopamine in the body.
Lemongrass: Traditionally known for its calming effects, lemongrass is often utilized for its potential to alleviate symptoms of anxiety. Its stress-relieving properties make it a popular choice in aromatherapy, and it can contribute a soothing element to various dishes.
Garlic: The antioxidant properties of garlic have been associated with enhanced cognitive function. Additionally, garlic is rich in sulfur compounds that contribute to the production of glutathione, a crucial antioxidant that plays a role in mood regulation and brain health.
Instructions:
1. Prepare Aromatics and Vegetables:
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion, leeks, carrots, and celery. Sauté for 5-7 minutes until softened and aromatic.
Health Boost: Onions and leeks are rich in quercetin, an antioxidant that reduces inflammation and boosts immune function. Carrots provide beta-carotene, which is essential for a healthy immune system. The act of cooking with fresh ingredients can provide a sense of accomplishment and mindfulness, promoting feelings of well-being. The aromatic flavors also stimulate sensory pleasure, which can elevate mood.
2. Add Ginger, Lemongrass, Garlic, and Turmeric:
Stir in the ginger, lemongrass, garlic, and turmeric, cooking for about 1 minute until fragrant. -
Health Boost: Ginger has anti-inflammatory qualities and enhances the immune response. Lemongrass is high in vitamin C, crucial for immunity. Garlic is a powerful antimicrobial, and turmeric contains curcumin, which supports immune function. Ginger and turmeric have been linked to reduced symptoms of anxiety and depression. The aroma of lemongrass can have calming effects, promoting relaxation.
3. Add Broth and Simmer:
Pour in the chicken stock and add the Better Than Bouillon if using. Bring the soup to a boil, then reduce the heat to a simmer. Let it cook for 10-15 minutes.
Health Boost: Chicken stock provides hydration and essential nutrients that can soothe the throat and promote healing. Warm broth is comforting and can evoke childhood memories or a sense of nurturing, which can improve mood and reduce stress.
4. Add Chicken and Couscous:
Add the cooked, shredded chicken and pearl couscous to the pot. Continue simmering for 10-12 minutes or until the couscous is tender.
Health Boost: Chicken is rich in protein, vital for building immune cells. Pearl couscous provides complex carbohydrates for sustained energy. Protein in chicken can help stabilize mood by regulating neurotransmitters. Carbohydrates from couscous can aid serotonin production, promoting feelings of well-being.
5. Finish with Lemon and Seasoning:
Stir in the juice of 1 lemon, then season with salt and pepper to taste. Add red pepper flakes, thyme, and black pepper if desired. -
Health Boost: Lemon is rich in vitamin C, essential for immune function. Red pepper flakes increase circulation, while black pepper may enhance nutrient bioavailability. The bright flavor of lemon can elevate mood and add freshness to the soup. The spices contribute to a sensory experience that can enhance enjoyment and connection to the meal.
6. Garnish and Serve:
Ladle the soup into bowls, sprinkle with fresh parsley, and serve with extra lemon wedges if desired.
Health Boost: Parsley is rich in vitamins A, C, and K, contributing to overall health. The vibrant color and fresh aroma of parsley can enhance visual appeal and sensory enjoyment, contributing to a positive eating experience.
Conclusion:
This soup not only provides a warming, nourishing experience but also acts as a powerful health boost. The immune benefits from each ingredient help fortify the body's defenses, while the mental health benefits promote a sense of well-being and comfort. Enjoy this delightful soup for a nutritious meal that supports both your physical and emotional health!
