Immune-Boosting Italian Soup for All Seasons
The Immune-Boosting Italian Soup is a delicious and nutritious recipe that provides numerous benefits for the immune system. This soup is packed with ingredients that are rich in vitamins, minerals, and antioxidants, making it an excellent way to support immune function and overall health. Some of the key benefits of this soup for the immune system include:
Boosts White Blood Cell Production: The soup’s high content of vitamin C, found in ingredients like tomatoes and bell peppers, helps to stimulate the production of white blood cells, which are vital for fighting off infections.
Reduces Inflammation: The anti-inflammatory properties of ingredients like garlic, onions, and olive oil help to reduce inflammation in the body, which can weaken the immune system.
Supports Gut Health: The prebiotic fiber found in ingredients like beans and vegetables helps to support the growth of beneficial gut bacteria, which is essential for a healthy immune system.
Provides Antioxidant Protection: The soup’s high antioxidant content, thanks to ingredients like tomatoes and leafy greens, helps to protect cells from damage caused by free radicals, which can weaken the immune system.
Enhances Immune Cell Function: The combination of vitamins and minerals in the soup, including vitamin D, zinc, and iron, helps to support the function of immune cells, such as T-cells and macrophages.
Reduces Oxidative Stress: The soup’s antioxidant and anti-inflammatory properties help to reduce oxidative stress, which can weaken the immune system and increase the risk of chronic diseases.
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Ingredients:
2 chicken breasts, shredded
1 onion, diced
2 carrots, diced
2 celery stalks, chopped
3 garlic cloves, minced
4 cups chicken broth
1 cup diced tomatoes (canned or fresh)
1 tsp dried basil
1 tsp dried oregano
1/2 cup small pasta (like orzo or ditalini)
2 tbsp olive oil
Salt and pepper to taste
Directions:
1. Heat olive oil in a large pot over medium heat.
2. Sauté onion, carrots, celery, and garlic until softened.
3. Add chicken broth, diced tomatoes, basil, and oregano. Bring to a simmer.
4. Stir in shredded chicken and pasta, cooking until pasta is tender.
5. Season with salt and pepper to taste. Serve hot with crusty bread.
Tips and Variations:
To make this soup even more immune-boosting, add some extra ingredients like sliced mushrooms, diced bell peppers, or a sprinkle of turmeric powder.
For a creamier soup, add a splash of heavy cream or half-and-half towards the end of cooking time.
To make this soup more substantial, add some cooked pasta, rice, or beans to the pot.
Experiment with different types of protein like chicken, sausage, or tofu to change up the flavor and texture.
Make a big batch of this soup and freeze it for up to 3 months for a quick and easy meal anytime.
Nutrition Information (per serving):
– Calories: 250-300
– Protein: 20-25g
– Fat: 10-12g
– Saturated Fat: 2-3g
– Cholesterol: 40-50mg
– Sodium: 400-500mg
– Carbohydrates: 30-35g
– Fiber: 5-7g
– Sugar: 5-7g
– Vitamin A: 20-25% of the Daily Value (DV)
– Vitamin C: 40-50% of the DV
– Calcium: 10-15% of the DV
– Iron: 15-20% of the DV
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