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Recipe: immune-boosting soup

When we’re feeling under the weather, many of us turn to soup in search of comfort and sustenance. Not only is soup delicious, but it’s warming and hydrating, both of which can help to alleviate some of the symptoms associated with cold and flu.

Soup is also often a nutritious choice, especially when it’s home-made. This soup is packed full of immune-boosting ingredients. Capsicum has more than twice the vitamin C of an orange, while zinc from the chickpeas helps the body with vitamin c absorption and healing. Garlic and ginger are well known for their immune-boosting benefits, and turmeric has anti-inflammatory and antioxidant properties. Chicken soup is widely known as a good choice when you’re unwell, and that’s for good reason - chicken is rich in vitamin B6 which is important for immune health.

In addition to being healthy, this soup is also delicious. Roasting the vegetables brings out their natural sweetness and flavour, while the turmeric adds a spiciness that’s countered by the natural yoghurt.

3 cloves of garlic

3 cm piece of ginger

1 can chickpeas, drained

2 red capsicums

1 butternut pumpkin

6 chicken thighs

1 tablespoon turmeric

1 litre chicken stock

Natural yoghurt, to serve

  1. Begin by preheating your oven to 180 degrees Celsius.
  2. Chop your pumpkin into 3cm pieces, scooping out and discarding the seeds, but leaving the skin on. Line a baking tray or dish with baking paper, lightly spray with olive oil and scatter your pumpkin pieces. Season with salt and a little more oil, and place in the oven. Cook for 40 minutes or until the pumpkin is tender and golden.
  3. Slice your capsicums into halves, and then quarters. Place on a lined baking tray with olive oil and bake for about 20 minutes or until the skin is wrinkled and slightly charred, and the flesh is soft.
  4. While your vegetables are cooking, trim excess fat off the chicken thighs and cook in a little olive oil over high heat until cooked through. Remove from the heat and set aside.
  5. Set a large saucepan over a medium heat with a drizzle of olive oil. Finely dice your garlic and ginger and add to the pan, stirring until softened and fragrant. Add your pumpkin, capsicum, chicken stock, chickpeas and turmeric. Bring to the boil, and then turn the heat down to low and allow the soup to simmer for 15 minutes. Take off the heat and allow to cool slightly.
  6. Once the soup has cooled slightly, use a stick blender to blend to a smooth consistency. Add in the chicken (roughly chopped), season with salt and pepper and return to the heat to warm through before spooning into four bowls and topping with a dollop of natural yoghurt.

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Acknowledgement of Country

Capital Chemist acknowledges the Traditional Custodians of the land on which we operate, live and gather as employees, and recognise their continuing connection to land, water and community. We pay respect to Elders past, present and emerging.