Immune boosting, virus-fighting, Chicken-less Noodle Soup to help you through cold and flu season on your vegan or plant-based lifestyle.
There are three things that tell me it’s flu season – the weird remedies that start to come out (such as one made from Muscovy duck liver and heart), the number of people out with the flu increases (duh), and I begin to hear about people wearing masks again.
Fight back with my Chicken-less Noodle Soup recipe. Scroll down to find out why it’s so awesome.
Chicken-less Noodle Soup is the same age-old, go-to remedy our grandmothers offered us when we were sick, but updated for today’s healthier, cruelty-free and planet-minded world.
Whatever the reason you went vegan or plant-based – for health, animal welfare, or environmental issues, this is the perfect solution for the few times you’re feeling sick with cold or flu. Even better, there’s no artery-clogging cholesterol or saturated fat from chicken. I added garlic for the anti-viral properties – and if you can handle it – try increasing the amount up to four cloves.
Onions, potatoes, celery and carrots all help boost your immune system.
The specific mixture of veggies in this chicken-less noodle soup recipe reduce inflammation, provide a shot of vitamins (like vitamin c), minerals, and fiber to help your body fight cold and flu. This is the best way to get these vitamins and minerals into your system. Your body will easily recognize them in this food form and will automatically know where to put them and what to do with them. Your body is very clever, give it the tools it needs to heal itself.
Rice or quinoa noodles to comfort and satisfy.
Rice or quinoa noodles add to the satisfying and belly-filling properties of this soup. Wheat can be inflammatory to many people, using rice or quinoa noodles will offer the same feeling, without the possible inflammatory response.
Try making your own vegetable broth.
Broth helps replenish electrolytes gently from added salt and naturally high sodium veggies. But remember that too much of a good thing is too much. Use the low-sodium broth so you don’t overdo it. The water content in the broth helps re-hydrate and warm you. This explains why drinking broth soups, or even broth straight up, is so comforting.
Making your own vegetable broth is simple, easy and inexpensive. You can try a simple veggie-scrap version by freezing leftover veggie scraps until you fill a zip-top bag and simmering for 30 minutes to an hour.
Chicken-less Noodle Soup
Serves 6
Cold and flu fighting, ultra-comforting, Chicken-less Noodle Soup.
Ingredients
8 cups low-sodium vegetable stock
½ sweet onion, chopped
2 cloves garlic, minced
2 carrots, chopped
2 ribs celery, chopped
1 potato, chopped
1 Tbsp coconut aminos (liquid aminos, wheat free tamari or GF soy sauce will also work here)
1 tsp poultry seasoning (or ½ tsp dried sage and ½ tsp dried thyme)
Salt and pepper, to taste
1 package rice or quinoa pasta, spaghetti or fettuccine, broken in half
1 cup cooked chickpeas
Instructions
Heat 2 Tbsp vegetable stock over medium-high heat, add the onion, garlic, carrots, celery and potato, cook for five minutes.
Add the remaining stock, coconut aminos, dried herbs, salt and pepper; cook until potatoes are soft, about 10-15 minutes.
Add the rice or quinoa noodles and cook until just soft, about 7-10 minutes, stir in cooked chickpeas during last 5 minutes of cook time, if using.
Notes
Adding a heaping tsp or two of turmeric will help add to the healing power!
By Dawn Hutchins
Adapted from Altered from Forks Over Knives Spring 2018 Magazine page 30
Nutrition Facts Chicken-less Noodle Soup
8 Servings
Amount Per Serving
Calories 157.9
Total Fat 1.1 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 218.9 mg
Potassium 287.0 mg
Total Carbohydrate 33.1 g
Dietary Fiber 3.7 g
Sugars 4.0 g
Protein 3.0 g
Vitamin A 38.9 %
Vitamin B-12 0.0 %
Vitamin B-6 7.3 %
Vitamin C 14.6 %
Vitamin D 0.0 %
Vitamin E 0.8 %
Calcium 4.0 %
Copper 2.8 %
Folate 3.8 %
Iron 6.1 %
Magnesium 3.0 %
Manganese 6.0 %
Niacin 10.1 %
Pantothenic Acid 1.8 %
Phosphorus 3.2 %
Riboflavin 1.7 %
Selenium 0.7 %
Thiamin 10.7 %
Zinc 1.2 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.