🍲 Healing Chicken & Vegetable Soup (Yes, It Really Works!)

(And Why It’s Definitely Not Just an Old Wives’ Tale)

We often hear that chicken soup is “just an old wives’ tale” when it comes to treating colds and flu — but science (and centuries of traditional medicine) says otherwise.

Chicken soup is packed with anti-inflammatory compounds, amino acids, minerals, and hydrating broth that can genuinely support your immune system, soothe inflammation, and help you recover faster.

When made slowly and thoughtfully with healing foods like garlic, herbs, vegetables, and high-quality chicken, it becomes a deeply nourishing and therapeutic remedy — especially helpful during winter or when recovering from illness.

🌿 Why Chicken Soup Actually Works:

  • Gelatin, collagen, and amino acids (like cysteine) from slow-cooked chicken support tissue repair, gut healing, and respiratory health.
  • Minerals such as calcium, magnesium, potassium, and phosphorus are gently drawn from the bones.
  • Garlic, onion, and herbs have natural antiviral, antimicrobial, and anti-inflammatory effects.
  • Ginger brings powerful warming and circulatory benefits, helping to relieve sore throats, nausea, congestion, and inflammation.
  • Warm broth provides hydration and can loosen mucus, soothe irritated tissues, and help the body rest and repair.

🥕 Whole Chicken & Vegetable Healing Soup Recipe

🛒 Ingredients:

  • 1 whole organic or free-range chicken, approx. 1.5–2 kg
  • 2 tbsp apple cider vinegar (helps draw minerals from bones)
  • 2 litres filtered water or organic chicken stock (unsalted if possible)
  • 1 large onion, quartered
  • 1 whole garlic bulb, halved horizontally
  • 3 stalks celery, chopped
  • 3 carrots, chopped
  • 1 small cabbage, chopped
  • 1 zucchini, chopped
  • 1 cup mushrooms (shiitake if possible)
  • 1 handful fresh thyme, rosemary, and/or parsley (or 1 tsp dried each)
  • 1 thumb-sized piece fresh ginger, sliced
  • 1 tsp sea salt + cracked pepper to taste

👩‍🍳 Instructions:

  1. Place the whole chicken in a large stock pot or slow cooker. Add water, vinegar, onion, garlic, and herbs.
  2. Bring to a gentle boil, then reduce to a low simmer. Skim off any foam that rises.
  3. Simmer uncovered (or partially covered) on low heat for 2–4 hours, or until the chicken is falling off the bone. You can simmer up to 24 hours for even richer broth if desired.
  4. Remove the chicken carefully. Let cool slightly, then shred the meat off the bones. Discard bones and skin (or freeze for a second broth batch if you like).
  5. Return the shredded meat to the pot. Add the remaining vegetables and simmer for another 30–60 minutes until veggies are tender.
  6. Taste and season with additional salt, pepper, and fresh herbs as desired.

🥄 How to Enjoy:

  • Sip gently when sick, as your body may be more sensitive.
  • Store in jars for the week or freeze in portions for future colds or meal prep.
  • Add cooked rice, quinoa, or legumes for extra body and nourishment.

🌶 Why Add Ginger?

Ginger is one of my favourite additions for both flavour and therapeutic effect. It helps:

  • Stimulate circulation (which is often sluggish during illness)
  • Ease nausea and digestive discomfort
  • Break up congestion in the lungs and sinuses
  • Calm inflammation throughout the body

It also adds a lovely warming quality — perfect for cold winter days.

💛 Bonus Tip:

Add a spoonful of miso, a drizzle of olive oil, or fresh lemon juice when serving to enhance flavour and healing properties.

🌱 Vegan Alternative: Healing Vegetable Soup

If you’re plant-based or simply prefer a lighter option, this vegan version is just as nourishing and immune-supportive as the original.

By combining mineral-rich vegetables, immune-boosting herbs, and plant-based umami ingredients, you can still create a deeply healing soup — without chicken or animal products.

🛒 Vegan Ingredients:

  • 1 tbsp olive oil
  • 1 large onion, chopped
  • 4 cloves garlic, crushed
  • 3 stalks celery, chopped
  • 3 carrots, chopped
  • 1 cup chopped cabbage
  • 1 zucchini, chopped
  • 1 cup shiitake or mixed mushrooms (fresh or dried & soaked)
  • 1 thumb-sized piece fresh ginger, sliced
  • 1 small piece kombu (optional sea vegetable for extra minerals)
  • 1 tsp turmeric (optional for anti-inflammatory support)
  • 1 tbsp tamari or coconut aminos
  • 2 tbsp fresh thyme, parsley, or rosemary (or 1 tsp each dried)
  • 1.5 litres filtered water or organic vegetable stock
  • Optional: ½ cup red lentils or mung beans for added protein
  • Optional: 1 tbsp miso paste (stir in at the end, don’t boil)
  • Sea salt & cracked pepper to taste

👩‍🍳 Instructions:

  1. Heat olive oil in a large pot. Sauté onion, garlic, and ginger until softened.
  2. Add celery, carrots, mushrooms, and other vegetables. Stir for 2–3 minutes.
  3. Add turmeric, tamari, herbs, lentils (if using), and pour in water or stock.
  4. Drop in the kombu if using. Simmer gently for 45–60 minutes until everything is tender.
  5. Remove kombu before serving. Stir in miso paste at the end if using (do not boil).
  6. Season with salt, pepper, and garnish with fresh herbs, a splash of lemon juice, or olive oil.

💚 Why This Works:

  • Garlic, onion, and ginger boost immunity and reduce inflammation
  • Seaweed and leafy herbs add vital minerals
  • Lentils and miso offer gut-healing proteins and natural probiotics
  • Warm broth keeps you hydrated and supports recovery

This vegan version is soothing, mineral-rich, and ideal for those looking for a lighter or plant-based approach to winter healing.

Ready for More Winter Wellness?

If you’re getting sick often or need personalised immune support this season, book in with me at www.holleyoak.co.nz. I’d love to help you feel stronger, more resilient, and nourished from the inside out.

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