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Immune-Boosting Soup

Dairy-free ~ Egg-free ~ Gluten-free ~ Nut-free ~ Wheat-free

Serves 4

This is a staple in my house. I always have a jar of this in my freezer for when someone has that scratchy-throat or itchy-back-of-the-nose feeling. You can use other noodles like rice spaghetti or wheat noodles instead of the soba if you choose.

8 cups (2 L) Meat Broth (page 129) or Vegetable Broth (page 130)
1 piece kombu seaweed
7 ounces (210 g) soba noodles
1 teaspoon (5 mL) sesame oil
1¼-inch (3 cm) piece fresh ginger, peeled and cut into matchsticks
4 skinless, boneless chicken thighs, diced
⅔ cup (150 mL) shiitake or button mushrooms, trimmed and sliced
2 medium carrots, cut into matchsticks
1 clove garlic, minced
Salt
Freshly ground black pepper
3 tablespoons (45 mL) light-coloured miso, such as white or shiro
4 green onions, trimmed and thinly sliced on the diagonal (optional)
1 teaspoon (5 mL) toasted sesame seeds, for garnish (optional)

1. Pour the broth into a large pot and add the kombu. Bring to a simmer, cover the pot with a lid, and cook gently for 5 to 10 minutes. Remove and discard the kombu.
2. Bring a medium pot of salted water to a rolling boil over high heat. Drop the noodles into the water and cook for 3 to 4 minutes or until they are soft with a remaining bit of firmness when bitten. Drain and immediately toss with sesame oil. Set aside.
3. Add the ginger, mushrooms, carrot, and garlic to the broth and simmer for another 3 to 5 minutes. Add the chicken and cook until opaque throughout, about 15 minutes. Taste and adjust the seasoning with salt and pepper, cover the pot with a lid, and reduce the heat to low. Cook for another 5 minutes.
4. Just before serving, stir in the miso paste (do not boil once miso is mixed in).
5. Divide the soba noodles between 4 bowls and scatter green onion (if using) on top. Ladle the hot soup over the noodles, making sure that you divide the chicken and mushrooms evenly among the bowls.
6. Sprinkle sesame seeds (if using) on top and serve.
7. Store leftover soup in an airtight container in the fridge for up to 3 days or in the freezer for up to 1 month.

NUTRITIONAL INFORMATION
This soup is high in immune-boosting nutrients, including antioxidants and protein.



Notes: what is our responsibility moving forward… yes distancing, yes staying at home and yes looking after each other. How about we include taking responsibility for our own health? Yes, it comes down to each and every one of us as we’ve learned by watching the stats in our efforts to flatten the curve.

So along with my EAT THIS podcast, I want to share some of my how-to’s with you.