Ingredients

1 tbsp extra virgin olive oil

1 brown onion, diced

3 cloves garlic, crushed

2 litre chicken broth

1 cup pearl barley

1 tsp ground turmeric

1 small broccoli head, cut into small florets

2 celery stalks, sliced thinly

1 cup pumpkin, diced

2 carrot, sliced  

2 cooked chicken breasts, shredded (can use BBQ chicken)

½ cup parsley, roughly chopped                     

pepper to taste

Method

1. Heat oil in a large pot. Sautee onion and garlic until soft
2. Add barley and broth, bring to boil and simmer for 20 minutes
3. Place turmeric, celery, pumpkin and carrot into pot and simmer for a 20 minutes
4. Add broccoli and simmer for a further 10 minutes
5. Add chicken to heat through
6. Stir through parsley. Serve

Serves 4-6

Why this recipe is flu-fighting

This recipe gives your immune system a much needed boost as it is packed full of flu fighting nutrients - vitamin C, vitamin A, zinc and protein. These nutrients all play a vital role in the functioning of our immune system.

What are the benefits and key nutrients?

Brocoli is a good source of vitamin C. Vitamin C has a role in protecting the body from invading cold and flus and may help reduce the duration of cold symptoms.

Pumpkin and Carrot contain vitamin A. Vitamin A is involved in immune health and may offer some resistance to infections.

Chicken and Barley are good sources of zinc. Zinc plays a vital role in kick starting our immune defense and in fighting off infection when a cold or flu takes hold.

Chicken is also high in protein. Protein is important in supporting an effective immune system – it’s a great weapon in the fight to stay healthy.

Tumeric is high in antioxidants and contains a substance called curcumin. Promising evidence supports curcumin’s role in supporting a healthy immune system and in reducing inflammation.

Garlic has been used medicinally for centuries. Garlic contains sulfur, vitamin C and selenium – these properties help support a healthy immune system.

Other

Whilst there is no miracle ingredient, a well balanced diet high in vitamins, minerals and antioxidants will help reduce your risk of getting sick - and if you do fall sick a healthy diet may help reduce the duration and severity.  

Don’t forget to freeze leftovers. Having a freezer stocked with soup is a winter must- have! You cannot beat soup for an easy and healthy lunch that packs a nutritional punch!