Support for our hard-working immune systems

Jan 25, 2021 | Recipes

A strong immune system is at the basis of a healthy life. Often we don’t even realise how hard our immune systems are working to keep us safe against bacteria, viruses and toxins.

Of course, since March 2020, we’ve been reminded of the benefits of living a healthy life – of eating healthy foods and maintaining an exercise regime. And in so doing, of improving our immune system.

Chicken soup for the sniffles

While chicken soup is traditionally a meal to soothe the soul, it also has some immune-boosting properties. It’s packed with protein – a building block for a healthy body, and a source of cell recovery. It also provides some anti-inflammatory benefits which help boost your white blood cells (those cells that target foreign invaders).

The extra veggies in your chicken soup provide even more essentials for your body – including an assortment of vitamins and minerals.

Not all chickens are made equal though…

Free range chickens and organic chickens are free of antibiotics, chemicals, additives and hormones. That means healthier and tastier meat, providing a great source of protein (not to mention, resulting in happier birds).

That’s why opting for free-range, hormone-free and antibiotic-free chickens for your chicken soup could provide that extra boost to support an ever-improving immune system.

A healthy Chicken and Veggie Soup recipe – from Table Café:


We’ve teamed up with Nicole Concer of Table Café in Bredasdorp, to share a healthy, immune-boosting, not to mention tasty Chicken and Vegetable Soup recipe. Nicole says, “This is a tried and tested recipe, and a firm favourite at Table Café. There’s just something about this chicken soup that makes one simply feel better.”

Chicken and Veggie Soup (Serves 4)

2 tbsp olive oil

1 onion, finely chopped

2 large carrots, finely chopped

2 celery spears, finely chopped

2 garlic cloves, crushed

1 tsp ground coriander

1 tsp ground cumin

1 tsp smoked paprika

1 x 400g tin of chopped tomatoes

2 tsp harissa paste

500ml chicken stock

1 x 400g tin of chickpeas

2 cups shredded chicken

Salt and pepper to taste


In a large soup pot, fry the onion, carrot and celery in 2 tablespoons of olive oil until soft and fragrant.

Add the garlic and spices and fry for another minute.

Add the chopped tomatoes, harissa and chicken stock.

Add the chickpeas and allow to simmer, covered for 10 minutes.

Finally, add the shredded chicken, season, then cover again and simmer for a further 10 minutes.

Serve in bowls topped with fresh coriander.

Nicole’s tips:

  • Roast your chicken before blending and if using the skin on the chicken breast, blend the skin and add into the soup for an extra punch of flavour.
  • Boil the chicken bones with a cup of white wine, fresh herbs, an onion and water to make your own chicken stock for your soup (a super healthy alternative).
  • Diced butternut, broccoli florets and sweet corn are good vegetable additions to the soup.
  • Finish your soup with half a tin of coconut milk for a more hearty and creamy taste.