PELI Logo
title

Chicken Noodle Soup for Colds & Flu

Chicken soup is not only good for the soul, it may also support recovery following colds and flus. Rich in nutrients, it contains anti-inflammatory and antimicrobial ingredients that help clear nasal congestion. Nourishing and easily digestible, chicken noodle soup is perfect when your energy is low or anytime you feel like some soul-warming, noodle-slurping goodness.


Chicken Noodle Soup


Serves: 4 - 6

Ingredients:


  • 1 fresh chicken or 1 kg of chicken legs
  • 4 L water
  • 1 onion, diced
  • 2 carrots, diced
  • 2 sticks of celery, diced
  • 3 bay leaves
  • 1 tsp of peppercorns
  • 2 cm knob of ginger, grated
  • 2-3 garlic cloves, crushed
  • 2 stalks of lemongrass, bruised
  • Vegetables – Asian greens, small broccoli pieces, shredded cabbage, mushrooms and/or other vegetables of choice
  • Fresh herbs: coriander or Thai basil leaves, chilli (fresh, finely sliced or dried chilli flakes)
  • 1/2 cup mung bean sprouts
  • Salt and pepper
  • 1-2 limes or lemons, cut in wedges
  • Rice noodles


Method:


1. To make stock, add chicken with water, onion, carrot, celery, bay leaves, peppercorns and half the ginger, garlic and lemongrass to a stock pot or large saucepan and bring to the boil. Simmer gently for 1 hour, skimming the surface regularly. Allow to cool for half an hour.

2. Strain the stock through a fine sieve or muslin lined colander, reserving the broth, chicken, and vegetables.

3. When chicken has cooled, remove meat from bones and chop finely. Return broth, chopped chicken and any reserved vegetables to washed saucepan and add remaining ginger, garlic and lemongrass. Bring to the boil and add additional fresh vegetables of choice. Boil for 20 minutes or until vegetables are tender. Add salt and pepper to taste.

4. Cook rice noodles in boiling water until soft. Strain and rinse in cold water and set aside.

To serve: Place rice noodles in soup bowls and cover with piping hot soup. Top with bean sprouts, fresh herbs, chilli, and a wedge of lemon or lime. Enjoy!


Vegan alternative with tofu:


1. Make stock as above, omitting the chicken and using all the ginger, garlic and lemongrass. Add additional fresh vegetables for the final 20 minutes of cooking (stock won’t need straining).


2. While soup is cooking, press a 300 gm block of firm tofu between paper towel and cut into cubes. Toss tofu in 2 tablespoons of soy sauce/tamari, pepper and a pinch of chilli flakes and bake in a preheated oven (180°C) for 15 minutes, turning after 7 minutes to brown all sides.

To serve, place cooked rice noodles and tofu in bowls, cover with soup and top with sprouts, fresh herbs, chilli and lemon/lime.

Posts from Integria

Posts from Integria

Patient Education Series - Eating Well - Part 2: Meal Prepping

In this episode of the Patient Education Series, Nutritionist and Naturopath Emma Van Den Driest explores the key principles of meal prepping - an essential practice for maximising time efficiency to achieve realistic nutrition-related goals, by aligning meal prepping strategies with personal health objectives. Whether you're running an entire family, working long hours, or simply aiming towards eating more balanced meals, Emma guides you through the process of creating actionable and achievable goals. Emma also discusses how to establish sustainable habits around meal prepping, ensuring that you stay consistent without feeling overwhelmed. With expert advice on kitchen essentials, you can build a well-stocked kitchen that supports healthy eating without going over budget. From pantry staples to fresh ingredients, learn what to keep on hand for effortless meal planning and prepping. With practical and delicious meal examples, learn how to craft a meal prep routine that is both effective and flexible. Create a clear plan to streamline your cooking routine, enhance your nutrition, and stay on track with your health goals - all while saving valuable time during the week for maximum convenience and nutritional benefit.
logo

Your one stop destination for education and clinical tools, driven by our purpose to inspire people to live better lives through natural healthcare.

Customer Care or Clinical Support

1300 654 336

or visit www.myintegria.com

© 2025, Integria is a registered trademark of Integria Healthcare (Australia) Pty Ltd

Terms of Use | Privacy | Policies