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Spicy Chicken & Vegetable Soup

Dinner Lunch

This spicy soup is will help keep your immune system fighting fit!

45 mins
13 ingredients
$1.85 / person
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Spicy Chicken & Vegetable Soup

Gear

Ingredients

Serves = 6

  • Oil spray
  • 250g skinless chicken thighs
  • 1 onion, remove ends and papery skin then slice
  • 2 cloves garlic, crushed or 2 teaspoons minced garlic
  • ½ leek, wash well to remove grit, cut in half lengthways and finely slice
  • 1 x 400 g can diced tomatoes
  • 2 salt- reduced chicken stock cubes
  • 4 cups boiling water
  • 1 large carrot, sliced
  • 1 cup green beans, chopped
  • 1 large stick celery, chopped
  • ½ cup red lentils
  • 2 teaspoon Tabasco or peri-peri sauce
  • 1 tablespoon salt-reduced soy sauce

It’s this easy

  • Place a large saucepan over a medium heat and add some oil spray.
  • Add the chicken thighs and cook so they are brown on both sides, they don’t need to be cooked all the way through just yet. Put the chicken on a plate.
  • Add the onion, garlic and leek to the pot and cook until softened.
  • Add the diced tomatoes.
  • Crumble the stock cubes into the boiling water, stir to dissolve them and add to the pot.
  • Bring to the boil and reduce heat to simmer.
  • Add all the other ingredients and simmer for 15 minutes.
  • Take the chicken out of the pot, put it on a chopping board and roughly chop it.
  • Continue to cook the soup for another 15 minutes or until the lentils are soft.
  • Add the chopped chicken back to the soup and serve

Tweaks

  • Swap the chicken for a can of red kidney or black beans
  • Use frozen mixed vegetables instead of fresh
  • Make a large batch and freeze leftovers for later

Notes

Nutrition information (per serve of base recipe), including a tablespoon of regular natural yoghurt:

  • Energy (904 kJ)
  • Protein (16.3 g)
  • Total Fat (9.0 g)
  • Saturated Fat (2.6 g)
  • Carbohydrate (14.6 g): Starch (7.9 g); Sugars (6.7 g) including Added sugars (0.0 g) & Free Sugars (0.0 g)
  • Dietary fibre (5.9 g)
  • Sodium (225 mg)


This recipe is great to boost your immunity and can help you feel better when your nose is blocked. For more on this see our article here:

https://nomoneynotime.com.au/hacks-myths-faqs/what-are-the-best-food-to-eat-when-feeling-sick

Allergies

Contains: Gluten, Soy, FODMAPs.

Why is this good?

Be Healthier

Being rich in Folate, onions are vital for a healthy pregnancy and reduces risk of Neural Tube Defects during pregnancy.

More: Onions recipes (81) Everyday Superfoods

Healthy Gut

Onions are a decent source of fibre. The main fibre in them, fructan are prebiotic fibres which are considered the ‘beneficial gut bacteria’ which can improve colon health and reduce risk of colon cancer.

More: Onions recipes (81) Everyday Superfoods

Be Healthier

Carrots are high in phytonutrients (especially Vitamin K, potassium beta-carotene, lutein and lycopene) which help in protecting against cancer and Heart disease.

More: Carrot recipes (43) Everyday Superfoods

Healthier Skin

Carrots are great sources of phytonutrients such as Beta Carotene which can improve healthier skin and overall appearance.

More: Carrot recipes (43) Everyday Superfoods

Be Healthier

Being rich in Folate, green beans are vital for a healthy pregnancy and reduces risk of Neural Tube Defects during pregnancy.

More: Green Beans recipes (8) Everyday Superfoods

Support Immune Function

Being rich in Vitamin C, green beans can help your body fight off infections.

More: Green Beans recipes (8) Everyday Superfoods

Be Healthier

Celery are high in phytonutrients (especially vitamin C and manganese) which help in protecting against cancer and heart disease.

More: Celery recipes (13) Everyday Superfoods

Support Immune Function

Celery is a good source source of vitamin C which is important for growth and development and maintenance of your immune system to help with wound healing and fighting infection.

More: Celery recipes (13) Everyday Superfoods

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Hacks, Myths & FAQs

What are carotenoids?
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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz