Chicken vegetable turnip soup

This chicken recipes is great to eat when you feel a cold or flu coming on as it provides so many healthy nutrients.

This recipe is courtesy of our Chinese Medicine and Qi Gong expert Kay Hutchinson – Aiki Healing.

Nutrition rundown

• Low calorie (128.6 kcal per serve) making it ideal for weight management and light evening meals
• High in protein (9.8 g – 19.6% DV) from slow-simmered chicken bones, supporting muscle repair, immune health and satiety
• Low total fat (3.3 g) and very low saturated fat (0.9 g) making it heart-friendly
• Low sodium (165.4 mg – 7.2% DV) assuming homemade stock with minimal added salt
• High fibre (4.8 g – 17.1% DV) supporting gut health, cholesterol control and blood sugar balance
• Natural vegetable sugars only (8.7 g) with no added sugars
• Very high in betacarotene (over 120% DV) from carrots, supporting eye health, skin integrity and immune defence
• Rich in Vitamin C (approx. 45% DV) from turnips, cabbage and onion, essential for collagen production and immune support
• Good source of Vitamin K (approx. 35% DV) for bone strength and proper blood clotting
• Provides Potassium (approx. 18% DV) helping regulate blood pressure and muscle function
• Contains calcium (approx. 10–15% DV) enhanced by bone-based stock, supporting bone density
• Supplies magnesium (approx. 8% DV) for nerve signalling and muscle relaxation
• Provides iron (approx. 8–10% DV) supporting oxygen transport and energy production
• Contains natural collagen and gelatin from bone stock supporting joint health and gut lining integrity
• Rich in antioxidants and phytonutrients from garlic, fennel seeds, onion and cabbage offering anti-inflammatory and antimicrobial benefits
• Hydrating and mineral replenishing, making it ideal for recovery, digestive reset or immune support

Ingredients

• 4 cups chicken stock (using 500g organic chicken bones)
• 3 large turnips, diced
• 3 large carrots, diced
• 1/2 cup white cabbage, shredded
• 1-2 Tsp toasted garlic
• 1 small red (Spanish) onion sliced
• 2 tsp fennel seeds
• 2 stalks finely chopped celery

Method

1. Add 6 cups of water to a pot and add the organic chicken bones.
2. Bring the stock to the boil and let it simmer for about 30 minutes (if you do not have organic chicken, you can simply add 5 cups of water to a pot and add 2 tsp of organic chicken stock).
3. Remove the chicken bones from the pot and set aside.
4. Add all the vegetables and fennel seeds to the pot .
5. Bring to the boil – this should take about 10 minutes.
6. Cut the chicken into smaller pieces and add back to the pot.
7. Boil for a further 5 minutes.
8. Serve with some fresh coriander leaves on top.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.