As the chill settles across Mzansi, we’re drawn to meals that offer more than nourishment – we crave warmth, comfort, and healing. Whether shared with family or enjoyed in peaceful solitude, a bowl of chicken soup feels just right.
It soothes the body, lifts the spirit, and reminds us how food connects us to nature and the season.
And when you’re feeling a bit under the weather, chicken soup is always recommended. But is it really all that?
Soul food
Sisanda Pukuza, a chef with the Road Lodge in Century City in Cape Town, says you can never go wrong with chicken soup, especially when paired with the right ingredients. She explains that carrots, celery, leeks, onions, garlic, and thyme work well together to create “nourishing and soul-restoring pot”.
“These herbs and vegetables bring out a satisfying aroma, add nutritional value, and create a thick, gravy-like base,” she says.
Pukuza recommends frying the vegetables in olive oil or any healthy seed oil to balance the richness of the dish.
“Cooking your soup on very low heat helps keep the meat tender without overcooking it.”
Sisanda Pukuza
Alternatively, she suggests gently simmering the chicken with water, stock powder, and a splash of vinegar for an hour to draw out all the goodness, then adding carrots, onions, parsley, and celery to finish it off.
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Skip the salt, make it fresh
Cari Erasmus, a registered dietitian with the Heart and Stroke Foundation South Africa, says that although chicken soup may not cure cold and flu, it is a soothing and supportive food.
She explains that it provides warmth and comfort, helps with hydration, and is gentle on the stomach, making it a great option when you’re feeling unwell.
Erasmus says when you make your own chicken soup from scratch, you can control the ingredients and nutrients that go into it, avoiding hidden salt, sugar, and preservatives often found in processed foods.
“With a variety of vegetables like carrots, potatoes, green beans, onions, mushrooms, etc., chicken soup can be a nutrient-packed meal that supports overall health and well-being.”
She cautions that many commercial soup powders and stock cubes contain significant amounts of sodium.
“One common challenge in soup-making is the reliance on soup powders or stock cubes, which can be high in salt.”
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Healthy ingredients, tasty soup
Erasmus tells Health For Mzansi that a squeeze of fresh lemon juice can also brighten up the dish and balance flavours.
Furthermore, she says umami flavours from ingredients like mushrooms can add richness and depth to your chicken soup without increasing salt content.
“By experimenting with these flavour combinations and techniques, you can create a delicious and flavourful chicken soup with reduced salt content.”
Cari Erasmus
To further boost the nutritional value of your chicken soup during winter, Erasmus says you should consider adding legumes like lentils, chickpeas, or kidney beans.
These nutrient-dense foods, she explains, offer numerous health benefits, including high fibre content, essential vitamins, and minerals like iron, calcium, and potassium.
“Legumes can help support heart health, improve digestion, and even lower blood cholesterol levels.”
She adds, “When paired with vitamin C-rich vegetables like tomatoes or bell peppers in your chicken soup, the non-haem iron in legumes can be more easily absorbed by the body.”
By incorporating legumes into your chicken soup, Erasmus says you can create a hearty, nutritious meal that supports overall health and well-being, while also being easy on the environment and your wallet.
Whether you’re under the weather or simply seeking something soul-satisfying, this timeless dish brings all the right ingredients to the table.
Try chef Marshall Booysen’s hearty chicken soup
Ingredients
- 1 chicken, skin removed
- 1.5 litres of water
- 2 onions, chopped
- 4 leeks, chopped
- 2 carrots, chopped
- 2 turnips, chopped
- 2 celery stalks and tops, chopped
- 2 bay leaves
- 3 cloves
- 6 black peppercorns
- Olive oil
Method
- Prepare the vegetables: Chop the onions, leeks, carrots, turnips, and celery (including tops).
- Sauté the base: In a large saucepan, heat a little olive oil over medium heat. Gently fry the onions, leeks, carrots, turnips, and celery for 5–7 minutes until they begin to soften and release their aroma.
- Add chicken and aromatics: Place the chicken into the pot along with the bay leaves, cloves, and peppercorns.
- Add water and simmer: Pour in 1.5 litres of cold water. Bring to a boil, then reduce the heat and let it simmer gently for about 1 hour, or until the chicken meat falls off the bone.
- Strain and skim: Remove the chicken and strain the broth to remove whole spices and vegetable bits if desired. Skim off any excess fat from the surface.
- Shred and return the chicken: Remove the meat from the bones, chop it into small pieces, and return it to the pot with the broth.
- Final simmer and serve: Let everything simmer for a few more minutes to warm through. Adjust seasoning if needed, and serve with crusty bread.
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