There’s something really comforting about soup. I love its warmth, and the fact that it can tie a variety of ingredients together in a harmonious way. I also love the simplicity of tossing some good things into water, adding a bit of seasoning, and having a pot of steaming deliciousness to serve my family half an hour later.
Italian Orzo Chicken Soup (adapted from this recipe at Gimme Some Oven) is one of our go-to recipes on Sunday after church because it’s an easy, one-pot meal that just needs a salad or some fruit to round it out. I also love that it gets my kids to eat a rainbow of vegetables because, as far as they’re concerned, it’s just a colorful version of chicken noodle soup.
This soup is packed full of orzo, a small variety of pasta shaped like a big grain of rice. Pasta is a wonderful gateway ingredient that gets my kids to try things they might not touch otherwise. When they’re happily spooning orzo into their mouths, they don’t care if a bit of spinach goes in too.
In another case of “health by stealth,” I replace part of the regular orzo with whole wheat orzo to add extra fiber and nutrients. When I make the soup with all whole wheat orzo my kids don’t like the flavor. However, if just a third of the orzo is whole wheat, they don’t bat an eye. Healthier meal + everyone still loves it = win win!
Soup Meets Science
You’ve probably heard that chicken noodle soup can help you get well when you’re sick. As I started writing this post, I wondered if that old wives’ tale had any truth to it. I did a little investigating, and found that the answer is a solid maybe.
Dr. Stephen Rennard, a professor of medicine at the University of Nebraska, actually analyzed his wife’s chicken soup in his laboratory. He discovered that it decreased inflammation and inhibited neutrophil movement (that’s a fancy way of saying it reduces cold symptoms). In other words, chicken soup may not cure your cold, but it might help you feel better.
Dr. Rennard wasn’t able to isolate a specific ingredient in chicken soup that fights inflammation and slows down neutrophils. He speculated that the benefits may come from a variety of soup ingredients working together. He then added that the most powerful ingredient may simply be the comforting knowledge that someone cared enough about you to make you a bowl of soup. 🙂
- 2 tablespoons olive oil
- 1 small onion, peeled and diced
- 1 cup diced carrots
- 1 cup diced celery
- 3 cloves garlic, peeled and minced
- 6 cups chicken or vegetable stock
- 1 (14 ounce) can diced tomatoes
- 1½ cups (about 8 ounces) orzo (or 1 cup plain orzo and ½ cup whole wheat orzo)
- 3 sprigs fresh thyme
- ½ teaspoon Italian seasoning
- 1 chicken breast, quartered
- 2 cups fresh spinach, torn
- salt and black pepper, to taste
- Heat oil in a large stockpot over medium-high heat. Add onion and sauté for 4 minutes, until soft. Add carrots, celery, and garlic and sauté for 3 more minutes.
- Pour in chicken stock, then add tomatoes, orzo, thyme, and Italian seasoning. Stir to combine, place chicken in soup, then bring everything to a simmer, stirring occasionally. Reduce heat to medium-low and simmer for 10 minutes, stirring occasionally, until the pasta is al dente.
- Remove chicken to a plate, then stir in the spinach. Meanwhile, shred the chicken, then return it to the pot. Season with salt and black pepper to taste (if needed).
- Serves 6
Want more chicken soup for your soul?
