By Setareh Kiumarsi
Ingredients:
1 medium onion
2 medium carrots
2 medium zucchini
1 celery stalk
1 quail (or half a chicken breast)
1 bunch of green onions (scallions)
2 tablespoons tomato paste
Juice of half a fresh lemon
3 tablespoons quinoa or buckwheat
Olive oil
Spices: thyme, garlic powder, onion powder, turmeric, coriander seeds, saffron, salt
Instructions:
1. Prepare the onions: Finely chop the onion. Heat a little olive oil in a pot, then add thyme, garlic powder, onion powder, turmeric, and coriander seeds. Warm the oil and spices together briefly. Add the chopped onion, cover, and cook on low heat until the onion becomes golden and fragrant.
2. Prepare the vegetables: Finely chop the carrots, zucchini, and celery.
3. Add protein: Once the onion is ready, add the quail to the pot. Sprinkle the same spices (thyme, garlic powder, onion powder, turmeric, coriander) over the quail and lightly sauté.
4. Add water and spices: Pour water into the pot and add the spices again, along with a little saffron. (Tip: During the first two days of a cold, it’s better to consume the soup without protein, because protein can generate mucus and worsen symptoms. Quail is recommended if you include protein, as it’s easy to digest and produces minimal mucus.)
5. Cook vegetables: Once the water boils, add the chopped carrots, zucchini, and celery. Wash and chop the green onions and add them as well.
6. Optional boost: For a stronger soup, add 2 handfuls of parsley, 1 handful of spinach, 1 handful of cilantro, and a few small turnips. More vegetables help absorb excess mucus and dry out phlegm in the lungs and sinuses. Turnips act like a natural antibiotic and cleanse the lungs.
7. Add grains and seasoning: Stir in 2 heaping tablespoons of tomato paste and a little lemon juice. Add 3 tablespoons of quinoa or buckwheat—these grains are light and suitable in small amounts during a cold. Add the remaining spices and salt as needed.
8. Simmer: Bring the soup to a boil, then cover and let it cook until all ingredients are tender.
Notes:
During a cold, digestion is often compromised due to excess mucus. Avoid foods that increase mucus, such as refined carbs (wheat, rice, bulgur), dairy, and sweets (except honey and beetroot).
This vegetable soup is designed to help clear mucus, provide nutrients, and support recovery while being gentle on digestion.
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Please make sure to mention the author, “Setareh Kiumarsi,” if you share or republish this article, which was written with hope for everyone’s health and love.
