Foodie Tuesday – Chicken, Leek and Barley Soup

chicken soup

Whenever ITC has a cold or flu, one of ITC’s friends always wants to bring around chicken soup.  It is such a nourishing, comfort food.  It’s not called nature penicillin for nothing.  According to the Huffington Post:

In a 2000 study published in the journal of the American College of Chest Physicians, researchers found that chicken soup could help reduce upper respiratory inflammation, which leads to those annoying qualities of a cold, like a stuffy head and incessant sneezing.

Our Health and Wellness bloggers, Body Fusion are back to with a tasty winter chicken soup recipe!

Winter is here and suddenly we are craving warming and filling foods. At Body Fusion, we love nothing more than a hearty soup to warm us up.

Why do we love this recipe?

  • Fibre: The vegetables and barley in this soup provide a wonderful source of fibre. Fibre encourages the ‘good’ bacteria to flourish in the gut, aids in digestion and promotes a healthy immune system.
  • Garlic: Did you know that garlic can boost your immunity? Garlic works by multiplying infection fighting blood cells and stimulating the lymphatic system to protect cells and remove waste from the body. This is just what you need during the winter flu season!
  • Low glycaemic index (GI) carbohydrates: In the body, low GI carbohydrates are broken down slowly, causing a gentle and steady rise and fall in blood sugar levels. These carbohydrates help to stabilise blood sugar levels and will keep you feeling satisfied for longer.
  • Save some for later: This soup keeps wonderfully in the fridge or can be frozen for later. Perfect for those cool winter nights!

Serves: 4

Cooking time: 1 hour


  • 1 tbls olive oil
  • 300g skinless chicken breast, sliced
  • 1 clove garlic, crushed
  • 2 leeks
  • 2 carrots
  • ½ bunch celery
  • 2 zucchinis, finely diced
  • ½ cup barley, rinsed
  • 2L salt reduced chicken stock
  • 1 handful fresh parsley
  • Baby spinach – to serve


  1. Heat olive oil on medium in a large saucepan. Then add garlic, leeks, celery, carrot and zucchini and sauté for 8 minutes.
  2. Add barley and stock to the pot and bring to the boil.
  3. When it is bubbling vigorously, turn the heat to low and cook for 50 minutes with the lid on.
  4. Trim any fat or sinew from the chicken, dice finely and add to the soup. Cook for another 15 minutes until the chicken is thoroughly cooked through. Check the seasoning.
  5. Serve with 1 handful of baby spinach and fresh parsley on top.

Yours in health and happiness,

The Body Fusion Team

At Body Fusion, we work with adults, children and families to develop individualised and tailored advice. We understand the importance of food and nutrition during all stages of life. As Accredited Practising Dietitians, food and eating is our speciality, and we can help you find what’s right for you.

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Body Fusion
Address: 175 Burns Bay Road Lane Cove, New South Wales, Australia
Phone: 0422 297 271
Web: Body Fusion
Email: [email protected]
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Twitter: @Body_Fusion_

Body Fusion are one of ITC’s fabulous Bronze Sponsors. Without their support our website would never have been possible. #itcbronzesponsor

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