Growing up, this is exactly what our senior food editor Elisa Pietrantonio thought every time she was feeling under the weather and had a day off school, saying the real perk of staying home was Nonna’s pastina.
“A steaming bowl of pastina could ‘cure’ just about anything,” she says. “Whenever you so much as sniffled, Nonna would appear with a steaming bowl of tiny star-shaped pasta swimming in golden chicken broth. She’d stand there, arms crossed, watching you take that first spoonful – like the soup itself was working magic. And it always did.”
For a young child, this soup probably seemed like the perfect antidote to any ailment. But for her Nonna, she knew that she could whip up this warming and comforting soup in very little time and with very little effort, and it would be exactly what her granddaughter needed to get through her latest sniffle.
Because, as ‘miraculous’ as this soup may appear, you can make a soothing bowl of pastina using only three ingredients and in just 15 minutes.
What’s more, you’re looking at around $1.57 per serve – such a low price to pay to bring a smile to a loved one’s face.
Pastina – the fastest feel-good pasta soup you’ll make this flu season
Tiny star-shaped pasta and warm chicken stock – the combination is gentle and comforting and is just what you want when your appetite’s low. And a hint of parmesan makes it a bit more substantial without seeming heavy.
Pastina is about as low-effort as it gets: three ingredients (pasta, stock, parmesan) and 15 minutes from start to finish.
For a comforting soup, that’s almost suspiciously quick. We expect long simmering and hovering over the stove. But with pastina, you practically toss it together and serve.
Step 1: Place some chicken stock and parmesan rind in a large saucepan and bring to the boil.
Step 2: Add some pastina/stellini star pasta and cook until al dente. Remove and discard the parmesan rind.
Step 3: Stir in some grated parmesan (and a drizzle of olive oil). Season and serve.
See, it’s so quick and easy, and a steaming bowl can be slurped by your ‘patient’ before you know it. Take a look at the full recipe.
Pastina may not be a ‘medicine’ as such, but in our minds a soup like this is so much more when you’re feeling under the weather.
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The science behind soup and sickness
Soup has long been used as a home remedy for respiratory illnesses, cherished as a ‘grandmother’s (Nonna’s) cure’ and steeped in cultural tradition. Back in the 12th century broths were prescribed for illnesses like haemorrhoids, constipation and even leprosy.
“We’ve always called pastina ‘Italian penicillin’, and I stand by it!” says Elisa.
But does science support soup as a cure-all?
It seems science sits somewhere in the middle. A recent 2025 review involving researchers from University of Adelaide found that soup (especially chicken-based – try our healthy chicken noodle soup) can have moderate benefits when you’re sick. It may do things like slightly reduce the severity of symptoms, reduce inflammation and even shorten illness duration by about 1-2.5 days.
The review concluded that while soups therapeutic mechanisms are not fully understood, common ingredients such as vegetables, herbs and protein may support immune function and respiratory health.
https://www.taste.com.au/healthy/galleries/100-flu-busting-soups-try-winter/3ahwewuv?r=healthy&h=Healthy
That said, soup is NOT medicine. Experts are pretty clear that soup won’t ‘cure’ a cold or flu – your immune system still has to do that job. What soup does do, though, is support your body while it gets on with it. The big wins are hydration, warmth and easy nutrition. Brothy soups help replace fluids you’re losing, the steam can ease congestion, and the combination of salt, protein and carbs gives your body a bit of fuel when you’re not eating much.
Are you familiar with the old saying ‘feed a cold, starve a fever’? Well, dietitian Susie Burrell says scientific evidence doesn’t support the ‘starving’ part.
“While you may lose your appetite when sick, you are better off ingesting light foods and fluids, such as soup, tea, water and electrolyte drinks,” she says. “There are no nutritional or immune-related benefits to be gained by not eating at all; rather, recovery is about eating the right foods and keeping hydrated when you are unwell.”
This could explain why soups keep showing up every flu season, and why it could be a good idea to expand your options.
READ MORE: Don’t skip the ‘hated’ ingredient for the best chicken soup >
More soups for when you’re not feeling 100%
At taste, we’re happy to deliver you many amazing recipes for bowls of slurpy satisfaction that may also give your body a nutritional boost over the cooler months. These three recipes are already proven favourites.
“Packed with anti-inflammatory ingredients, lean protein and immune-boosting goodness, this soup can be prepped once and enjoyed all week with just a few minutes in the microwave,” says Elisa.
“I use Coles Chicken Bone Broth as the nourishing base – it’s rich in collagen, amino acids and minerals and has been slow-cooked for maximum flavour.”
Jam-packed with all the best spices, like ginger, garlic and chilli, your airways should definitely feel less congested after a serving of this delicious twist on regular pumpkin soup. Split peas, carrots and leek are blended in to boost the better-for-you benefits, as well.
“I seriously love this soup, I make pots and pots of it every winter,” says taste member Jsanders77.
There is no doubt that soup feeds the soul, and so it’s great to know that science says it may feed you a little extra goodness and relief, too.
Of course, those soups higher in nutritious vegies and using a stock/broth made from bones will probably offer greater health benefits. But even soups lighter on nutrients will provide a big warm hug when you’re feeling a bit off, and I’ll never knock back a bowl of Elisa’s Nonna’s pastina.
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Dining and Cooking