Anti-Inflammatory Turmeric Chicken Soup

by

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Serves: 4–6

If you’re searching for a wholesome, immune-boosting meal, this Anti-Inflammatory Turmeric Chicken Soup is the answer. Packed with nutrient-dense ingredients and anti-inflammatory spices like turmeric, ginger, and garlic, this soup is designed to nourish your body and uplift your spirits. Perfect for chilly days, recovery meals, or just when you crave something healthy and satisfying, this soup is as comforting as it is nutritious.

Ingredients

Main Ingredients:

  • 1 lb (450g) boneless, skinless chicken breasts (or thighs)
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon ground turmeric (or 2 tablespoons fresh turmeric, grated)
  • 2 large carrots, sliced into coins
  • 2 celery stalks, sliced

Liquids:

  • 4 cups chicken broth (low-sodium)
  • 2 cups water
  • 1 cup coconut milk (optional, for creaminess)

Greens and Seasoning:

  • 1 cup kale or spinach, chopped
  • 1 teaspoon ground black pepper
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • Salt to taste

Garnishes:

  • Fresh cilantro (optional)
  • Lemon wedges (optional)

Instructions

Step 1: Cook the Chicken

  1. Heat the olive oil in a large pot over medium heat.
  2. Add the chicken breasts or thighs, cooking for 6–8 minutes per side until golden brown and fully cooked (internal temperature of 165°F/74°C).
  3. Remove the chicken from the pot and set it aside to cool slightly. Shred the chicken into bite-sized pieces using two forks and set aside.

Step 2: Sauté the Aromatics

  1. In the same pot, add the onion and sauté for 3–4 minutes, stirring occasionally, until softened and translucent.
  2. Add the garlic and ginger, cooking for another 1–2 minutes until fragrant.

Step 3: Toast the Spices

  1. Stir in the turmeric, black pepper, cumin, and coriander. Let the spices toast in the hot oil for about 1 minute, enhancing their flavors.

Step 4: Build the Soup Base

  1. Add the carrots, celery, chicken broth, and water to the pot.
  2. Bring the soup to a gentle boil, then reduce the heat to low. Simmer for 15–20 minutes until the vegetables are tender.

Step 5: Add Chicken and Greens

  1. Return the shredded chicken to the pot.
  2. Stir in the chopped kale or spinach and, if using, the coconut milk. Simmer for an additional 5 minutes until the greens are wilted and the soup is well combined.

Step 6: Season and Serve

  1. Taste and adjust the seasoning with additional salt and pepper, if needed.
  2. Serve the soup hot, garnished with fresh cilantro and a squeeze of lemon juice for brightness, if desired.

Tips for Success

  • Use Fresh Turmeric for Maximum Benefits: Fresh turmeric root provides a more vibrant color and flavor. Wear gloves to avoid staining your hands while grating it.
  • Add More Veggies: Feel free to include zucchini, sweet potatoes, or mushrooms for extra nutrients.
  • Make it Vegan: Replace chicken with chickpeas or tofu for a plant-based alternative. Use vegetable broth instead of chicken broth.
  • Batch Cooking: This soup freezes well! Store leftovers in airtight containers for up to 3 months. Defrost and reheat over low heat to preserve the flavors.

Nutritional Benefits

Star Ingredients:

  • Turmeric: Contains curcumin, a powerful anti-inflammatory and antioxidant compound, which can help reduce inflammation and support joint health.
  • Chicken: Provides lean protein for muscle repair and immune support.
  • Ginger & Garlic: Both are natural anti-inflammatory and antimicrobial agents that help fight infections.
  • Leafy Greens (Kale or Spinach): High in vitamins A, C, and K, and rich in antioxidants, supporting overall health.
  • Carrots & Celery: Add fiber, vitamins, and minerals for healthy digestion and immune function.

Nutritional Information (Per Serving)**

(With coconut milk; values are approximate and may vary based on ingredient brands)

  • Calories: 250
  • Protein: 23g
  • Fat: 9g
  • Carbohydrates: 15g
  • Fiber: 3g
  • Sugar: 4g
  • Sodium: 350mg

This Anti-Inflammatory Turmeric Chicken Soup is the perfect combination of flavor, warmth, and nourishment. Whether you’re feeling under the weather or just want to enjoy a healthful, comforting meal, this recipe has you covered. Enjoy it with crusty bread or a simple side salad for a complete meal!

Leave a Comment