A soothing, golden chicken soup loaded with anti-inflammatory ingredients like turmeric, ginger, and leafy greens. Perfect for immunity, cold days, or when your body needs a reset.
Recipe Card
Anti-Inflammatory Chicken Soup
A warm, healing, and nutrient-packed chicken soup designed to reduce inflammation and support gut + immune health.
Servings: 4
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Dietary Badges:• High-Protein • Anti-Inflammatory
Ingredients
- ▢ 1 tablespoon extra-virgin olive oil
- ▢ 1 medium yellow onion, diced
- ▢ 2–3 garlic cloves, minced
- ▢ 2–3 large carrots, sliced
- ▢ 2 celery stalks, chopped
- ▢ 1–2 cups kale or spinach, chopped
- ▢ 2 medium potatoes, diced (optional)
- ▢ 1 lb boneless chicken breast or thighs (cut into chunks or shredded)
- ▢ 6 cups chicken broth (low-sodium preferred)
- ▢ 1 teaspoon turmeric
- ▢ 1 teaspoon ground ginger (or 1 tbsp fresh grated)
- ▢ ½ teaspoon black pepper
- ▢ ½ teaspoon sea salt (or to taste)
- ▢ 1 teaspoon dried thyme or rosemary
- ▢ Juice of ½ lemon (optional, boosts anti-inflammatory benefits)
Instructions
-
Sauté the aromatics
Heat oil in a large pot over medium heat. Add onion, garlic, carrots, and celery. Cook 5–7 minutes until softened. -
Add spices
Stir in turmeric, ginger, thyme/rosemary, salt, and pepper. Let spices bloom for 30 seconds. -
Add chicken + broth
Add chicken pieces and pour in chicken broth. Bring to a boil, then reduce to simmer. -
Add potatoes
Stir in potatoes and cook 20–25 minutes until chicken is cooked and potatoes are tender. -
Add greens
Add kale or spinach and cook 5 minutes until wilted. -
Finish
Taste, adjust seasoning, and squeeze in lemon juice if desired.
Quick Notes
- Use fresh ginger if possible — stronger anti-inflammatory benefits.
- Swap potatoes for cauliflower for a low-carb version.
- Soup is naturally gluten-free and dairy-free.
Introduction / Hero Section
There’s nothing more comforting than a bowl of warm, golden chicken soup — especially one packed with powerful anti-inflammatory ingredients. This recipe was inspired by my go-to “feel better soup,” created on a cold day when I needed something nourishing, soothing, and ready fast. With healing spices like turmeric and ginger, leafy greens, and tender chicken, this soup delivers both flavor and wellness in one pot.
Step-by-Step Cooking Guide (With Detailed Process)
1. Build the Flavor Base
Start by gently sautéing onion, garlic, carrots, and celery in olive oil.
Tip: Cook until onions are translucent and edges lightly golden — that means you’ve locked in maximum flavor.
2. Bloom the Spices
Add turmeric, ginger, thyme/rosemary, salt, and black pepper.
Tip: If the pot looks dry, add 1–2 teaspoons broth so the spices don’t burn.
3. Add Chicken & Broth
Pour in the broth and nestle chicken pieces into the pot.
Tip: Thighs create a richer, more forgiving soup if you tend to overcook.
4. Add Potatoes
Let potatoes simmer until fork-tender.
Tip: Cut potatoes evenly so they cook at the same rate.
5. Wilt the Greens
Stir in chopped kale or spinach.
Tip: Kale needs 4–5 minutes; spinach only needs 1–2 minutes.
6. Final Touches
Finish with fresh lemon juice to brighten the broth and boost anti-inflammatory effects.
Ingredient Details & Substitutions
Ingredient Highlights
- Turmeric: Key anti-inflammatory spice. Adds golden color.
- Ginger: Supports digestion + immunity. Use fresh for best results.
- Leafy Greens: Kale gives texture; spinach makes it softer and mild.
- Chicken: Breast = lean protein, Thighs = richer flavor.
Substitutions
- Chicken: Replace with turkey, tofu, or chickpeas for vegetarian version.
- Potatoes: Swap with sweet potatoes, cauliflower, or quinoa.
- Broth: Use veggie broth for vegetarian/vegan.
- Herbs: Replace thyme/rosemary with Italian seasoning.
Equipment Alternatives
- No Dutch oven? Use any heavy-bottomed pot.
- No knife skills? Use pre-chopped veggies or frozen mirepoix.
Variations & Serving Ideas
Flavor Variations
- Spicy Boost: Add ¼ tsp chili flakes.
- Coconut Turmeric Soup: Stir in ½ cup light coconut milk.
- Immune-Boost Version: Add 1 tbsp apple cider vinegar.
Dietary Modifications
- Low-Carb: Omit potatoes; add cauliflower.
- Vegan: Use chickpeas or tofu + vegetable broth.
- Kids-Friendly: Reduce ginger & pepper; use spinach instead of kale.
Serving Suggestions
- Serve with whole-grain bread, brown rice, or quinoa.
- Garnish with parsley, cilantro, or lemon zest for a fresh pop.
Storage & Make-Ahead
How to Store
- Refrigerate in airtight container 3–4 days.
- Freezes well for up to 3 months.
Reheating
- Stovetop: Medium heat for 5–7 minutes.
- Microwave: 1-minute bursts, stirring in between.
Make Ahead
- Chop all veggies 1–2 days ahead.
- Cook chicken separately and add just before serving.
Shelf Life Note
Potatoes soften over time — if freezing, leave them out and add fresh when reheating.
Nutrition Facts (Estimated per Serving)
- Calories: ~230
- Protein: 25g
- Carbs: 20g
- Fat: 7g
- High in: Vitamins A, C, and antioxidants
- Allergens: None (naturally gluten-free & dairy-free)
FAQs
Q: Can I use rotisserie chicken?
Yes — add it in the last 10 minutes to prevent overcooking.
Q: Can I make this in a slow cooker?
Yes. Add everything except greens → cook 4 hours on HIGH → stir in greens at end.
Q: Can I freeze it with potatoes?
You can, but potatoes may become grainy. Use sweet potato or cauliflower instead.
Q: How can I thicken the soup?
Mash a few potatoes in the pot or stir in 1 tbsp flour/cornstarch slurry.
Optional Story Section
This soup started as a “sick day recipe” I made whenever I felt rundown. Over time, I perfected it by adding turmeric, ginger, and leafy greens — turning it into a healing bowl of comfort. Today, it’s one of my favorite meal-prep recipes because it’s quick, nourishing, and tastes even better the next day.
Reader Interaction
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