Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, grated (or 1 teaspoon ground ginger)
- 2 teaspoons ground turmeric (or 1 tablespoon fresh turmeric, grated)
- 1 teaspoon ground cumin
- ½ teaspoon ground black pepper
- 1 teaspoon sea salt (to taste)
- 4 cups chicken broth (preferably homemade or low-sodium)
- 1 pound boneless, skinless chicken breasts or thighs
- 2 large carrots, peeled and sliced
- 2 celery stalks, chopped
- 2 cups fresh spinach or kale, chopped
- Juice of 1 lemon
- Fresh parsley or cilantro for garnish (optional)
Directions:
- Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic, grated ginger, turmeric, cumin, black pepper, and salt. Stir and cook for another 1-2 minutes until fragrant.
- Add the Broth and Chicken: Pour in the chicken broth and bring the mixture to a simmer. Add the chicken breasts or thighs to the pot, ensuring they are fully submerged in the broth. Cover and cook for about 20 minutes, or until the chicken is fully cooked through.
- Cook the Vegetables: Once the chicken is cooked, remove it from the pot and set it aside. Add the sliced carrots and chopped celery to the broth and let them simmer for 10-12 minutes, or until the vegetables are tender.
- Shred the Chicken: While the vegetables are cooking, use two forks to shred the chicken into bite-sized pieces. Return the shredded chicken to the pot once the vegetables are tender.
- Add Greens and Lemon Juice: Stir in the fresh spinach or kale and let it wilt into the soup. Add the juice of one lemon to brighten the flavors and enhance the healing properties of the soup.
- Taste and Adjust: Taste the soup and adjust the seasoning with more salt or pepper if needed.
- Serve and Garnish: Ladle the soup into bowls and garnish with fresh parsley or cilantro, if desired. Serve hot, and enjoy the comforting, healing flavors of this anti-inflammatory soup.
Variations and Additions
- Vegan Option: To make this soup vegan, substitute the chicken broth with vegetable broth and replace the chicken with chickpeas or lentils for a plant-based protein source.
- Add Quinoa or Rice: For a heartier version of this soup, add cooked quinoa, rice, or noodles for additional texture and nutrients.
- Spicier Version: If you enjoy a bit of heat, add a pinch of cayenne pepper or red pepper flakes to the soup when sautéing the garlic and ginger.
Tips for Making the Best Anti-Inflammatory Turmeric Chicken Soup
- Use Fresh Ingredients: While ground turmeric and ginger are convenient, using fresh turmeric and ginger will provide a more vibrant flavor and higher levels of beneficial compounds.
- Boost Curcumin Absorption: Remember to include black pepper and a source of fat (like olive oil) in the recipe to increase the bioavailability of curcumin, the active compound in turmeric.
- Make It Ahead: This soup keeps well in the refrigerator for up to 4 days, and the flavors only improve as it sits. You can also freeze it for up to 3 months for easy reheating on busy days.
Nutritional Information (Per Serving)
- Calories: Approximately 280 kcal
- Protein: 25g
- Fat: 9g
- Carbohydrates: 22g
- Fiber: 4g
- Sugars: 4g
Conclusion
This Anti-Inflammatory Turmeric Chicken Soup is not only delicious and comforting, but it’s also packed with ingredients known for their healing properties. Turmeric, ginger, garlic, and nutrient-dense vegetables combine to make a soup that supports your immune system, helps reduce inflammation, and boosts your overall well-being. Whether you’re fighting off a cold or just looking for a healthy, flavorful meal, this soup is sure to become a favorite in your kitchen.
Give this recipe a try, and enjoy the warming, anti-inflammatory benefits of turmeric chicken soup!
