Description
This Anti-Inflammatory Turmeric Chicken Soup is a warm hug for your immune system. Brimming with golden turmeric, zesty ginger, and garlic, it features tender shredded chicken and nutrient-dense vegetables simmered in a healing bone broth. It’s naturally gluten-free, dairy-free, and perfect for when you’re feeling under the weather or just need a healthy reset.
Ingredients
— The Aromatics —
1 tablespoon olive oil (or coconut oil)
1 large yellow onion, diced
3 large carrots, peeled and sliced into coins
2 stalks celery, sliced
4 cloves garlic, minced
1 tablespoon fresh ginger, grated (or 1 tsp ground ginger)
1 tablespoon fresh turmeric, grated (or 1 ½ teaspoons ground turmeric powder)
— The Soup —
1 lb boneless, skinless chicken breasts (or thighs)
6 cups chicken bone broth (for maximum collagen and gut health) or GF chicken stock
1 large sweet potato, peeled and cubed (optional, for healthy carbs)
1 teaspoon salt (add more to taste)
½ teaspoon freshly cracked black pepper (essential for turmeric absorption)
— The Finish —
2 cups fresh kale or spinach, chopped
1 tablespoon fresh lemon juice
Fresh cilantro or parsley, for garnish
Instructions
1. Sauté Veggies: Heat the olive oil in a large Dutch oven or soup pot over medium heat. Add the onion, carrots, and celery. Sauté for 5–6 minutes until the onion is translucent and veggies begin to soften.
2. Bloom Spices: Stir in the minced garlic, grated ginger, and turmeric. Cook for 1 minute, stirring constantly, until the spices are incredibly fragrant. (Cooking the turmeric helps release its active compounds).
3. Simmer: Pour in the chicken bone broth. Add the raw chicken breasts (whole) and the cubed sweet potato. Season with salt and the black pepper.
4. Cook: Increase heat to bring the soup to a gentle boil, then reduce heat to low. Cover and simmer for 20–25 minutes, or until the chicken is cooked through and the sweet potatoes are tender.
5. Shred Chicken: Remove the chicken breasts from the pot to a cutting board. Let them cool for a minute, then shred with two forks or chop into bite-sized pieces.
6. Combine: Return the shredded chicken to the pot.
7. Add Greens: Stir in the chopped kale (or spinach). Let it simmer for just 2–3 minutes until wilted and vibrant green.
8. Finish: Remove the pot from the heat. Stir in the fresh lemon juice to brighten the flavors. Taste and add more salt or pepper if needed.
9. Serve: Ladle into bowls and top with fresh herbs.
Notes
The Black Pepper Rule: Do not skip the black pepper! It contains piperine, which increases the body’s absorption of curcumin (the anti-inflammatory compound in turmeric) by up to 2000%.
Turmeric Stain Warning: Fresh turmeric is potent and will stain fingers, counters, and plastic utensils bright yellow. Handle with care or wear gloves.
Noodle Option: If you want a heartier soup, you can add cooked gluten-free rice noodles or brown rice instead of (or in addition to) the sweet potato.
Storage: This soup freezes exceptionally well. Store in airtight containers for up to 3 months. It’s perfect for meal prep.
- Prep Time: 15
- Cook Time: 25
- Category: Soup
- Method: Stovetop
- Cuisine: Healthy/Global
Nutrition
- Serving Size: 1 bowl
- Calories: 260
- Sugar: 4
- Sodium: 580
- Fat: 8
- Saturated Fat: 2
- Unsaturated Fat: 5
- Trans Fat: 0
- Carbohydrates: 22
- Fiber: 4
- Protein: 26
- Cholesterol: 55