Anti-Inflammatory Chicken Ginger Soup combines chicken breast with healthy vegetables, ginger, and several tasty spices including the medicinal Turmeric. This soup is filling, ultra healthy, and should be on your menu to kick off the new year.
Soup Season at our home looks like a constant rotations of flavors and textures. We love a spicy Chicken Tortilla Soup, a creamy Autumn Squash Soup, or a hearty Beef Barley Vegetable Soup on any given night of the week!
Healthy Chicken Soup
I’m all about starting the new year off on the right foot. No resolutions here to speak of, but just an overall goal to improve health. Up the veggies, lower the sugar, more fish, less wine (gasp!), and yes, move MORE. Are you in?
This anti-inflammatory soup was concocted for several reasons – to boost our immunities after the holidays, for a comforting home cooked meal, and to get back to lean eating after over-indulging.
- Fresh Veggies – Onion, carrots, celery, and shredded cabbage are the ultimate combo for this tasty soup.
- Turmeric – The potent anti-inflammatory spice that has the potential to prevent heart disease, Alzheimer’s and cancer. It may also help improve symptoms of depression and arthritis.
- Other Spices – Onion powder, rosemary, and thyme.
- Garlic & Ginger – These two root vegetables are commonly known to have medicinal benefits, in addition to their culinary uses in the kitchen.
- Chicken Breast – I tend to use organic chicken in almost all of my recipes now. But you could use rotisserie chicken or use whatever you have handy. Make sure you cut the chicken into two inch cubes, for even cooking.
- Peas – A bag of frozen peas is the perfect addition to this healthy soup.
How to make Chicken Ginger Soup
Sauté veggies. Heat a large stock pot to medium-high heat. Add olive oil, and then the chopped onion, carrots, celery, and cabbage. Cook until slightly softened, about 6-7 minutes.
Add garlic, ginger, and seasonings. To the stock pot, add the minced garlic and ginger, and the seasonings – salt and pepper, turmeric, onion powder, rosemary, and thyme. Cook for another couple of minutes, stirring constantly.
Cook chicken. Then add the chicken broth and bring to a boil. Season the chicken breast with salt, and add it to the pot over medium heat (a rolling simmer). Cook until done, about 8-10 minutes. Remove chicken from pot to cool slightly.
Shred chicken. Shred chicken with two forks, or place chicken chunks in a standing mixer, and using a strong attachment (to the mixer), start to shred it. This will take a couple of minutes.
Add chicken back. Add the chicken back to the pot, along with the frozen peas. Continue simmering for about 10 minutes, or until the peas are warm. Check seasonings and adjust as necessary.
Serve. Serve the soup with some freshly ground black pepper. Enjoy!
Anti-inflammatory Benefits of Turmeric.
I’ve been living with chronic pain for more than half of my life. So instead of relying solely on ibuprofen, I like to add natural ingredients to our food to help fight pain. The Turmeric in this soup, as well as in my Anti-inflammatory Golden Milk, is my attempt at less drugs, more natural pain relief.
Curcumin is the ingredient in Turmeric that provides the anti-inflammatory benefit. It’s helpful to take it with black pepper for better absorption into the bloodstream, which is why freshly ground black pepper is an ingredient in my recipe.
While acute (short-term) inflammation can be beneficial to help the body fight foreign invaders, it can become a problem when it becomes chronic (or long-term). Turmeric can be helpful in fighting many of these chronic conditions, including heart disease, cancer, metabolic syndrome, Alzheimer’s, arthritis, depression, and various other degenerative conditions.
Experts say that ginger root is anti-inflammatory, is beneficial for heart health, helps with nausea and motion sickness, is linked with lowering cholesterol, and may reduce muscle pain and soreness. Let’s incorporate ginger to our recipes!
Yes, you can substitute powdered ginger in this recipe, but it won’t taste the same. I love the “bite” of fresh ginger! But if you’d rather, use 1/4 teaspoon of ground ginger for every tablespoon of fresh. Since this recipe calls for four tablespoons of fresh ginger, use one teaspoon of powdered ginger, if desired.
* In the refrigerator. You can store fresh ginger root (peel on) in the refrigerator for about a week. Wrap it tightly in plastic, and keep in your produce drawer.
* In the freezer. Use a freezer bag to store ginger root (peel on) in the freezer for several months. When you need some for a recipe, just peel some of the frozen ginger and return it to the freezer. It peels very easily from a frozen state!
Kitchen Tools Used
Anti-Inflammatory Chicken Ginger Soup
- 2 Tablespoons olive oil
- 1 large yellow onion – chopped
- 4 large carrots – chopped
- 3 stalks celery – chopped
- 2 cups shredded cabbage
- kosher salt and freshly ground black pepper – to taste
- 1 teaspoon turmeric
- 1 teaspoon onion powder
- 1/2 teaspoon rosemary
- 1/2 teaspoon thyme
- 3 cloves garlic – minced
- 4 Tablespoons ginger – minced
- 9-10 cups lower sodium chicken broth
- 2.5 pounds chicken breasts – cut into two-inch cubes
- 2 cups frozen peas
- In a large stock pot over medium-high heat, add olive oil, and then the chopped onion, carrots, celery, and cabbage. Cook until slightly softened, about 6-7 minutes.
- Add the garlic, ginger, and seasonings – salt, pepper, turmeric, onion powder, rosemary, and thyme. Cook for a couple of minutes, stirring constantly.
- Then add the chicken broth and bring to a boil. Season the chicken breast with salt and add it to the pot over medium heat. Cook until done, about 15 minutes. Remove chicken and set aside to cool slightly.
- Shred chicken with two forks, or add it to a standing mixer to shred. Add it back to the pot, along with the frozen peas. Continue simmering for about 10 minutes or until peas are warm.
- Check seasonings, and serve with some freshly ground black pepper.