I remember one particularly hectic Tuesday. I had back-to-back meetings, school pick-ups, and a looming deadline, and I desperately needed a meal that was quick, nourishing, and full of flavor. That’s when I threw together this Anti Inflammatory Turmeric Chicken Soup. It’s become a staple in my house, and I’m excited to share it with you. Ready in about 45 minutes, it’s the perfect healthy and delicious option for busy families. Let’s dive into the recipe!
Table of Contents
Why You’ll Love This Anti Inflammatory Turmeric Chicken Soup
- Quick & Easy: Ready in under an hour, it’s perfect for busy weeknights.
- Health Benefits: Packed with anti-inflammatory ingredients to support your well-being.
- Delicious Flavor: A creamy, comforting, and aromatic soup that the whole family will love.
- Simple Ingredients: Made with everyday ingredients you can easily find at your local grocery store.
The Power of Turmeric: More Than Just Flavor
Turmeric is more than just a spice; it’s a powerhouse of health benefits, primarily due to its active compound, curcumin. Curcumin has potent anti-inflammatory and antioxidant properties. This means it can help reduce inflammation in the body, which is linked to numerous chronic diseases.
Other Key Anti-Inflammatory Ingredients
This soup isn’t just about turmeric. I’ve also included other key anti-inflammatory ingredients like garlic and olive oil. Garlic contains compounds that can help boost your immune system and reduce inflammation. Olive oil is rich in healthy fats and antioxidants, further contributing to the soup’s anti-inflammatory effects. These ingredients work together to create a flavorful and health-boosting meal.
Ingredients for Anti Inflammatory Turmeric Chicken Soup
Here’s what you’ll need for my Anti Inflammatory Turmeric Chicken Soup:
- 1/4 cup olive oil
- 1 medium onion, diced
- 1 large leek, white and light green parts only, halved lengthwise, and thinly sliced
- 3 large carrots, thinly sliced
- 3 stalks celery, thinly sliced
- 1 teaspoon kosher salt
- 3 cloves garlic, chopped
- 1 teaspoon turmeric
- 1 teaspoon poultry seasoning
- 6 cups chicken broth
- 1 13.5 ounce can coconut milk
- 1 1/4 pounds boneless skinless thighs or breasts (if using boneless skinless breasts, I suggest cutting each breast into 3 or 4 equal-sized pieces so that they cook more quickly, and at an even rate)
- 1 10 ounce bag frozen peas (optional)
- 1/4 cup chopped fresh parsley
- 1 teaspoon kosher salt, or to taste
- 1/2 teaspoon black pepper
Step-by-Step Instructions: Making Your Soup
Here’s how to bring it all together:
- Heat olive oil over medium heat in a large soup pot. Add onions, leeks, carrots, celery, and 1 teaspoon kosher salt and sauté, stirring occasionally, until leeks are soft and starting to caramelize, for 14-16 minutes. Sautéing the vegetables coaxes out their sweetness and creates a flavorful base for the soup.
- Add chopped garlic, turmeric, and poultry seasoning and continue to sauté for another 2-3 minutes, stirring frequently, until spices and garlic are fragrant. Sautéing the spices blooms their flavor, making them more aromatic and impactful.
- Add broth, coconut milk, and raw chicken to the pot, scraping up any stuck-on bits, and bring to a bare simmer. Make sure the chicken is submerged beneath the broth and partially cover. Simmer on low until the chicken is cooked through and veggies are tender – about 15-20 minutes. Make sure not to boil the soup too vigorously to prevent the coconut milk from splitting. Simmering gently ensures the coconut milk stays creamy and doesn’t separate.
- Take off the lid from the soup and remove the chicken to a cutting board to cool slightly. Cut into bite sized pieces or shred using two forks. Return chicken to the pot along with frozen peas (if using) and fresh parsley. Bring back to a slow simmer and allow chicken to warm through and peas to cook – about 5 minutes, just until peas are bright green and soft. Adding the peas at the end ensures they stay bright green and don’t get mushy.
- Season to taste with salt and pepper and serve garnished with some extra parsley if desired. Enjoy!
Ingredient Substitutions and Dietary Adaptations
| Ingredient | Substitution | Notes |
|---|---|---|
| Onion/Garlic | Green onion/Garlic-infused oil | For Low FODMAP, replace onion with the green parts of green onion, and use garlic-infused oil instead of garlic. |
| Poultry Seasoning | Omit | For AIP, omit poultry seasoning to ensure it does not contain seed-based spices. |
| Chicken | Chickpeas or Lentils | For Vegetarian/Vegan, use chickpeas or lentils. Add them during the last 20 minutes of cooking. |
Common Mistakes to Avoid
- Don’t Overcook the Chicken: Overcooked chicken can become dry and tough. Cook it until it’s just cooked through.
- Don’t Burn the Garlic: Burnt garlic can make the soup bitter. Keep a close eye on it while sautéing and add it towards the end.
- Don’t Boil Vigorously After Adding Coconut Milk: Boiling the soup too vigorously after adding coconut milk can cause it to split. Simmer gently instead.
A Quick Guide to Turmeric: Fresh vs. Ground
Turmeric comes in a few forms: fresh, ground, and paste. Fresh turmeric has a milder, more earthy flavor. Ground turmeric is more potent and readily available. If using fresh turmeric, use about 1-2 inches of the root, peeled and grated. If using turmeric paste, start with 1 teaspoon and adjust to taste.
Make-Ahead Instructions
You can prep this soup in advance! Chop all the veggies and store them in an airtight container in the refrigerator for up to 24 hours. When you’re ready to cook, simply follow the recipe as written.
Serving Suggestions for Your Anti Inflammatory Turmeric Chicken Soup
- Serve with a side of crusty bread for dipping.
- Add a dollop of plain yogurt or sour cream for extra creaminess.
- Sprinkle with a pinch of red pepper flakes for a touch of heat.
Storing and Reheating Instructions
Storing: Allow the soup to cool completely before storing it in an airtight container in the refrigerator for up to 3-4 days.
Reheating: Reheat the soup on the stovetop over medium heat, stirring occasionally, until heated through. You can also reheat it in the microwave in 1-2 minute intervals, stirring in between.
Frequently Asked Questions
- Can I use frozen turmeric? I don’t suggest this swap, as the texture and flavor will be affected.
- What are the health benefits of turmeric chicken soup? It’s packed with anti-inflammatory ingredients, vitamins, and minerals that can support your immune system and overall well-being.
- Is this soup good for a cold? Yes! The warm broth, anti-inflammatory spices, and nutritious ingredients can help soothe a cold and boost immunity.
- Can I make this in a slow cooker or Instant Pot? Yes, you can adapt it! For a slow cooker, cook on low for 6-8 hours. For an Instant Pot, cook on high pressure for 10 minutes, followed by a natural pressure release.
- Can I use chicken on the bone? Yes, you can, but you’ll need to adjust the cooking time. Simmer until the chicken is cooked through and easily pulls away from the bone.
- Can I use dried herbs instead of fresh? Yes, but use about 1 teaspoon of dried parsley in place of 1/4 cup fresh parsley.
More Soup Recipes You’ll Love
If you love this recipe, you might also enjoy my Creamy Tomato Soup or my Lemon Chicken Orzo Soup.
Powerful Anti Inflammatory Turmeric Chicken Soup
Ingredients
Equipment
Method
- Heat olive oil over medium heat in a large soup pot. Add onions, leeks, carrots, celery, and 1 teaspoon kosher salt and sauté, stirring occasionally, until leeks are soft and starting to caramelize, for 14-16 minutes. *Sautéing the vegetables coaxes out their sweetness and creates a flavorful base for the soup.*
- Add chopped garlic, turmeric, and poultry seasoning and continue to sauté for another 2-3 minutes, stirring frequently, until spices and garlic are fragrant. *Sautéing the spices blooms their flavor, making them more aromatic and impactful.*
- Add broth, coconut milk, and raw chicken to the pot, scraping up any stuck-on bits, and bring to a bare simmer. Make sure the chicken is submerged beneath the broth and partially cover. Simmer on low until the chicken is cooked through and veggies are tender – about 15-20 minutes. Make sure not to boil the soup too vigorously to prevent the coconut milk from splitting. *Simmering gently ensures the coconut milk stays creamy and doesn’t separate.*
- Take off the lid from the soup and remove the chicken to a cutting board to cool slightly. Cut into bite sized pieces or shred using two forks. Return chicken to the pot along with frozen peas (if using) and fresh parsley. Bring back to a slow simmer and allow chicken to warm through and peas to cook – about 5 minutes, just until peas are bright green and soft. *Adding the peas at the end ensures they stay bright green and don’t get mushy.*
- Season to taste with salt and pepper and serve garnished with some extra parsley if desired. Enjoy!
Notes
Conclusion
I hope you love this Anti Inflammatory Turmeric Chicken Soup as much as I do! It’s a simple, delicious, and nourishing meal that’s perfect for busy weeknights or anytime you need a little extra comfort. Now it’s your turn! Leave a comment below and let me know how it turned out. Share your results, or ask any questions you may have. I can’t wait to hear from you!
