Anti-Inflammatory Turmeric Chicken

Category: Comforting Bowls

This golden soup combines tender shredded chicken with powerful anti-inflammatory ingredients like turmeric, ginger, and fresh herbs. Simmered with carrots, celery, and leafy greens, it creates a nourishing meal that's as healing as it is delicious. The aromatic spices infuse the rich broth, while a finishing touch of lemon and cilantro brightens each bowl. Perfect for cold days, immune support, or whenever you need comforting, wholesome food.

Fatiha
By Fatiha Fatiha
Last updated Fri, 08 Aug 2025 17:05:16 GMT
A bowl of soup with carrots and peas. Pin
A bowl of soup with carrots and peas. | zestplate.com

This golden turmeric chicken soup is my go-to remedy whenever I feel a cold coming on or need something deeply nourishing. The vibrant color comes from anti-inflammatory turmeric, while tender chicken and vegetables create a complete meal in a bowl.

I first created this soup during a particularly brutal winter when everyone in my household was fighting seasonal bugs. The warming spices and nutrient-rich ingredients became our natural defense system, and now it's the first thing I make when anyone feels under the weather.

Ingredients

  • Boneless skinless chicken thighs or breasts. Thighs provide more flavor and stay tender even with longer cooking.
  • Olive oil. Use a good quality extra virgin for best flavor.
  • Medium onion. Sweet varieties like Vidalia work beautifully here.
  • Garlic cloves. Fresh is non-negotiable for maximum health benefits and flavor.
  • Fresh ginger. Look for firm pieces with smooth skin for the most potent anti-inflammatory properties.
  • Ground turmeric. The star ingredient that gives golden color and anti-inflammatory benefits.
  • Cumin. Adds earthy depth that complements the turmeric perfectly.
  • Black pepper. Not just for flavor. black pepper helps your body absorb turmeric's benefits.
  • Low-sodium chicken broth. Homemade is ideal but good quality store-bought works well too.
  • Medium carrots. Choose firm bright carrots for sweetness and texture.
  • Celery stalks. Adds a subtle aromatic foundation to the broth.
  • Kale or spinach. Either works well. kale holds its texture better but spinach is milder.
  • Salt. Sea salt or kosher salt allows you to control the seasoning.
  • Fresh lemon juice. Brightens all the flavors just before serving.
  • Fresh cilantro. The perfect finishing touch that adds freshness.

How To Make Anti-Inflammatory Turmeric Chicken Soup

Build the aromatic base
Heat olive oil in a large heavy-bottomed pot over medium heat until it shimmers slightly. Add chopped onion and cook for 3-4 minutes until they become translucent and soft but not browned. This gentle cooking releases the sweet flavors without bitterness.
Activate the aromatics
Add minced garlic and freshly grated ginger to the softened onions. Stir continuously for one minute until very fragrant. Be careful not to let the garlic brown or it will become bitter. You should smell the incredible aromatic compounds releasing into the oil.
Bloom the spices
Sprinkle turmeric cumin and black pepper over the aromatics and stir constantly for 30 seconds. This quick toasting in oil activates the fat-soluble compounds in the spices and dramatically enhances their flavor. The mixture will become deeply fragrant and turn a vibrant yellow-orange.
Simmer the chicken
Add whole chicken pieces and pour in all the broth. Bring the mixture to a gentle boil then immediately reduce to a simmer. Cover partially with a lid allowing some steam to escape and cook for about 30 minutes. The chicken is done when it reaches 165°F and is tender enough to shred easily.
Shred and return chicken
Remove chicken pieces to a cutting board and let cool slightly. Using two forks pull the chicken apart into bite-sized shreds working with the grain of the meat. Return all the shredded chicken to the simmering broth immediately to maintain its moisture and flavor.
Add vegetables in stages
Add carrots and celery to the simmering broth and cook for 10-15 minutes until they reach your preferred tenderness. They should be soft enough to eat easily but not mushy. The vegetables will absorb the golden turmeric color and all the wonderful flavors of the broth.
Finish with greens
Stir in chopped kale or spinach during the final few minutes of cooking. They need just enough heat to wilt properly. Kale requires about 5 minutes while spinach needs only 2-3 minutes. The greens add vibrant color nutritional value and a pleasant texture contrast.
Season and serve
Taste the soup and adjust salt as needed. Ladle into warm bowls and top with fresh cilantro leaves and a squeeze of lemon juice right before serving. The acid from the lemon brightens all the flavors and helps your body absorb the iron from the greens.

My absolute favorite ingredient in this soup is fresh ginger. I keep a knob in my freezer at all times specifically for this recipe. When grated frozen it practically melts into the broth creating incredible warmth and complexity. My grandmother always said ginger was nature's medicine and this soup proves her right every time.

The Anti-Inflammatory Benefits

This soup isn't just delicious—it's medicinal. Turmeric contains curcumin a powerful anti-inflammatory compound that has been studied extensively for its potential to reduce inflammation throughout the body. The black pepper included isn't just for flavor it contains piperine which dramatically increases curcumin absorption. Ginger adds another layer of anti-inflammatory power making this truly therapeutic comfort food.

A bowl of soup with chicken, carrots, and peas.
A bowl of soup with chicken, carrots, and peas. | zestplate.com

Make-Ahead and Storage Tips

This soup is perfect for meal prep and actually improves with time. Store cooled soup in airtight containers in the refrigerator for up to 4 days. For longer storage freeze individual portions in freezer-safe containers or bags for up to 3 months. When reheating add a splash of fresh broth if needed as the chicken and vegetables tend to absorb liquid during storage. The turmeric color may intensify over time which is perfectly normal.

Easy Substitutions

This recipe is incredibly flexible. Swap chicken for chickpeas or white beans for a plant-based version. Brown rice or quinoa make excellent additions for a heartier meal. No fresh ginger? Use ½ teaspoon ground ginger instead. Baby bok choy can replace kale for a milder green with lovely texture. For extra heat add a pinch of cayenne or red pepper flakes when blooming the spices.

Serving Suggestions

Serve this golden soup with a slice of crusty sourdough bread for dipping or a side of brown rice for a more substantial meal. A dollop of coconut yogurt adds creaminess and complements the spices beautifully. For entertaining serve in small mugs as an elegant first course garnished with microgreens and a thin slice of lemon.

A bowl of soup with carrots and green herbs.
A bowl of soup with carrots and green herbs. | zestplate.com

Recipe FAQs

→ Can I make this soup vegetarian?

Yes! Replace the chicken with 2 cups of chickpeas or white beans, and use vegetable broth instead of chicken broth. Add extra vegetables like sweet potatoes or butternut squash for heartiness.

→ How long does this soup keep in the refrigerator?

The soup will keep well in an airtight container in the refrigerator for 3-4 days. The flavors often deepen and improve after a day, making it excellent for meal prep.

→ Can I freeze this turmeric chicken soup?

Absolutely! Cool the soup completely, then transfer to freezer-safe containers leaving some room for expansion. It will keep well for up to 3 months. Thaw overnight in the refrigerator before reheating.

→ Why is this soup considered anti-inflammatory?

Turmeric contains curcumin, which has powerful anti-inflammatory properties. Combined with ginger, garlic, and leafy greens, these ingredients help reduce inflammation in the body. The black pepper enhances curcumin absorption.

→ Can I use ground ginger instead of fresh?

Yes, though fresh ginger provides the best flavor. If substituting, use 1/2 teaspoon of ground ginger in place of the tablespoon of fresh grated ginger.

→ Is it necessary to add the lemon juice?

While optional, fresh lemon juice brightens the flavors and adds vitamin C. It also helps your body absorb the iron from the leafy greens, enhancing the soup's nutritional benefits.

Turmeric Chicken Soup

Warming soup with turmeric, ginger and tender chicken that soothes and nourishes with anti-inflammatory ingredients.

Preparation Time
15 min
Cooking Time
45 min
Total Duration
60 min
By Fatiha: Fatiha

Category: Soups & Stews

Skill Level: Easy

Cuisine: Middle Eastern

Output: 4 Servings (4 bowls of soup)

Dietary Preferences: Low-Carb, Gluten-Free, Dairy-Free

Ingredients

→ Protein

01 1 pound boneless, skinless chicken thighs or breasts

→ Aromatics

02 1 medium onion, chopped
03 3 cloves garlic, minced
04 1 tablespoon fresh ginger, grated

→ Spices

05 2 teaspoons ground turmeric
06 1 teaspoon cumin
07 ½ teaspoon black pepper
08 Salt to taste

→ Base

09 1 tablespoon olive oil
10 6 cups low-sodium chicken broth

→ Vegetables

11 2 medium carrots, sliced
12 2 celery stalks, chopped
13 1 cup kale or spinach, chopped

→ Garnish

14 Fresh lemon juice (optional, for serving)
15 Fresh cilantro, for garnish

Directions

Step 01

In a large pot, heat the olive oil over medium heat until shimmering. Add the chopped onion and sauté for 3-4 minutes until soft and translucent.

Step 02

Stir in the minced garlic and grated ginger, cooking for an additional minute until fragrant.

Step 03

Add the ground turmeric, cumin, and black pepper to the pot. Stir well to coat the onions with the spices.

Step 04

Place the chicken thighs or breasts into the pot and pour in the chicken broth. Bring the mixture to a boil, then reduce to a simmer and cover. Cook for about 30 minutes, until the chicken is cooked through.

Step 05

Remove the chicken from the pot and shred it with two forks. Return the shredded chicken to the soup.

Step 06

Add the sliced carrots and chopped celery to the pot. Cook for an additional 10-15 minutes, until the vegetables are tender.

Step 07

Stir in the chopped kale or spinach and cook for another 3-5 minutes until the greens are wilted.

Step 08

Taste the soup and add salt as necessary. Serve hot, garnished with fresh cilantro and a squeeze of lemon juice if desired.

Notes

  1. This soup combines anti-inflammatory ingredients like turmeric, ginger, and leafy greens for a nourishing meal.

Required Equipment

  • Large pot or Dutch oven
  • Sharp knife and cutting board
  • Two forks for shredding chicken

Nutritional Information (per serving)

These figures serve as estimates and are not a substitute for medical advice.
  • Calories: 220
  • Fat: 9 g
  • Carbohydrates: 12 g
  • Protein: 24 g