This warming ginger chicken soup is packed with lean protein and plenty of vegetables for a comforting yet nourishing meal. Fresh ginger and warm spices like cumin and coriander give the broth deep flavor, while potatoes and spinach make the soup hearty and satisfying.
Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She’s worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.
What Is Silent Walking—And Does It Actually Help Reduce Stress?Close
Active Time:
35 mins
Total Time:
45 mins
Servings:
4
Nutrition Profile:
Brain-Healthy No Added Sugar Gut Healthy Mediterranean Diet Sesame-Free Weight Loss Diabetes-Friendly Nut-Free Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity High Blood Pressure High-Fiber Heart-Healthy Healthy Cholesterol High-Protein Egg-Free Gluten-Free Low-CalorieJump to Nutrition FactsJump to recipe
- It’s a simple one-pot dinner that comes together quickly but tastes like it simmered all day.
- Chicken breast provides plenty of lean protein, making this soup a satisfying meal.
- Potatoes add heartiness, while spinach brings freshness and color.
Nutrition Notes
- Ginger is well known for its anti-nausea properties, which can be helpful when you’re not feeling your best. It’s also high in gingerols, compounds with strong anti-inflammatory properties that may support inflammatory conditions like arthritis and ulcerative colitis.1
- Chicken is rich in protein which helps promote fullness, maintain muscle and support a strong immune system and healthy gut lining. Plus, it works perfectly in cozy, comforting soups.
- Carrots are an excellent source of vitamin A, particularly beta-carotene. This nutrient is important for immune health, eyesight and cell turnover, which also supports a healthy gut and skin. Cooked carrots are easier to digest, making them a great option during an ulcerative colitis flare-up or an upset stomach.
- This recipe is low-FODMAP-friendly and excludes foods that are common triggers for some inflammatory bowel diseases like Crohn’s and ulcerative colitis.
Keep Screen Awake
Ingredients
1/2x1x2x
Original recipe (1X) yields 4 servings
- 2 tablespoons extra-virgin olive oil
- 3 medium carrots, peeled and chopped
- 2 tablespoons minced fresh ginger
- 1½ teaspoons ground coriander
- 1 teaspoon ground cumin
- ½ teaspoon salt
- 1½ pounds boneless, skinless chicken breasts, trimmed
- 6 cups unsalted chicken broth
- 2 medium red potatoes, peeled and diced
- 1 (12-ounce) package frozen chopped spinach
- 1½ teaspoons reduced-sodium tamari
Directions
- Heat 2 tablespoons oil in a large saucepan or medium Dutch oven over medium heat. Add chopped carrots and 2 tablespoons ginger; cook, stirring often, until the carrots begin to soften, 5 to 7 minutes. Stir in 1½ teaspoons coriander, 1 teaspoon cumin and ½ teaspoon salt; cook, stirring constantly, until fragrant, about 1 minute.
- Add trimmed chicken breasts, 6 cups broth and the diced potatoes; bring to a vigorous simmer over high heat. Reduce heat to maintain a gentle simmer; cover and cook until the potatoes are tender and an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, about 10 minutes.
- Transfer the chicken to a plate and let cool slightly, about 5 minutes. Meanwhile, add 1 package frozen spinach to the soup; simmer, stirring occasionally, until heated through, about 2 minutes. Stir in 1½ teaspoons tamari.
- Thinly slice the chicken against the grain and return it to the soup.
Nutrition Facts (per serving)
| 461 | Calories |
| 13g | Fat |
| 39g | Carbs |
| 49g | Protein |
