Wondering what’s for dinner? Try this Thai-inspired aromatic One-pot Chicken (or Tofu) Soup with Basil-Coconut Rice! It’s a simple, one-pot meal that’s healthy and delicious and covers all of your nutritional bases.
This meal has all the nutrient building blocks your body needs: chicken or tofu for your protein, rice for your carbs and coconut milk for your healthy fats!
We’ve also got some great macronutrients from the veggies included:
- Garlic is rich in sulfur compounds which help regulate blood pressure (1). Garlic can help improve your iron metabolism, and may help regulate fat cell production (2).
- Ginger is well known as an anti-inflammatory food, and its volatile oils are powerful scavengers of free radicals. It has proven anti-parasite, antimicrobial and anti-fungal properties (3).
- Basil contains some beneficial volatile oils that have anti inflammatory benefits; great to have after you’ve conquered a tough workout session. It’s also great for your gut health. (4)
I love how easy this recipe is and how versatile soups are in general – it’s easy to add your favorite veggies and make substitutions with what you’ve got on hand!
One-pot Chicken Soup with Basil Coconut Rice
Yield: 2 servings
You will need: Cutting board and knife, measuring spoons and cups, small bowl, medium pot, cooking spoon
Key: T=Tablespoon; tsp=teaspoon
Ingredients:
- 2 (5-6 oz) boneless skinless chicken breasts (or 12 oz tofu), cut into ½ inch cubes
- 1 tsp coconut oil
- 1/2 yellow onion, sliced
- 3 garlic cloves, minced
- 1 cup mushrooms, sliced
- 1 T red curry paste
- ½ cup long grain white rice
- 2 cups low sodium chicken broth (or vegetable broth)
- 1/2 lime, juiced
- 2 T ginger, grated
- 1/4 tsp sea salt
- 1 (15 oz.) can lite coconut milk
- 2 T fish sauce (optional)
- 1 T honey (optional)
- 3 T basil, sliced
- 2 green onions, thinly sliced
Directions:
- Begin by cubing the chicken (or tofu) into ½ inch cubes. Season with a generous pinch of salt and allow to season in butcher paper or in a bowl.
- In a medium sized pot, heat coconut oil over medium high heat. Sear chicken (or tofu) and brown on all sides.
- Once it has a nice brown color add the onion, mushrooms, and garlic. Cook with the chicken or tofu till onions are softened, about 5 minutes.
- Add red curry paste, lime juice, ginger, coconut milk, fish sauce (optional), honey (optional), sea salt, rice, and chicken broth.
- Bring to a simmer over medium low heat. Cook for 15-20 minutes until rice is softened and vegetables are tender.
- Serve in bowls topped with basil and green onions.
Nutrition Facts
Serving Size: 1 Servings per Recipe: 2 Calories per Serving: 539 Protein: 39 grams Carbohydrates: 46 grams Fat: 19 grams
I hope you enjoy this recipe! Let me know in the comments below if you make it and how it turns out.
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References:
- Ried, Karin. “Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis.” Experimental and therapeutic medicine. 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6966103/
- Bonaventura, Joseph et al. “Allylation of intraerythrocytic hemoglobin by raw garlic extracts.” Journal of medicinal food. 2010. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3132946/
- Jabir Al-Awwadi, Najim A. “Potential health benefits and scientific review of ginger”. Journal of Pharmacognosy and Phytotherapy. 2017. https://academicjournals.org/journal/JPP/article-full-text-pdf/56E54E164970
- Bilal, Alia et al. “Phytochemical and Pharmacological Studies on Ocimum Basilicum Linn – A Review.”
International Journal of Current Research and Review. December 2012. Web. http://ijcrr.com/article_html.php?did=1538
