When a stir-fry meets soup! You get the very inventitive named “Stir-fry Soup”.
As we come into Spring it feels like our meals should be beginning to lighten up. Gone are the comfort foods and in comes the salads. Yet there is sooo much goodness that you can pack into a soup. Especially with one like this where you make the base of the soup as part of the cooking process. Whilst this does take a little longer, the effort is minimal and the benefits far, far, far outweigh the time it takes.
Hands down the BEST thing about stir-fry’s and soups are the amount and variety of vegetables you can get put in them. In each serve of this soup there is 3 serves of veggies! Now if you have been around here for a while you know how I love for us all to at least hit that magic 5 serves a day at a minimum. This meal will put you half way there!
I choose the vegetables very specifically. They ensure that anyone who is currently experiencing digestive discomfort, particularly bloating, reflux, heartburn or abdominal pain, will be able to enjoy this. It uses the vegetables from the Bi-phasic diet (used to treat SIBO – small intestinal bacteria overgrowth) in the amounts specified to help reduce the likelihood of reactivity after eating.
For those that are fortunate enough not to experience digestive complaints you can know that you are also giving your gut a nice healthy dose of nutrients, ensuring that you keep your digestion working optimally. Find out more about your digestive health here.
By making the stock from scratch it allows for the all of the goodness from the bones, the meat + the skin. This has all the benefits to your digestion as a broth. It helps reduce inflammation, improves immunity, reduce digestive complaints and increases mucosal intergity (you really want to keep your mucosal barrier point!.)
No stir-fry would be complete without a little coriander, so this stir-fry soup also needs coriander. I know this is either going to have people salivating or running for the hills at the thought of eating coriander. If you are the latter no need to worry, you can swap the coriander for basil.
This Stir-fry Soup is packed full of the flavours you love in a stir-fry with all the nourishment of a soup. Tag me on Instagram or Facebook when you make this, I love to see your creations!
What Do I Need?
- 1kg of Chicken Drumsticks, preferably free range
- 5 cups of Filtered Water
- 2cm knob of Turmeric, finely chopped
- 3cm knob of Ginger, finely chopped
- 2-3 Star Anise
- Salt + Pepper
- 1 Tablespoon of Apple Cider Vinegar (ACV)
1 medium Red Capsicum, chopped
1-2 cup of Broccoli florets
- 30-40 Beans, halved
- 2 bunches of Pak Choy – I halved the bigger
125ml of Coconut Cream
- 2-3 Tablespoons of Coconut Aminos (Soy Sauce if you don’t have SIBO)
- 1 teaspoon of Chilli Flakes
- Juice of a Lime
- Salt + Pepper
- Cashews + Coriander to serve
Let’s Do This!
1. Grab a large pot. Pop in the chicken drumsticks, water, turmeric, ginger, star anise and salt and pepper to taste. Bring to the boil then turn down to simmer for 60-75 minutes. The meat should easily come off the bones.
2. Remove the drumsticks from the stock with a slotted spoon. Strip off the chicken the bones. Keep the meat to one side and return the bones to the pot. Add the ACV and bring back to the boil. Turn down to simmer for another 45minutes. This helps extract all the goodness from the bones.
3. Remove the bones and the star anise with a slotted spoon and discard.
4. Add the vegetables, except for the pak choy to the stock. Cook for 10-15 minutes until softened but still firm.
5. Add in the reserved chicken meat, pak choy, coconut aminos, chilli flakes + lime juice. You can add salt + pepper if needed. Make sure you break up the chicken and you have left any of those sharp little bones. Heat until the chicken has been reheated.
6. Serve topped with coriander and cashews.
This serves 4 people.
If you would like a heartier soup you can add 1/2 cup of basmati rice – this is perfect for SIBO phase two
This recipe is gluten and dairy free, SIBO friendly and AMAZING for you gut!