Anti Inflammatory Tibetan Thukpa Noodle Soup
This hearty noodle soup draws on Tibetan mountain cooking traditions, layering warm spices and tender chicken thighs into a broth that genuinely nourishes from the inside out. Turmeric, ginger, and garlic are the backbone of the flavor here — and they also happen to be among the most well-researched ingredients for supporting a low-inflammation lifestyle, so every spoonful is doing double duty. Whole wheat spaghetti stands in for traditional hand-pulled noodles and adds fiber and staying power, while cabbage, carrot, and baby spinach bring a rainbow of plant compounds to the bowl. The spice bloom — cumin, coriander, and a touch of cayenne toasted directly in the oil — gives the broth a depth that tastes like it simmered all afternoon, even though this comes together in a single pot on a weeknight. A splash of tamari rounds out the savory notes without any processed sauces or additives you'd need to scrutinize at the store. Finish with sliced scallions, fresh cilantro, and a squeeze of lime for brightness that cuts right through the richness. This recipe makes four generous servings, so it's equally at home as a meal-prep staple or a cozy dinner for the whole table.
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Learn more →Ingredients
4 servings
For the soup
- 2 tbsp extra virgin olive oil
- 1 medium yellow onion, finely diced
- 4 garlic cloves, minced
- 1 tbsp fresh ginger, peeled and finely grated
- 1 tsp ground turmeric
- 1 tsp ground cumin
- ½ tsp ground coriander
- ¼ tsp cayenne pepper
- 1 lb boneless, skinless chicken thighs, cut into 1-inch pieces
- 2 medium tomatoes, roughly chopped
- 6 cups low-sodium chicken broth
- 2 cups green cabbage, thinly sliced
- 1 medium carrot, peeled and cut into thin rounds
- 6 oz whole wheat spaghetti, broken in half
- 2 cups baby spinach
- 1 tbsp tamari
- salt and pepper, to taste
For serving
- 3 green onions (scallions), thinly sliced (optional)
- ¼ cup fresh cilantro, roughly chopped (optional)
- 1 lime, cut into wedges (optional)
Instructions
- 1
Heat the olive oil in a large pot or Dutch oven over medium heat until shimmering. Add the onion and cook, stirring occasionally, until softened and translucent, about 5 minutes.
- 2
Add the garlic and ginger and cook, stirring constantly, until fragrant, about 1 minute. Watch closely so the garlic does not brown.
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