Healthy Chicken Stew Recipe – Light, Protein-Rich & IBS-Friendly Indian Comfort Meal

There’s something sacred about a bowl of hot chicken stew on a quiet, rainy day. No screen, no noise — just you, the sound of raindrops, and a spoonful of something healing.

This Healthy Chicken Stew Recipe has become one of my favorite go-to meals when my digestion needs a break, when I’m too tired to cook fancy meals, or when I just crave something warm and familiar. It’s clean, comforting, made without heavy cream, and packed with soft vegetables and lean chicken — ideal for IBS-sensitive digestion, weight loss, or post-flare nourishment.

I don’t always eat carbs anymore because of my pre-diabetic condition, but when I do, I enjoy this stew with a small bowl of brown rice or a slice of roti. On most days though, I just eat it as a hearty, gut-friendly soup — no sides, no distractions. Just nourishment.

Why You’ll Love This Healthy Chicken Stew Recipe

✔ One-Pot Meal – Clean, light, and easy to digest
✔ High in Protein – Supports muscle recovery and weight loss
✔ IBS-Friendly – No cream, gluten, or heavy spices
✔ Loaded with Veggies – Carrots, potatoes, beans, tomatoes
✔ Great for Meal Prep – Tastes even better the next day

Ingredients (Serves 3)

Healthy Chicken Stew (Light & Gut-Friendly)

Urmi Banerjee

This healthy chicken stew is a cozy, gut-friendly recipe loaded with lean protein, soft-cooked veggies, and soothing spices. Made without heavy cream or gluten, it’s perfect for those managing IBS or seeking a clean, nourishing meal. One-pot comfort that’s gentle, filling, and healing.

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Prep Time 30 minutes mins

Cook Time 40 minutes mins

Total Time 1 hour hr 10 minutes mins

Course dinner, Lunch, Main Course

Cuisine British, Indian

Servings 3 people

Calories 210 kcal

Equipment

• 1 Mixer Grinder
• 1 Stainless Steel Wok with Lid
• 1 Spatula

Ingredients

  

• 1 KG Chicken without Skin
• 100 GM carrots
• 50 GM Green French Beans
• 100 GM Potato
• 100 GM Tomato
• 2 tbsp Ginger and Garlic Paste
• 2 tsp Turmeric
• 2 tsp Red chili Powder
• Salt As per test
• 2 tbsp Olive Oil

Instructions

 

• Heat olive oil in a pan. Add chopped onions and sauté until soft.
• Add ginger and garlic paste. Cook for 1 minute until fragrant.
• Add chicken pieces and sauté until lightly golden.
• Stir in turmeric and salt.
• Add chopped carrots, beans, and potatoes. Mix well.
• Pour in water or chicken broth. Cover and simmer for 20–25 minutes or until veggies are tender and chicken is cooked through.
• Garnish with fresh coriander and serve warm.

Notes

• You can swap potato for sweet potato or skip entirely for a lighter version.
• Avoid heavy cream or masalas to keep it IBS-friendly.
• For extra gut health, add a spoonful of flaxseed at the end.
• Perfect for meal prep or recovery meals.

Keyword chicken stew for gut health, easy stew for digestion, Healthy Chicken stew, high protein stew, IBS-friendly dinner, IBS-friendly Lunch, Indian chicken soup, light chicken stew

How to Make Healthy Chicken Stew – Step-by-Step

🔸 Step 1: Marinate the Chicken

1. In a bowl, combine:

   • 1 kg chicken pieces

   • 30 gm ginger garlic paste

   • 2 tsp turmeric

   • 2 tsp red chili powder

   • Salt to taste

2. Mix well and marinate for at least 1 hour

Optional: Add 2 crushed cardamom pods to the marinade for deeper aroma.

Step 2: Prep the Vegetables

• Peel and chop potatoes and carrots into even chunks

• Chop onions finely

• Roughly chop tomatoes

• Trim and cut green beans

Step 3: Sauté the Base Masala

1. Heat 2 tbsp olive oil in a heavy-bottomed wok or deep pan.

2. Add the remaining cardamom pods and cinnamon stick.

3. Add chopped onions and a pinch of salt (helps them soften).

4. Cook until onions turn translucent. Add ginger garlic paste and cook for 2 minutes.

5. Sprinkle some water if it sticks, and stir until oil starts separating.

6. Add tomatoes, turmeric, red chili powder, and salt.

7. Cover and cook until tomatoes soften and blend into the masala.

Step 4: Cook the Chicken

1. Add marinated chicken into the pan. Stir well.

2. Cover and cook on low flame for 10 minutes. No water needed — the chicken will release juices.

3. Stir occasionally. After 10–12 minutes, you’ll see a rich, oily masala forming.

Step 5: Add Veggies & Simmer

1. Add chopped carrots, potatoes, and green beans.

2. If needed, pour in ½ to 1 cup of hot water to create stew consistency.

3. Cover again and cook on low for 20–25 minutes, or until chicken and veggies are soft and fully cooked.

Step 6: Finish & Serve

Taste and adjust salt. Garnish with fresh coriander if desired.

Serve warm with:

• Steamed brown rice

• Whole-wheat roti

• Millet porridge

• Or enjoy it as a standalone soup 🥣

Ingredient Benefits for Digestion & Weight Loss

✅ Chicken (Skinless)

• Lean protein

• High satiety, low calorie

• Helps maintain muscle during fat loss

✅ Carrots & Potatoes

• Rich in fiber and natural sweetness

• Soften beautifully in stews

• Potatoes can be swapped for sweet potatoes or skipped

✅ Ginger & Garlic

• Fight inflammation

• Support gut motility and reduce gas/bloating

✅ Cardamom & Cinnamon

• Traditional digestive spices

• Add flavor without heat

• Gentle on sensitive stomachs

Nutritional Breakdown (Per Serving)

Storage & Reheating Tips

• Store in an airtight container for up to 3 days

• Reheat gently on the stove with a splash of water

• Tastes even better the next day as flavors develop

• Great for meal prep, post-workout recovery, or gut reset days

FAQs – Healthy Chicken Stew Recipe (IBS-Friendly & Light)

Q1: Is chicken stew good for digestion and gut health?
Yes. Chicken stew made with soft vegetables, spices like ginger, and minimal oil is gentle on the stomach and ideal for those with IBS or bloating issues.

Q2: Can I eat chicken stew during a weight loss diet?
Absolutely. It’s high in lean protein, low in fat, and full of fiber-rich veggies—making it a great, filling option for calorie-conscious eaters.

Q3: Are potatoes okay in a weight loss recipe?
In moderation, yes. Potatoes are rich in potassium and resistant starch when cooled, which supports digestion. You can also substitute with sweet potatoes or skip them.

Q4: How does this stew help with IBS symptoms?
It avoids heavy spices, cream, and fermentable ingredients like onion and garlic. Cooking everything slowly helps soften fibers and reduce digestive discomfort.

Q5: Can this stew be used as a recovery meal after illness or fasting?
Yes. It’s light, protein-packed, and hydrating—perfect for replenishing energy, soothing the gut, and easing the body back into solid food.

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