Introduction of Healthy Chicken Stew Recipe

Make this healthy chicken stew recipe with clean Indian spices, no dairy, and lean chicken. Perfect for IBS, PCOS, gut health, and fast comfort food recovery.

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.

Need a warm, comforting meal that supports digestion, immunity, and hormone balance? This healthy chicken stew recipe is packed with soft-cooked veggies, lean chicken, healing spices, and zero dairy or gluten. It’s a one-pot wonder for anyone dealing with IBS, PCOS, bloating, or low immunity — and it’s ridiculously easy to make.

In this blog, we’ll show you how to make this healthy chicken stew recipe in under 30 minutes with Indian ingredients you already have at home.

Why This Healthy Chicken Stew Recipe Is Perfect for Gut & Hormone Health

Unlike creamy stews or heavy curries, this version is:

• ✅ Free from gluten, dairy, and maida

• ✅ High in bioavailable protein and zinc

• ✅ Made with anti-inflammatory herbs and spices

• ✅ Gentle on digestion (no onion, no garlic)

• ✅ Excellent for post-illness recovery, PMS, or detox

Whether you’re on a gut reset, weight loss journey, or recovering from a flare-up, this healthy chicken stew recipe is a soothing, nutrient-packed choice.

Ingredients – Healthy Chicken Stew Recipe

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 🥣

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

What to Avoid in Stew Cooking

7 Powerful Benefits of This Healthy Chicken Stew Recipe

1. High in Lean Protein
   Chicken provides complete protein to support muscle repair, satiety, metabolism, and hormone health — without causing bloating.

2. Gut-Healing Spices
   Cumin, turmeric, and ginger work as anti-inflammatory agents that soothe the digestive tract and ease IBS symptoms.

3. Onion & Garlic-Free (IBS Safe)
   This version skips high-FODMAP ingredients, making it ideal for sensitive guts and people on a low-FODMAP or anti-inflammatory diet.

4. Loaded with Healing Veggies
   Carrots, bottle gourd, or spinach add essential fiber, prebiotics, and micronutrients for gut flora and better digestion.

5. Boosts Immunity & Energy
   With zinc, iron, and vitamin A-rich ingredients, this stew strengthens immunity, especially during seasonal change or illness recovery.

6. Electrolyte + Hydration Support
   The broth base rehydrates the body, making it ideal for PMS, post-flare-up recovery, or even gentle post-fasting nourishment.

7.  Easy to Digest, Easy to Absorb
   Soft-cooked, broth-based meals are easier for the gut to break down and absorb — perfect for bloating, fatigue, or sluggish metabolism.

Final Thought of Healthy Chicken Stew Recipe

This healthy chicken stew recipe is comfort food done right — gentle, grounding, and full of nourishment. Whether your body is healing from inflammation, craving warmth during PMS, or just needing a break from heavy meals, this stew brings peace to your plate.

When you eat food that supports your gut and hormones, everything improves — from your skin and sleep to your mood and metabolism. Keep this healthy chicken stew recipe as your go-to on busy nights, sick days, or self-care Sundays. It’s not just a meal — it’s your body’s invitation to rest, repair, and reset.

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Tech Note:

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FAQ – Healthy Chicken Stew Recipe