High-Protein Ash Gourd & Chicken Soup
A nourishing and flavorful soup featuring tender chicken breast and ash gourd in an aromatic ginger-garlic broth, perfect for a high-protein, low-carb meal that maximizes volume and satisfaction.
For 4 servings
Prepare the ingredients: Dice the ash gourd into 1-inch cubes. Mince the ginger and garlic. If using cornstarch, whisk it with 2 tablespoons of cold water in a small bowl and set aside.
Sauté aromatics: Heat 1 teaspoon of sesame oil in a large pot or Dutch oven over medium heat. Add the minced ginger and garlic and sauté for 1-2 minutes until fragrant, being careful not to burn them.
Add broth and chicken: Pour in the chicken broth and bring it to a gentle simmer. Carefully add the whole chicken breasts to the simmering broth.
Cook chicken and ash gourd: Once the broth returns to a simmer, add the cubed ash gourd. Reduce heat to medium-low, cover, and cook for 15-20 minutes, or until the chicken is cooked through (internal temperature of 165°F / 74°C) and the ash gourd is tender when pierced with a fork.
Shred chicken: Carefully remove the cooked chicken breasts from the pot and place them on a cutting board. Using two forks, shred the chicken into bite-sized pieces. Return the shredded chicken to the pot.
Season the soup: Stir in the soy sauce, white pepper, and salt. Taste and adjust seasoning as needed.
Thicken (optional): If a slightly thicker soup is desired, stir the cornstarch slurry once more and slowly pour it into the simmering soup while stirring constantly. Continue to simmer for 1-2 minutes until the soup slightly thickens.
Serve: Ladle the hot soup into individual bowls. Garnish generously with sliced green onions and fresh chopped cilantro. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Do not overcook the ash gourd; it should be tender but still hold its shape. Overcooking can make it mushy.
- 2For a richer flavor, consider using homemade chicken broth or a high-quality store-bought low-sodium broth.
- 3Adjust the amount of soy sauce and white pepper to your preference. A pinch of chili flakes can be added for a touch of heat.
- 4If you prefer a clearer soup, skip the cornstarch slurry. The soup is delicious both thickened and unthickened.
Adapt it for your goals.
Vegetarian Version
Replace chicken breast with 300g firm tofu, pressed and cubed, and use vegetable broth. Add the tofu during the last 5-7 minutes of cooking to heat through.
Spicy KickSpicy Kick
Add 1-2 sliced fresh bird's eye chilies or 1/2 teaspoon of chili oil along with the ginger and garlic for a spicier soup.
Noodle SoupNoodle Soup
For a heartier meal, cook 100g of rice vermicelli or glass noodles separately according to package directions, then add them directly to individual serving bowls before ladling in the hot soup.
Why this is on our healthy list.
High in Protein
Chicken breast is an excellent source of lean protein, essential for muscle repair, growth, and maintaining satiety, helping to keep you full longer.
Rich in Fiber and Nutrients
Ash gourd is low in calories but rich in dietary fiber, which aids digestion and promotes gut health. It also contains various vitamins and minerals.
Hydrating and Low Calorie
This soup is largely water-based and packed with hydrating ash gourd, making it a low-calorie, high-volume meal that supports hydration and weight management.
Frequently asked questions
Yes, you can use frozen chicken breast. Place it directly into the simmering broth, but be aware that the cooking time will increase by about 5-10 minutes. Ensure it reaches an internal temperature of 165°F (74°C).
