Indonesian · lunch, dinner
Soto Ayam (Indonesian Turmeric Chicken Soup)
Video by Novi's Bali Kitchen on YouTube · Open on YouTube
- Gluten-free ingredients
- Dairy-free
Contains: Egg, Tree nuts. Check labels on stock, sauces and spice mixes.
A turmeric broth full of fresh aromatics, with poached chicken, egg and crunchy vegetables: about 26 g of protein, half a day's selenium and a quarter of a day's vitamin C a bowl. Skipping the deep-frying keeps it light.
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Ingredients 27
Method
Tap a time to watch that step in the video.
- Blend the shallots, garlic, turmeric, candlenuts, white peppercorns and coriander seeds with ¼ cup water into a smooth yellow paste. 1:23
- Heat the oil over medium heat and fry the paste for a minute. Add the crushed galangal, ginger and lemongrass with the lime and salam leaves and stir another minute until fragrant. 2:10
- Pour in the stock, add the chicken and bring to a boil, then simmer on medium-low for 45–60 minutes until cooked. Lift out the chicken, add ½ tsp salt to the broth and boil one more minute. 3:20
- Shred the chicken with a fork or your fingers (the cook deep-fries it first for extra flavour, but says that is optional). Finely slice the cabbage, spring onion and celery leaves, slice the tomato and halve the eggs. 3:52
- For the sambal, boil the chillies and garlic in a cup of water with a pinch of salt for 3 minutes, drain and blend with 2 tbsp of the soup. 6:05
- Put noodles, chicken, cabbage, bean sprouts, spring onion, celery leaves, tomato, egg and a pinch of fried shallots in each bowl, ladle over the hot broth and serve with lime and the sambal on the side. 7:01
Tip. Make the broth a day ahead and keep the toppings separate. Fried shallots carry oil, so use just a pinch. Serves 4–6 according to the cook.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 31%
- Protein 30%
- Fat 39%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 51% of the 28 g of net carbs come from the dry rice noodles. To cut carbs, try shirataki or zucchini noodles instead, or half the noodles and more vegetables.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High56%
31 µg a serve, mostly from bone-in chicken breast (54%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 High50%
0.8 g a serve, mostly from vegetable oil (92%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B6 High39%
0.7 mg a serve, mostly from bone-in chicken breast (54%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K High34%
41 µg a serve, mostly from cabbage (37%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C High26%
24 mg a serve, mostly from cabbage (31%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B12 High22%
0.5 µg a serve, mostly from hard-boiled eggs (62%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Iron Source16%
2.9 mg a serve. Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc Source15%
1.6 mg a serve, mostly from bone-in chicken breast (36%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E Source15%
2.3 mg a serve, mostly from vegetable oil (62%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate Source15%
60 µg a serve. Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium Source14%
60 mg a serve, mostly from bone-in chicken breast (29%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium Source13%
620 mg a serve, mostly from bone-in chicken breast (25%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
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Calcium7%
96 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A7%
64 µg a serve, mostly from hard-boiled eggs (70%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D4%
0.7 µg a serve, mostly from hard-boiled eggs (92%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Novi's Bali Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.