Black Garlic and Chinese Yam Chicken Soup how to cook

A Simple, Nourishing Recipe Packed with Health Benefits

In today’s health-conscious world, a bowl of warm, nourishing soup is many people’s favorite. The Black Garlic and Chinese Yam Chicken Soup combines the sweetness of black garlic, the spleen-strengthening properties of Chinese yam, and the deliciousness of chicken legs. It’s not only rich in flavor but also an excellent choice for strengthening the body. This soup is simple to make and perfect for family cooking, whether for daily health maintenance or seasonal nourishment.

Health Benefits of Black Garlic and Chinese Yam Chicken Soup

The benefits of this soup come from its carefully selected ingredients, each a star in Chinese medicinal cuisine:

Boosts Immunity, Antibacterial & Antioxidant

Black garlic is fermented garlic with significantly increased S-allyl cysteine content, offering powerful antioxidant properties that help eliminate free radicals, enhance the immune system, and regulate cholesterol. It’s gentle on the stomach unlike raw garlic.

Strengthens Spleen & Stomach, Aids Digestion

Fresh Chinese yam (shan yao) is rich in mucopolysaccharides and digestive enzymes that protect the stomach lining and promote digestion. It’s excellent for those with weak spleen/stomach or digestive issues.

High-Quality Protein for Energy

Chicken legs provide rich, easily absorbed protein that effectively replenishes energy and repairs tissues, perfect for recovery, fatigue, or growing children.

Nourishes Qi & Blood, Gentle & Non-Heaty

The soup has a balanced nature, combining the benefits of black garlic, Chinese yam, and chicken to nourish qi and blood without causing excessive heat. Suitable for most constitutions, especially those with qi/blood deficiency or cold limbs.

Ingredients (Serves 2-3)

Prepare these simple ingredients for a nourishing soup:

Main Ingredients:

  • Chicken legs (drumsticks or thighs) – 2-3 pieces
  • Fresh Chinese yam (shan yao) – 250g
  • Black garlic – 3-4 whole bulbs

Optional Additions (for enhanced flavor & benefits):

  • Red dates – 6-8 pieces
  • Goji berries – 1 tablespoon
  • Fresh ginger – 2-3 slices

Seasonings:

  • Salt – to taste
  • Rice wine (optional) – 1 tablespoon

Step-by-Step Cooking Instructions

[Image: Prepared ingredients for the soup]

Step 1: Prepare Ingredients

  1. Chicken preparation: Clean chicken legs (optionally remove skin). Blanch in boiling water for 2-3 minutes, then rinse off impurities. This ensures clearer, less greasy broth.
  2. Chinese yam preparation: Wear gloves (to prevent skin irritation), peel and cut into chunks, then soak in water to prevent oxidation.
  3. Other ingredients: Lightly crush black garlic to release flavor. Remove red date pits (reduces heatiness), rinse goji berries, slice ginger.

Step 2: Start Simmering

  1. Place blanched chicken, black garlic, red dates, and ginger in a large pot.
  2. Add enough cold water to cover all ingredients. Bring to a boil over high heat.
  3. Once boiling, skim off any foam, reduce to low heat, cover, and simmer for 45 minutes.

Step 3: Add Chinese Yam & Goji Berries

  1. After 45 minutes, the broth should be light brown with black garlic aroma. Add drained Chinese yam chunks.
  2. Continue simmering covered for another 30 minutes until yam is tender.

Step 4: Final Seasoning

  1. 5 minutes before turning off heat, add goji berries.
  2. Season with salt to taste (add salt last to prevent tough chicken).

Cooking Tips & Variations

Choosing Black Garlic

Quality black garlic has dry skin, soft flesh, and sweet taste without sharp acidity.

Preventing Mushy Yam

Add yam later in the process after broth has developed flavor to maintain shape.

Clearer Broth

Blanching the chicken is key to a clear, non-greasy soup.

Variation

For richer flavor, pan-sear chicken until golden before simmering.

Rice Cooker Method

Place all ingredients (except goji berries and salt) in inner pot, add 2 cups water to outer pot. Cook until done. Add goji berries and salt, then simmer briefly with additional ½ cup water.

Frequently Asked Questions (FAQ)

Q1: Can pregnant or breastfeeding women drink this?

A: This soup is gentle and generally safe in moderation. However, consult your doctor first.

Q2: Can I use dried Chinese yam instead of fresh?

A: Yes. Use about 30g of dried yam slices, rinsed and added with chicken and black garlic.

Q3: How long does the soup keep?

A: Cool completely, store in airtight container in refrigerator for 2-3 days, or freeze for 1-2 weeks. Consume promptly.

Q4: Who should avoid this soup?

A: Those with fever, cold, or inflammation (like sore throat) should wait until recovered.

Conclusion

This Black Garlic and Chinese Yam Chicken Soup combines delicious flavor with health benefits in a simple recipe that even beginners can master. In this health-conscious era, prepare a pot for yourself and your family to enjoy both warmth and nourishment!