As the weather cools across the United Kingdom, there’s nothing more comforting than a steaming bowl of hearty soup. Among the many options, Manchow Soup has gained popularity for its bold Indo-Chinese flavours, warmth, and wellness benefits. Often found in Asian restaurants, this soup is surprisingly easy to recreate at home. Plus, when made with lean meat and fresh vegetables, it becomes a satisfying healthy chicken recipe you’ll want to make again and again.
Whether you’re meal prepping for the week, planning a weekend dinner, or looking for a low-fat yet flavour-packed lunch, this healthy chicken Manchow Soup delivers in taste, nutrition, and ease.
🍜 Why Manchow Soup Is a Healthy Chicken Favourite
Originally a fusion dish from India with Chinese influences, Manchow Soup combines the savoury umami of soy sauce and garlic with the fiery warmth of green chillies. It’s traditionally served with crispy fried noodles on top, offering a crunch with each spoonful.
What makes it ideal for a healthy chicken meal? This soup includes lean protein, fibre-rich vegetables, low sodium options, and minimal oil—making it both guilt-free and satisfying. It’s also low in carbs, depending on how you serve it, which appeals to anyone on a calorie-conscious or low-carb diet.
🥣 Ingredients & Quantities (Serves 4)
Main Ingredients:
- Boneless chicken breast (skinless) – 250g, finely chopped
- Olive oil – 1 tbsp
- Garlic (minced) – 1 tbsp
- Ginger (grated) – 1 tbsp
- Green chillies (chopped) – 1
- Spring onions (white and green parts separated) – ½ cup
- Carrot (julienned) – ½ cup
- Cabbage (shredded) – ½ cup
- Green beans (finely chopped) – ½ cup
- Mushrooms (sliced) – ½ cup
- Low-sodium chicken stock – 4 cups
- Water – 1 cup
Seasoning & Sauces:
- Dark soy sauce – 2 tsp
- Vinegar (white or rice) – 1 tsp
- Black pepper (freshly ground) – ½ tsp
- Salt – to taste
- Cornflour – 2 tbsp mixed with ¼ cup cold water
Garnish:
- Chopped spring onion greens – for garnish
- Air-fried or baked noodles – optional, for crunch
👩🍳 How to Make Manchow Soup (Healthy Chicken Version)
1. Cook the Chicken
In a deep pan, heat olive oil. Add garlic, ginger, and green chillies. Sauté until aromatic. Add the chopped chicken breast and cook on medium heat until no longer pink. This should take around 4–5 minutes.
2. Sauté the Veggies
Add spring onion whites, carrot, cabbage, beans, and mushrooms to the pan. Sauté for another 4–5 minutes until slightly softened but still crisp. This keeps the nutrients intact.
3. Add Broth and Simmer
Pour in the chicken stock and water. Stir well and bring to a boil. Reduce heat and simmer for 10 minutes. This allows flavours to blend.
4. Season and Thicken
Add soy sauce, vinegar, black pepper, and salt to taste. Slowly stir in the cornflour slurry. Continue stirring until the soup thickens to your desired consistency.
5. Garnish and Serve
Ladle into bowls, top with spring onion greens and crunchy noodles if desired. Serve hot!
🥦 Nutrition Highlights: Why It’s a Healthy Chicken Powerhouse
This version of Manchow Soup is a perfect example of a healthy chicken dish that doesn’t sacrifice flavour. Here’s why:
- Lean Protein: Chicken breast is high in protein and low in fat, supporting muscle repair and weight management.
- Antioxidants & Vitamins: Garlic, ginger, and green vegetables help fight inflammation and boost immunity.
- Low Fat: Using olive oil and skipping deep-frying makes this soup heart-healthy.
- Gut-Friendly: Mushrooms and cabbage support digestion and improve gut flora.
- Low Sodium: Using a reduced-sodium broth makes it safe for those managing blood pressure.
🇬🇧 UK-Friendly Substitutions
If you’re shopping in the UK and can’t find all ingredients easily, here are some swaps:
- Use Waitrose Essential Chicken Breast Fillets for a high-welfare protein source.
- Swap green beans for tenderstem broccoli, commonly found in UK supermarkets.
- Look for Blue Dragon Low Salt Soy Sauce for a lighter sodium profile.
- Replace cabbage with kale or savoy cabbage if it’s more available.
All of these swaps retain the health profile and enhance flavour with a local touch.
🛒 Where to Buy Ingredients in the UK
- Tesco: Great for fresh veg packs, chicken, and Asian condiments.
- Waitrose: Ideal for organic produce and specialty items like reduced-sodium broth.
- ASDA or Morrisons: Affordable, bulk ingredients for home cooking.
- Whole Foods or Planet Organic (London): If you’re looking for organic, gluten-free noodles or cornflour.
👌 Customisations for Different Diets
- Vegetarian/Vegan: Replace chicken with tofu and chicken stock with vegetable broth.
- Low-Carb/Keto: Skip cornflour or use xanthan gum for thickening. Remove noodles.
- Gluten-Free: Use tamari instead of soy sauce and gluten-free cornflour.
💡 Tips for the Best Manchow Soup Every Time
- Chop vegetables evenly for uniform texture.
- Don’t overcook the chicken—it should be tender, not chewy.
- Simmer, don’t boil too vigorously, to avoid breaking the chicken apart.
- If serving later, store fried noodles separately to keep them crisp.
🥰 Final Thoughts
This spicy, aromatic, and soul-warming Manchow Soup is a standout dish for UK homes looking to explore fusion cooking. Best of all, it ticks all the boxes of a healthy chicken meal—light, protein-rich, and packed with veggies. Whether you’re making it for family, friends, or just yourself, this soup is sure to warm hearts and impress taste buds.