Sesame Oil Chicken Soup
Sesame Oil Chicken Soup
A warming, aromatic chicken soup with sesame oil that restores energy and warms the body on cold days.
Ingredients
- 1 whole chicken (about 1.2kg), chopped
- 100ml sesame oil
- 1 large knob ginger, smashed
- 1 cup Shaoxing wine
- 4 cups water
- Salt to taste
How to Prepare
- Cut chicken into serving pieces.
- Heat sesame oil in a pot over medium heat. Add smashed ginger and stir-fry until fragrant.
- Add chicken pieces and stir-fry over high heat until lightly browned.
- Add Shaoxing wine and water. Bring to a boil, then reduce to low heat.
- Cover and simmer for 2 hours. Season with salt. Serve warm.
Why This Works
Sesame oil is warming and nourishing in the traditional system. Ginger promotes circulation. Chicken provides restorative energy. This combination helps the body recover and stay warm.
Modern Perspective
Sesame oil contains healthy fats and vitamin E. Ginger supports circulation. Chicken provides complete protein and iron for energy metabolism.
Why This Combination
A Taiwanese dish and a good example of why the framework is not the only thing worth cooking from. Sesame oil chicken is a warming, nourishing, easily-digested soup, and it is a postpartum and recovery food in Taiwan for reasons that are mostly nutritional: a whole chicken broken down, warm, with a high fat content that is easy to absorb. The black sesame oil is a strong, roasted, nutty flavour rather than a subtle one, and it is the entire character of the dish. In the framework terms it is a warming and nourishing dish without a strong directional ingredient, which makes it one of the more broadly suitable soups here — it suits most constitutions where a strong tonic would not. It is also a good dish to understand on plain grounds: it is a complete, warm, protein-rich, one-pot meal that takes an hour.
What Each Ingredient Is Doing
Dishes are combinations, not lists, and the reason for including an ingredient is often not the one you would guess from the name. Here is what each one is actually contributing.
- Chicken
The whole point. Warm, high in protein, and broken down on the bone so the broth is gelatinous and the fat is easy to absorb. An old bird makes a better broth than a young one.
Added at the end, off the heat, in a tablespoon or two. It is the entire flavour of the dish, and it is a strong roasted nuttiness rather than a subtle note.
Sliced and simmered. Warming, and it is what makes the broth taste like a considered dish rather than a pot of chicken.
- Rice wine
A splash, for depth. It also cuts any gaminess from a mature bird, which is the practical reason it is there.
Added at the end, optional. They suit the recovery use and they sweeten the broth without sugar.
The Properties of This Dish
The three properties each of these ingredients carries, so you can see what the dish as a whole adds up to. The full profile for each is below the table.
| Ingredient | Thermal nature | Flavour | Enters |
|---|---|---|---|
| Black Sesame Seeds | 🌿 Neutral | Sweet | Liver, Kidney |
| Ginger in Chinese Medicine | 🔥 Warm | Pungent | Lung, Spleen, Stomach |
| Red Dates (Jujube) | 🔥 Warm | Sweet | Spleen, Stomach |
The Key Ingredients in Full
How each is described in the traditional material, what the research says about it, and the safety notes. Where those two accounts disagree, both are given.
Black sesame seeds are a powerhouse ingredient in TCM food therapy. Learn how they support hair health, bone strength, and digestive regularity.
In the traditional material
Black sesame seeds are sweet and neutral in nature. They enter the Liver and Kidney meridians. In TCM, the color black is associated with the Kidney system, which governs bones, hair, and reproductive vitality. Black sesame is traditionally used to nourish the Liver and Kidneys, enrich the Blood, and lubricate the Intestines.
What the research supports
- Excellent source of calcium — a tablespoon of black sesame provides more calcium than a glass of milk, supporting bone density
- Rich in healthy fats (omega-6 and omega-9) that support hormone production and cellular health
- High in vitamin E and sesamin, compounds that protect cells from oxidative damage
- Traditional remedy for premature graying and hair thinning, linked to its Kidney-nourishing properties in TCM
How it is used
- Grind fresh and stir into porridge, oatmeal, or congee for a nutty, nutritious breakfast
- Blend into smoothies or sprinkle over salads for added calcium and healthy fats
- Make black sesame paste by grinding with a little honey — use as a spread or dessert topping
- Add to baked goods, energy balls, or homemade granola for texture and nutrition
Safety
Black sesame seeds are safe for most people. Those with diverticulitis or digestive issues should consume ground seeds rather than whole. Sesame is a common allergen — avoid if you have a known sesame allergy.
Ginger is perhaps the most versatile ingredient in TCM food therapy. Learn about its warming properties, health benefits, and why it appears in so many healing recipes.
In the traditional material
Ginger is pungent and warm in nature. It enters the Lung, Spleen, and Stomach meridians. Fresh ginger (Sheng Jiang) is prized for its ability to release the exterior (induce mild sweating), warm the middle burner (aid digestion), and stop nausea. In TCM, it is the go-to remedy for cold-stomach patterns, morning sickness, and digestive sluggishness.
What the research supports
- Powerful anti-inflammatory compound gingerol supports joint health and reduces exercise-related muscle discomfort
- Well-documented anti-nausea effects — studies confirm ginger is effective for motion sickness, morning sickness, and post-operative nausea
- Supports digestive health by stimulating saliva, bile, and gastric enzyme production
- May help regulate blood sugar and improve insulin sensitivity markers
- Warming properties help improve circulation and reduce cold hands and feet — a common TCM cold-stagnation pattern
How it is used
- Slice fresh ginger and steep in hot water for a simple digestion-supporting tea
- Add generous slices to soups, stews, and bone broths — the longer it simmers, the more warming properties are released
- Grate fresh ginger into stir-fries, marinades, and salad dressings for a pungent kick
- Combine with red dates and goji berries for a balanced, daily wellness tea
Safety
Ginger is very safe in culinary amounts. Medicinal doses (over 4g daily) may cause mild heartburn in sensitive individuals. Ginger may interact with blood-thinning medication — consult your doctor if you take anticoagulants.
Red dates, also known as jujube or Chinese dates, are a staple in traditional food therapy. Discover their warming benefits, nutritional profile, and how to cook with them.
In the traditional material
Red dates are sweet and warm in nature. They tonify the Spleen and Stomach, nourish the Blood, and calm the Shen (spirit). In TCM, they are often used to treat fatigue, poor appetite, and restless sleep caused by blood deficiency. They are considered a gentle, balancing ingredient safe for daily use.
What the research supports
- High in vitamin C — a single serving provides a significant portion of your daily needs, supporting immune health
- Contains compounds that support relaxation and sleep, making them a natural aid for occasional insomnia
- Rich in iron and other minerals that support healthy blood production and circulation
- Supports digestive health by soothing the stomach and improving nutrient absorption
How it is used
- Slice and steep in hot water for a naturally sweet, caffeine-free tea that calms the mind before bed
- Add to soups and stews — red dates release sweetness into broths without added sugar
- Combine with goji berries and ginger for a classic TCM wellness tea blend
- Pit and chop into congee or porridge for a naturally sweet breakfast
Safety
Red dates are safe for general consumption. Diabetics should moderate their intake due to the natural sugar content. If you have digestive issues like bloating, start with small amounts.
When and How to Eat It
Timing
Dinner, and this is as acceptable at breakfast as at dinner, which is unusual for a meat soup. Regular and repeatable rather than a course. An old hour, mostly unattended, and it is better the next day.
Who it suits
Recovery, after illness, after surgery, and for anyone who has lost their appetite and needs food that is warm, easy, and nourishing without being a strong tonic. It also works well for someone who feels cold in a mild way and does not want a strongly flavoured medicinal soup. On ordinary nutritional grounds it is a genuinely well-designed recovery meal: complete protein, warm fat, gelatin, and very little to chew.
Who should skip it
Black sesame oil is the one caution, and it is a real one: it is high in calories and it goes rancid, so a bottle that has been open for months on a shelf is worth replacing. The dish is also rich, so it is a poor choice on a damp, bloated, heavy-headed picture. If you have reflux, a high-fat soup can aggravate it. And it is not a low-fat option if that is what you are after.
How it fits into a day
A meal with rice and a green vegetable, and it reheats well enough to batch-cook. The point worth making about this recipe is that it is a food first. Nothing about it requires believing in the framework to be worth making, and that is not a criticism of the framework — it is the reason this particular recipe is on the site, because a tonic food people actually cook is worth more than a targeted one they do not.
Adjusting the Dish
- Add Chinese yam for a version that supports the spleen and thickens the broth. It is a good addition for a genuinely depleted picture.
- Use a pressure cooker. An hour becomes twenty-five minutes and the result is arguably better, because the gelatin extracts more completely.
- Add dried shiitake for a deeper broth, and use the soaking liquid in place of some of the water.
- Use an old laying hen or a stewing chicken rather than a broiler. The flavour and the gelatin are considerably better, and it is the difference between a good broth and an adequate one.
What This Dish Is Not
It does not treat anything, including the recovery and postpartum uses it has in Taiwan, and it is not a substitute for medical care after surgery or a serious illness. A rich soup does not address the underlying reason someone has lost their appetite. Appetite loss, unintended weight loss, or difficulty eating lasting more than a couple of weeks needs a doctor, and swallowing difficulty needs prompt attention.
Before You Start
Toasted sesame oil goes in at the very end, off the heat. Cooking it destroys the flavour and leaves you with a flat, slightly bitter oil.
Practical Notes
- The name is misleading — this is a chicken soup with sesame oil, not a soup made of sesame.
- Cantonese and Taiwanese rather than strictly TCM, but it is a legitimate nourishing dish in any case.
- Chilling and serving cold is also good. The flavour holds up better than you would expect.
Substitutions & Swaps
| Instead of | Use | Trade-off |
|---|---|---|
| Sesame oil | Peanut oil, or perilla oil | Peanut is a reasonable neutral option. Perilla is a genuine traditional substitute and tastes better than you expect. |
| Whole chicken | Chicken thighs | Faster and more forgiving. Thighs are what I use most of the time. |
Storing This
Keeps 3 days. Do not boil when reheating — you will lose the sesame aroma entirely.
中文版 · Chinese Version
温中补虚、养血益气，适合体寒怕冷、产后虚弱、疲劳乏力的人食用。
食材 · Ingredients
- 鸡 1 只
- 麻油 100 克
- 生姜 1 块
- 绍酒 1 杯
做法 · Method
- 鸡去除内脏洗净，剁成大小均匀的鸡块。
- 锅中倒入麻油烧热，放入拍碎的生姜煸香，下入鸡块大火快速翻炒。
- 加入绍酒、适量清水与食盐，小火焖煮 2 小时左右，收浓汤汁即可出锅。
原理 · Why It Works
麻油温中补虚，生姜暖胃散寒，鸡肉补气养血，是经典温和的滋补汤品。
常见问题 · FAQ
可以用普通芝麻油吗？
最好用传统麻油（黑芝麻油），香味更浓郁温和。
Cook This Alongside
A warming, nourishing soup that restores energy and supports overall vitality.
A classic restorative chicken soup with ginseng that rebuilds strength and nourishes the blood.
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Learn About the Ingredients
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Open Tool →FAQ
Can I use toasted sesame oil?
Toasted sesame oil is too strong. Use regular sesame oil or a light toasted variety.
Can I add vegetables?
Mushrooms, napa cabbage, or spinach can be added in the last 15 minutes of cooking.
Does black sesame oil have health benefits, or is it just a cooking oil?
It is a cooking oil with a good nutritional profile — it is high in unsatated fat, contains vitamin E, and has a fraction of the polyphenolic content of the whole seed — but the claims that it specifically "nourishes the liver" or "blackens hair" have no good evidence behind them, and we would not repeat them. On ordinary grounds a tablespoon a day of a fresh bottle is a reasonable source of unsaturated fat, and that is genuinely useful. The practical notes matter more than the claims: buy it in small bottles because it goes rancid, keep it refrigerated, and never heat it to a high temperature, since toasted sesame oil is aromatic and loses everything if you fry in it.
Can I use it if I am trying to lose weight?
Watch the quantity rather than avoiding it. A tablespoon is around 120 calories, which is small in the context of a whole soup but adds up if you are pouring it in generously, and the whole chicken contributes a substantial amount of fat as well. Nothing in the dish requires the oil — you can make a perfectly good broth with a small amount or none at all, and the flavour will be less distinctive but the nutrition will be lighter. This is one of the few recipes on the site where a straightforward calorie adjustment is the most useful thing to say about it.
Sources for This Dish
Every claim on this page falls into one of two groups, and they are sourced differently. Statements about the traditional use of an ingredient are references to the classical and modern literature that describes it, and they are not claims that it works. Statements about research point at the published work, including the work that came back negative. Where a search link appears it goes to the current results for that query rather than to a single paper, so you can see the whole record for the ingredient instead of the most favourable part of it.
Reference pages
- Traditional medicine: what it is and what the evidence says — World Health Organization
- Traditional Chinese Medicine: what you need to know — US National Center for Complementary and Integrative Health
- Chinese Text Project — the classical sources, in the original — Chinese Text Project
- Healthy diet: what the World Health Organization actually recommends — World Health Organization
- Dietary supplements: what the FDA regulates and what it does not — US Food and Drug Administration
- All dietary supplement fact sheets, indexed — US National Institutes of Health, Office of Dietary Supplements
- FoodData Central — composition data for every food in this site’s recipes — US Department of Agriculture
- Nutrition: the European food safety authority’s position on claims — European Food Safety Authority
- EFSA publications and opinions — European Food Safety Authority
- PubMed Central — free full text for the papers behind the summaries — US National Library of Medicine
- MedlinePlus — plain-language health information — US National Library of Medicine
- Health information for older adults — US National Institute on Aging
- Aging and nutrition research briefs — US Department of Agriculture, Economic Research Service
- Food safety topics — European Food Safety Authority
- Calcium: fact sheet for health professionals — US National Institutes of Health, Office of Dietary Supplements
- Compound profile: Sesamin — PubChem, US National Library of Medicine
- Compound profile: beta-Sitosterol — PubChem, US National Library of Medicine
- Ginger — US National Center for Complementary and Integrative Health
- Compound profile: 6-Gingerol — PubChem, US National Library of Medicine
- Iron: fact sheet for health professionals — US National Institutes of Health, Office of Dietary Supplements
- Compound profile: Jujuboside-A — PubChem, US National Library of Medicine
Search the evidence yourself
- How good is the evidence in traditional Chinese medicine? — systematic reviews of trial quality — PubMed
- Adverse events in traditional Chinese medicine — systematic reviews of what is reported and what is not — PubMed
- Black sesame and blood pressure — randomised trials — PubMed
- Sesame lignans — chemistry and health research — PubMed
- Sesame — allergy, cross-reactivity and safety — PubMed
- Registered trials using black sesame — ClinicalTrials.gov
- Ginger for nausea — Cochrane and systematic reviews — PubMed
- Ginger for joint pain — randomised trials — PubMed
- Ginger — interactions with blood thinners and other drugs — PubMed
- Registered trials using ginger — ClinicalTrials.gov
- Jujube (Ziziphus jujuba) and sleep — randomised trials — PubMed
- Jujube — systematic reviews and meta-analyses — PubMed
- Jujube — toxicity, safety and contraindications — PubMed
- Registered trials using jujube or red date — ClinicalTrials.gov
- NCCIH health topics matching “jujube” — US National Center for Complementary and Integrative Health
Disclaimer
This website is a personal learning project and does not provide medical advice. All content is for informational and educational purposes only, based on traditional food therapy concepts and publicly available nutritional information.
- I am not a licensed physician, dietitian, or TCM practitioner. Nothing on this site should be interpreted as medical diagnosis, treatment, or prescription.
- Traditional food therapy concepts (Qi, Yin/Yang, Dampness, etc.) are cultural/philosophical frameworks, not clinically proven medical models.
- Individual responses to foods and herbs vary widely. What works for one person may not work for another, or may cause adverse effects.
- Always consult a qualified healthcare professional before making dietary changes, especially if you have a medical condition, take medications, are pregnant, or are nursing.
- If you experience persistent symptoms, seek medical attention promptly. Do not delay or disregard professional medical advice because of something you read here.
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