Creamy Chicken, Vegetable, and Wild Rice Soup (Low FODMAP)

15 Minutes prep • 55 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4-6 • Ok to make ahead: Steps 1 - 6

If you’re looking for a delicious, hearty chicken soup that is packed full of vegetables, you’ve found it with this recipe. Carrots, mushrooms, sage, and thyme blend together with the chicken and the rice to make for an extremely delicious and satisfying meal. Cooked all in one pot, this soup is easy to make, easy to clean up, and easy to love! It’s even better on day 2 so make up a big batch so you can enjoy it more than once.

Ingredients

2 tablespoons garlic-infused olive oil

2 teaspoons dried thyme

1 teaspoon dried sage

1 bunch green onions (green part only), chopped

1 leek (green part only), chopped

1 cup wild rice blend (omit for lower carb version)

4 medium-size carrots, chopped (omit for lower carb version)

2 stalks of celery, with leaves if possible, chopped

2 cups oyster mushrooms, chopped

2 bay leaves

1/2 teaspoon crushed red pepper flakes (or to taste) - here’s a nifty red pepper flake grinder

4 cups chicken broth (I use Whole Foods Organic 365 chicken broth)

1 1/2 pounds boneless, skinless chicken thighs (or breasts if you prefer)

1/2 teaspoon Kosher salt and 1/4 teaspoon black pepper

2 cups fresh baby spinach, (long stems removed) roughly chopped

1 cup lactose-free whole milk (use coconut milk for lower carb/dairy-free option)

1/2 cup grated parmesan cheese (plus more for serving) - Omit for dairy free option

4 small sprigs fresh rosemary, for serving (optional)

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Prepare: Chop the leeks, the green onion greens, the carrots, the celery, and the mushrooms.

(3) Cook the vegetables: Heat the olive oil in a large soup pot or Dutch oven over medium-high heat. When the oil shimmers, add the thyme and sage and let it sizzle and bloom in the hot oil. After about 30 seconds, add the green onion and leek greens, carrots, celery, mushrooms, red pepper flakes, and a pinch each of salt and pepper. Cook until the vegetables begin to soften, about 3-5 minutes.

(4) Add the broth: Stir in the chicken broth, chicken, wild rice, bay leaves, and salt and pepper. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and cook for 20-30 minutes until the chicken is cooked through.

(5) Shred the chicken: Remove the chicken from the pot and use two forks to shred it, then set it aside. Continue to cook the soup and rice for another 20 minutes, until the rice is tender.

(6) Finish: Add the chicken back to the soup along with the milk, parmesan cheese, and spinach. Cook over medium heat until warmed through. Remove the bay leaves.

Make-ahead note: At this point, you can keep the soup warm until you’re ready to serve. Or, cool and refrigerate if more than a couple of hours. Reheat on the stove over medium heat and bring just to a simmer without boiling.

(7) Plate and serve: Divide the soup between bowls and top with the rosemary sprig and additional parmesan cheese.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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