Chicken and Rice Soup

A low FODMAP chicken and rice soup with chicken thighs, carrots, celery, leek greens, thyme, lemon, and homemade chicken broth.

Prep 15 min

Cook 55 min

Serves 6

Gluten-freeDairy-free

Ingredients

• 2 tablespoons garlic-infused olive oil
• 1 cup (75 g) sliced leek greens (dark green parts only)
• 3 medium carrots (200 g), diced
• 2 celery stalks (120 g), diced
• 1 teaspoon dried thyme
• 1 bay leaf
• 8 cups (2 L) low FODMAP chicken broth
• 1 1/2 lb (680 g) boneless, skinless chicken thighs
• 3/4 cup (140 g) uncooked long-grain white rice
• 2 cups (60 g) baby spinach (optional)
• 2 tablespoons chopped fresh parsley
• 1 tablespoon lemon juice
• Salt and black pepper

Serves 6.

Instructions

Soften the Vegetables

1. Heat the garlic-infused oil in a large pot over medium heat.
2. Add the leek greens, carrots, and celery with a pinch of salt. Cook for 6 to 8 minutes, stirring, until softened.
3. Add the thyme and bay leaf and stir for 30 seconds.

Poach the Chicken

1. Pour in the broth and add the whole chicken thighs. Bring to a boil, then lower to a gentle simmer.
2. Simmer for 20 minutes, until the chicken reaches 165°F (74°C).
3. Lift out the chicken, let it cool for a few minutes, and shred it with two forks.

Cook the Rice and Finish

1. Stir the rice into the simmering soup and cook for 15 to 18 minutes, until tender.
2. Remove the bay leaf. Return the chicken, add the spinach, and stir until the spinach wilts, about 1 minute.
3. Stir in the parsley and lemon juice. Season with salt and pepper.

Tips & Substitutions

• Broth matters. Most boxed broths contain onion or garlic. Use homemade broth or one certified low FODMAP.
• Chicken breast works. Poach breasts for 15 to 18 minutes, to 165°F (74°C). They are leaner, so shred them just before serving.
• Brown rice. Add it with the chicken instead of later, since it needs about 40 minutes.
• Leftover rice soup thickens. The rice keeps soaking up broth. Add a splash of broth or water when you reheat it.
• Freezer-friendly plan. Freeze the soup without rice and cook fresh rice when you reheat it; frozen rice turns soft.

Why This Works

Garlic flavor from oil. Fructans don't dissolve in oil, so strained garlic-infused oil carries garlic flavor without them.

Leek greens for onion flavor. Monash lists the dark green leek tops as low FODMAP at 1 cup (75 g). The pot has 75 g for 6 bowls.

Celery portion. Celery is low FODMAP up to 74 g per serving. Each bowl has about 20 g.

Storage

Refrigerate the soup within 2 hours in shallow containers and eat within 3 to 4 days. Reheat on the stove until it comes to a simmer, 165°F (74°C). Freeze without the rice for up to 3 months.