Low FODMAP Chicken and Rice Soup (No Onion, No Garlic)

by Bon Sip

When your stomach needs comfort, there is nothing like a bowl of chicken soup. But traditional recipes start with onion and garlic, which are off the table on a low FODMAP diet. This version builds all its flavour on our Chicken FODMAP Bone Broth, so it is gentle, golden and full of flavour, with no onion and no garlic.

Ingredients (serves 3 to 4)

  • 1 jar (750 ml) Bon Sip Chicken FODMAP Bone Broth
  • 1 cup water
  • 1 tablespoon garlic-infused olive oil
  • 2 carrots, peeled and diced
  • 1 small zucchini, diced
  • 1/2 cup white or brown rice, rinsed
  • 1 1/2 cups cooked chicken, shredded
  • A small handful of green scallion tops (green parts only), sliced
  • Fresh dill or parsley, chopped
  • Juice of half a lemon
  • Salt and pepper to taste

Method

  1. Warm the garlic-infused oil in a pot over medium heat. Add the carrots and cook for 3 to 4 minutes, until they begin to soften.
  2. Pour in the broth and water and bring to a gentle simmer.
  3. Add the rice and simmer for 15 minutes (about 25 minutes for brown rice), until tender.
  4. Add the zucchini and shredded chicken and simmer for 5 more minutes.
  5. Turn off the heat. Stir in the scallion tops, fresh herbs and lemon juice. Season with salt and pepper and serve warm.

Five easy swaps for cooking without onion and garlic

  1. Garlic-infused oil: the fructans in garlic don't dissolve into oil, so you get the garlic flavour without the garlic.
  2. Green scallion tops and chives: a fresh, oniony taste from the green parts only.
  3. Fresh ginger: warmth and brightness in soups, stir-fries and dressings.
  4. Fresh herbs: parsley, dill, thyme, rosemary and basil add depth to anything.
  5. A good broth: cooking rice, grains and sauces in our Chicken FODMAP Bone Broth instead of water gives every dish a savoury base.

Make a big pot on Sunday and you will have comforting, gut-friendly lunches ready for the week.

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