creamy low fodmap chicken soup in 30 minutes

Creamy Low FODMAP Chicken Soup in 30 Minutes

Ingredients

• Chicken and Broth

  • 1 lb (450 g) boneless, skinless chicken breast
  • 4 cups low-sodium chicken broth (ensure it’s low FODMAP)

• Vegetables

  • 1 medium carrot, diced
  • 1 medium zucchini, diced
  • 1 cup baby spinach leaves
  • 1/2 cup green beans, trimmed and cut into small pieces
  • 1/2 cup red bell pepper, diced

• Aromatics

  • 1 tablespoon garlic-infused oil (made with oil only, no garlic pieces)
  • 1 teaspoon fresh thyme or 1/2 teaspoon dried thyme
  • Salt and pepper to taste
  • Fresh parsley for garnish

• Creamy Component

  • 1 cup lactose-free cream or coconut cream
  • 2 tablespoons cornstarch mixed with 2 tablespoons cold water (optional for thickening)

Equipment Needed

• Large pot or Dutch oven
• Cutting board and knife
• Measuring cups and spoons
• Stirring spoon

Method

1. Prep the Chicken:

   • Start by cutting the chicken breast into bite-sized pieces for quick cooking. This will not only shorten the cooking time but also help the chicken absorb flavors more quickly.

2. Sauté Aromatics:

   • Heat the garlic-infused oil in a large pot over medium heat. Add the chicken pieces and sauté until they are lightly browned (around 3-4 minutes). Use a spatula to stir occasionally, ensuring the chicken cooks evenly but does not overcook.

3. Add Vegetables:

   • Next, add the diced carrot, zucchini, green beans, and red bell pepper to the pot. Sauté the mixture for another 3-5 minutes until the vegetables start to soften. The vibrant colors greatly enhance the visual appeal of the soup.

4. Incorporate Broth and Seasoning:

   • Pour in the low-sodium chicken broth and sprinkle in the thyme. Bring the mixture to a gentle boil. Ensure all ingredients are well combined and season with salt and pepper to taste. Allow the soup to simmer for about 10 minutes on medium heat.

5. Add Spinach and Cream:

   • After about 10 minutes, add the baby spinach leaves and stir until they wilt. This should only take about 1-2 minutes. Next, gradually add in the lactose-free cream (or coconut cream) while stirring continuously. The cream enriches the soup, adding a velvety texture without compromising the low FODMAP guidelines.

6. Thicken if Desired:

   • If you prefer a thicker soup, incorporate your cornstarch mixture at this time. Stir well to prevent clumping, and allow the soup to simmer for another 2-3 minutes. The heat will activate the cornstarch, creating a luxurious creaminess.

7. Final Seasoning:

   • Taste your creamy chicken soup and adjust any salt or pepper accordingly. A hint of additional thyme can enhance the flavor profile as well, tailoring it to your liking.

8. Serve:

   • Ladle the soup into bowls and garnish with freshly chopped parsley for an added burst of freshness. This not only improves presentation but also contributes a light herbal note.

Nutritional Benefits

This creamy low FODMAP chicken soup is not only quick and easy to prepare but is also packed with nutritional benefits:

• High Protein: The chicken breast provides lean protein, essential for muscle repair and overall health.
• Vitamins and Minerals: The variety of vegetables such as carrots, zucchini, and spinach contributes valuable vitamins A, C, and K, along with minerals like potassium and folate.
• Low FODMAP: Being low in FODMAPs, this soup is gastrointestinal-friendly for those with IBS or sensitive digestion, making it a comforting choice.

Dietary Considerations

• Lactose-Free: By using lactose-free cream, the recipe is suitable for individuals with lactose intolerance.
• Gluten-Free: This soup is naturally gluten-free, perfect for those with celiac disease or gluten sensitivity.
• Customization: Feel free to adjust the vegetables based on what you have available. Ensure any substitutions remain low FODMAP, avoiding ingredients such as onions, garlic, and certain beans.

Tips for Success

• Pre-Cooked Chicken: To save even more time, you can use pre-cooked rotisserie chicken. Simply shred it and add it to the pot at the step where broth is added.
• Make It Ahead: Though incredibly quick to prepare, this soup can be made ahead of time. Simply store it in an airtight container in the fridge for up to three days. Reheat on the stovetop before serving.
• Frozen Options: If you’re too busy to chop fresh veggies, consider using a pre-packaged frozen vegetable mix that complies with low FODMAP guidelines.

By following these steps, you can enjoy a rich and satisfying creamy low FODMAP chicken soup in just 30 minutes. With its delightful taste and smooth texture, it’s sure to become a staple in your low-FODMAP meals rotation. Perfect for busy weeknights or cozy weekends, this easy soup is an ideal way to nourish both your body and your taste buds.