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This low fodmap chicken rice soup with lemon is bursting with fresh flavors thanks to the addition of cilantro and fresh lemon juice. Simmering the chicken and rice soup on low for at least an hour brings out all the flavors of the vegetables and chicken resulting in a simple yet flavourful low fodmap chicken soup. The next day the chicken and rice soup will taste even better!
Avoiding high fodmap foods such as onion and garlic is not always easy especially when making soups as I am sure you are aware that so many soups have onion and garlic to flavor the soup, but at least the tops of green onions are low fodmap and a great way to bring more flavor into this low fodmap chicken soup recipe.
The cilantro and lemon are the star ingredients that bring a bowl of classic chicken soup to life. Not to mention both cilantro and lemon are amazing liver cleansing foods! It’s all about nutritious healthy foods that taste delicious.
To make this low fodmap chicken soup a little more hearty and filling I added in basmati rice which is a low fodmap that is often very well tolerated in small amounts (1/2-1 cup per meal) when following a SIBO diet or low fodmap diet.
I chose to keep this chicken rice soup with lemon dairy-free but for those of you who are fine with goats feta cheese, try sprinkling a little crumbled feta over the low fodmap chicken soup when serving. I tried it once and it sure was tasty!
I simmered the cilantro in the soup but I imagine saving some freshly chopped cilantro to sprinkle just before serving would add a whole new depth of freshness to this chicken soup with lemon.
How to make bone broth in a pressure cooker
To make this low fodmap soup from scratch use the bones from a pre-cooked whole roasted chicken to make a low histamine bone broth in a pressure cooker in only 1 hour by placing the chicken bones in a pressure cooker with 6 cups of water. Secure the pressure cooker lid and place on the stove over high heat until the steamer blows 2 x then let sit for at least one hour with the lid closed.
You can also use an instant pot to make the bone broth from scratch or just buy a store-bought homemade bone broth. Making a homemade bone broth instead of just chicken stock will add more depth of flavor to the chicken and rice soup.
I don’t do well with high histamine foods and can get swelling in my hands eyelids if I eat too many high histamine foods so I like to make my bone broth in a pressure cooker in one hour so that the histamine levels don’t build up as it would in a bone broth that has been simmered for 24-48 hours.
And now for the chicken rice soup recipe…
Low Fodmap Chicken and Rice Soup with Lemon
6 cups bone broth or chicken stock
1 tbsp coconut oil
1 cube chicken stock
1 cup tops of green onion
1 cup green beans
2 medium carrots
3 celery stalks
1 bunch cilantro approx 1 cup
Juice of 1 lemon
2 cups shredded chicken from pre-cooked roasted chicken
1 ½ cups cooked basmati rice
Himalayan salt and fresh cracked pepper to taste
To make this low fodmap chicken soup start by plucking the meat of the bones from a pre-cooked free-range whole roasted chicken and set aside in a bowl. Use the bones from the chicken to make a homemade bone broth in a pressure cooker or instant pot via previous instructions.
Dice the green onion, green beans, celery and carrot and saute in a frying pan with coconut oil for 10 minutes or until slightly golden and tender.
Strain the 6 cups of homemade bone broth through a colander into a medium-sized pot and discard the bones.
Mix the vegetables, freshly chopped cilantro and juice of 1 lemon into the broth with 1 cube chicken stock and Himalayan salt and cracked pepper to taste.
Let the ingredients simmer on low for 1 hour for the flavors to enhance. At the very end add in 1 and ½ cups of cooked basmati rice for a delicious, hearty and low fodmap chicken and rice soup with lemon!
What is the Fodmap Diet? Benefits of the Fodmap Diet for SIBO and IBS
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Hey! I'm Amber, a nutritional therapy consultant helping people to improve gut health, beat the bloat and lose weight. Sharing weight loss tips, gut health tips and whole food recipes that are gluten free. Grab your freebie below:)
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