Low FodMap Gingered Chicken and Vegetable Soup Recipe

Low FodMap Gingered Chicken and Vegetable Soup Recipe

I really hope so because the cold I have is proving difficult to kick.  And as we low FODMAP dieters know there are no shortcuts when it comes to soup.  Try walking into any food store to find a can, packet or tub of soup without onion in it.  I don’t imagine many of us having success, but really, is it such a great loss?  I can’t say I have ever enjoyed canned soup or the sort you mix with water in a cup.

Soup is a great soother.  I do doubt that it can cure a cold but it does seem to help clear the head to face the rest of the day.  I like to make my own stock for soup and other dishes where it is a major ingredient, such as risotto.  And the stock is so simple to make.  I used:

  • 2 chicken carcasses
  • 1 large carrot, unpeeled and chopped
  • 1 chopped celery stick with some leaves
  • 10 or so parsley stalks
  • 1 teaspoon of peppercorns
  • 2 bay leaves
  • 2 stalks of thyme

All of these ingredients were simmered in a large pot with enough water to cover, say around 2-2 ½ litres.  I was home for the day so I let it sit on the stove on the lowest temperature for 5 hours.  You could certainly simmer your stock for just 2 or 3 hours, but the longer the better.  Chicken bones can be purchased from a butcher for little cost, or save them from your next roast chicken dinner.  Strain the stock through muslin or cheesecloth and chill overnight, removing any fat that sets on the surface.  Any stock not used straight away can be frozen for later.

I love a Chinese-styled chicken and corn soup, and my soup is loosely based on this.  Instead of such a large amount of corn (remember corn should be limited to ½ cob per serve due to moderate fructan/GOS content) I used just 1 cob along with carrot and celery.  To add some extra cold-healing power a good knob of ginger went in.

As usual, this is a dish you could easily take in different directions.  Vary the vegetables, perhaps using potato, spinach or bok choy.  Add other flavourings such as coriander or a few drops of sesame oil.  You could even throw in some pasta or serve it over steamed rice.  The choice is yours.


My Recipe

Prep Time: 15 mins
Cook Time: 30 mins
Yields: 4

Low FodMap Gingered Chicken and Vegetable Soup Ingredients

  • 2 skinless chicken breasts, approximately 350g
  • 1 large carrot, diced
  • 1 celery stick, diced
  • 1 corn cob
  • 1 tablespoon fresh ginger, grated or finely chopped, plus extra to serve
  • 1 litre chicken stock
  • 2 tablespoons light soy sauce
  • 1 egg, beaten (optional)

Low FodMap Gingered Chicken and Vegetable Soup Method

  1. Cut the corn kernels from the cob by standing the cob on its end and carefully slicing down its length
  2. Place the kernels and cob (lots of flavor here) in a saucepan with the carrot, celery, ginger, stock and soy sauce
  3. Bring to a gentle simmer and cook for 20 minutes until the vegetables are tender. Remove the corn cob and discard.
  4. Meanwhile, dice the chicken breasts into small bite-sized pieces. When the soup has cooked for 20 minutes add the chicken and cook for another 5 minutes
  5. Taste the soup for seasoning and add some extra soy sauce if needed.
  6. If using the egg, slowly stir the soup while pouring the egg in a thin stream. Serve with extra ginger for people to add to their bowl.