Low FODMAP Chicken Soup with Quinoa and Vegetables
We have officially entered soup season (at least here in Connecticut), which can pose some concern for those following a specialized diet. While many people may not think twice about the ingredients in their favorite soup from a can, carton or a local market, soup and/or broth can contain many different dietary triggers for those with certain digestive health conditions. For example, many broth options are not gluten free and may not be suitable for someone with celiac disease. Additionally, soup can contain lactose, which may pose a problem from those with lactose intolerance. When I counsel people regarding the low FODMAP diet, I often hear concern when I go over the many possible sources of onion/garlic (or onion/garlic powder) - and broths and soups are some of the top concerns! I will be developing many low FODMAP soup recipes (and recipes suitable for other dietary needs, as well) over the next few months, but I wanted to start with this twist on a classic soup to give you a simple and delicious option to warm up in chilly temperatures!
Prep Time: 30 minutes
Cook Time: 30 minutes
Ingredients (yields 8 servings):
5 1/2 L low FODMAP chicken broth (I used 5 1/2 L water mixed with 5 1/2 Tbsp Fody Foods Chicken Soup Base, but you can use other brands, such as Rachel Pauls Food Chicken Base Happy Soup, or make your own!)
3 C carrots, chopped
16 oz potato (I used yukon gold potatoes, but you can use Russet, red potatoes or others)
1/3 C quinoa, dry
12 oz cooked chicken breast (you can make your own or purchase a pre-cooked option - just check the label for onion/garlic powder, "spices", or "natural flavors", which may indicate onion/garlic powder)
3/4 oz fresh dill
1/4 tsp ground black pepper
1. Place carrots, potato, quinoa and water in a large soup pot and bring to a boil over high heat. (If you are using a homemade broth, you can add the broth in place of water here. I used the Fody Foods chicken soup base and followed the directions on the label, which call for bringing the water to a boil first and then adding the soup base - so in this step, I simply added water and brought the water and vegetables to a boil without the broth concentrate). Boil for approximately 15-20 minutes, until vegetables are tender.
2. Add broth concentrate (if using a broth concentrate), cooked chicken, ground black pepper and place fresh dill on top. Boil for an additional 5-10 minutes.
3. Place lid on top of soup pot (I recommend placing lid so it is not completely covering the soup pot) and reduce heat to low heat. Simmer for about 30 minutes. Enjoy!
Nutritional Analysis Per Serving (1 serving = approximately 3 C soup)
Calories 128 calories, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 29 mg, Carbohydrates 17 g, Fiber 2 g, Protein 12 g, Sodium 673 mg, Calcium 35 mg
*Nutrient analysis uses Fody Foods Chicken Soup Base - analysis will vary if using a different broth base or making your own
*While this recipe is not made with any gluten-containing ingredients, I recommend choosing certified gluten free items for all ingredients (especially if using pre-made items, such as chicken and broth concentrate) if all possible sources of cross-contact need to avoided, such as in the case of celiac disease.